Ways to Manage Stress and Balance Family

Stress is difficult not to experience. It is the innate ability of our bodies to recognize danger and react to it by running away or preparing to fight. However, we no longer need to worry about hungry animals chasing after us for their dinner. Still, we must manage stress from other stressors like mortgage payments, rent, utilities, grocery prices, transportation issues, and work problems.

How can we balance family life with other stressors when the child-rearing season is a stressor? Find ways to manage stress as a family instead of trying to do it alone. It is time to combine relaxation with quality family time. There are ways to manage stress and balance family, and a Christian counselor can help you learn them.

Effects of chronic stress

Stress raises cortisol in the body and creates a cascade of adverse effects. The following are common symptoms of chronic stress:

• Rapid heart rate
• Increased blood pressure
• Changes in appetite
• Rapid changes in weight
• Gastrointestinal issues
• Susceptible to illness and viruses
• Sleep problems
• Anxiety
• Depression
• Headaches
• Chronic inflammation
• Hormone imbalance
• Heart attack
• Stroke
• Diabetes
• Memory problems
• Panic attacks
• Unexplained aches and pains

Chronic stress causes physical, emotional, and mental problems. If you are experiencing any of the listed symptoms, check with your primary doctor to rule out any medical conditions. A counselor can also help you narrow down the source of your stress and offer suggestions on minimizing the impact on your health.

We often forget to lean on God when we feel our worries and fears suffocate us. But God should be our first line of defense. The Bible commands us not to fear. The most spiritual beneficial activity you can engage in with your family is reading the Bible together.

Spending a few minutes daily as a family to pray, study, and discuss scripture can make all the difference in a mindset shift. Depending on the ages of your children, you can read a Bible story or begin a Bible study with relevant lessons for your children. Ensure that your children understand how the Bible reading applies to their lives today.

But the Lord is faithful, and He will strengthen and protect you from the evil one. – 2 Thessalonians 3:3, NASB 1995

If you need suggestions, check with a Christian counselor who can point you in the right direction for the type of activities your family needs to grow in their spiritual journey. When we trust God and give all our worries to Him, He is faithful to hear us.

Ways to manage stress and balance family

You know that chronic stress and its resulting inflammation can lead to disease. Yet, managing stress is challenging with life’s busyness and a family. The solution is to work stress management tips into your daily life. This gives you a chance to show your family that taking care of oneself and managing mental health is a priority and a personal responsibility.

The following are simple ways to manage stress that you can begin today. Choose one or two to share with your family.

Take a walk

One of the best things you can do for your health and one of the easiest ways to manage stress is to walk. Most doctors will clear you for short walks even if your health is poor. Walking helps with joint stiffness and muscle tension. It also improves your mood and lifts the blues. In addition, if you can participate in brisk walking, endorphins will release and make you happier while receiving the cardiorespiratory benefits of walking.

Map out a trail for weekend hikes or start with leisurely walks around the neighborhood in the evenings. Bring your family and make it a regular exercise. Everyone can share details of their day, plus you are setting a good example.

Play a game

As an adult, we underestimate games. Whether physical games like tag, board games, or card games, playing is an excellent opportunity to reconnect with your family and relax. It teaches how to follow the rules, think strategically, and work as a team. It allows you to reconnect after a long day or week filled with school, work, appointments, errands, chores, and other responsibilities.

So many of us play games in isolation: games on our phones, role-playing games on the computer, or video games. Sit down with your family and schedule a game night during the month. Make a list of games you enjoy, and ensure you have them on hand.

You could play a family game on the video game console, keep a range of options of board games and playing cards, or choose more physical sports to play outside, such as basketball or tennis. Other activities like mini golf also count as fun, stress-lowering family time.

Read a book together

It may sound nostalgic, but in the past, families used to sit around and read stories to one another. During the age of television and instant streaming, we have gotten away from that. How often do you read? How often do you read to your children or ask them to read to you? Are you aware that children who are read to or read themselves for at least 20 minutes daily are more likely to be proficient readers?

Reading a fantastic story stimulates the imagination as we are forced to “see” the characters, settings, and events in the story. Sharing a story also introduces new words into your family’s vocabulary and helps to relax you as you escape into the book.

If you have younger children, read a few picture books before you continue a chapter book or young adult novel. Keep the material clean and appropriate for your audience.

Schedule a movie night

Laughter is considered the best medicine for many reasons. Laughing provides your body with a short burst of endorphins while raising your blood pressure and heart rate, then lowering both, leaving you feeling relaxed. It smooths out tight muscles brought about by stress. What better way to give your family a dose of medicine than by scheduling a movie night with some laughs?

A joyful heart is good medicine, but a broken spirit dries up the bones. – Proverbs 17:22, NASB 1995

Pick one evening a week or every two weeks when you know your family will be home. Perhaps have each family member pick a movie and alternate through a list. Stock your favorite snacks and beverages. If you have older children, they may groan at the thought of a movie night but know that this quality time does mean something to them. You are creating memories as well as showing your family one of the many ways to manage stress constructively.

Work out as a family

Plan workout sessions weekly, if not daily, to release tension and spend time with your family. This does not mean you need to organize family aerobics (unless that’s what you want). Instead, think of other activities like bicycling, high-intensity interval training, swimming, or kayaking. Exercising together shows your family that maintaining health and spending time with loved ones are priorities.

You could also choose activities that allow you to spend one-on-one time with your children based on their interests. Does your daughter like to do yoga or Pilates with you? Is your son more into hiking the trails? Pick activities that allow you to bond while releasing those endorphins and easing stress.

Know therefore that the Lord your God, He is God, the faithful God, who keeps His covenant and His lovingkindness to a thousandth generation with those who love Him and keep His commandments. – Deuteronomy 7:9, NASB 1995

As you faithfully pour into your family, you can destress through the quality time you spend. You also get opportunities to model God’s love and kindness to your children.

When trying to manage stress is too much

Sometimes chronic stress feels like it weaves through the very fiber of your being. Even with implementing ways to manage stress, it can feel like you are waiting for the other shoe to drop. Please know that it does not have to feel this way. Contact our office today to schedule an appointment with a Christian counselor. It is time to release the chronic stress and enjoy this season of life with your family.