The New Bible Cure for Depression & Anxiety by Md Don Colbert
Authors: Md Don Colbert
Tags: Religión, General, Psychology, Self-Help, Business & Economics, Christianity, Psychopathology, Biblical Studies, Anxiety, depression, Christian Life, Economic Conditions, Mental - Religious aspects - Christianity, Mental, Anxiety - Religious aspects - Christianity, Religious aspects, Anxieties & Phobias
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and anxiety also help many people fall asleep. I discuss this very important topic in detail in The New Bible Cure for Sleep Disorders as well as The Seven Pillars of Health.
The first step in correcting insomnia is to maintain a diet that is free of caffeine, chocolate, and other stimulants, especially in the late afternoon and evening. Caffeine inhibits the effects of serotonin and melatonin in the brain and also activates both the nerves and muscles, getting the heart pumping faster.
Alcohol is another toxic chemical that prevents a good night’s sleep. In addition, avoid exercising too late in the evening or near bedtime since this will stimulate instead of relax the body. Never watch action-packed movies before bedtime, since they too can get your adrenaline flowing.
Relaxation Techniques
Especially for people with anxiety, it is important to learn how to relax. When you have a panic attack or your anxiety level creeps up, simply practice some abdominal deep-breathing exercises or progressive muscle relaxation to abort an anxiety or panic attack. Also, simply ten good belly laughs a day will usually relax your body and decrease anxiety significantly. Understand that all anxiety disorders are marked by muscle tension, and when you relax the muscles, you usually relieve anxiety. I discuss many relaxation techniques in my book Stress Less .
Before falling asleep, try the following:
Read the Bible or a good book, or watch a funny movie or TV show. Laughter helps to relax the body. I prescribe ten belly laughs a day to all patients with depression or anxiety. Turn off the late night news, and do not watch action movies or adrenaline-pumping ball games before going to bed. Instead, record them for watching the next day.
Practice relaxation techniques such as progressive relaxation at bedtime. Relax while lying in bed. Begin by flexing the toes for one to two seconds and then relaxing them. Then systematically flex and relax the muscles all the way up to your head.
Enjoy a light snack, before bedtime, consisting of 40 percent carbohydrates, 30 percent protein, and 30 percent fat.
Cut back on your fluid intake past 7:00 p.m., and empty your bladder before going to bed so you do not awaken in the middle of the night and then find it difficult to fall back asleep.
If you have tried all the basic steps outlined above and still find it difficult to fall asleep, take 100–300 mg of 5-HTP approximately thirty minutes to an hour before retiring. You may also take valerian and passionflower in a dose of 300 mg each approximately an hour before bedtime. You might also try 1–6 mg of melatonin thirty minutes to an hour prior to bedtime; take the kind that dissolves in your mouth.
One more note: if you are extremely anxious, you should decrease any activities that create additional stress. The steps above will help you to relax, but I also recommend that you avoid volunteering for extra work and eliminate all unnecessary activities that cause stress.
Prescribing the Peace of God
In this chapter, we have focused on the importance of physical exercise and adequate rest. However, the Bible cure affirms the benefits of both physical and spiritual exercise for our continuing health. The Bible says, “Physical training is good, but training for godliness is much better, promising benefits in this life and in the life to come. This is a trustworthy saying, and everyone should accept it” (1 Tim. 4:8–9). As you exercise your faith, trusting God to remove pain, strengthen, and heal your body, you will boldly pray for your healing.
So humble yourselves under the mighty power of God, and at the right time he will lift you up in honor. Give all your worries and cares to God, for he cares about you.
—1 Peter 5:6–7
God’s Word encourages us to “come boldly to the throne of our gracious God. There we will receive his mercy, and we will find grace to help us when we need it most” (Heb.
The first step in correcting insomnia is to maintain a diet that is free of caffeine, chocolate, and other stimulants, especially in the late afternoon and evening. Caffeine inhibits the effects of serotonin and melatonin in the brain and also activates both the nerves and muscles, getting the heart pumping faster.
Alcohol is another toxic chemical that prevents a good night’s sleep. In addition, avoid exercising too late in the evening or near bedtime since this will stimulate instead of relax the body. Never watch action-packed movies before bedtime, since they too can get your adrenaline flowing.
Relaxation Techniques
Especially for people with anxiety, it is important to learn how to relax. When you have a panic attack or your anxiety level creeps up, simply practice some abdominal deep-breathing exercises or progressive muscle relaxation to abort an anxiety or panic attack. Also, simply ten good belly laughs a day will usually relax your body and decrease anxiety significantly. Understand that all anxiety disorders are marked by muscle tension, and when you relax the muscles, you usually relieve anxiety. I discuss many relaxation techniques in my book Stress Less .
Before falling asleep, try the following:
Read the Bible or a good book, or watch a funny movie or TV show. Laughter helps to relax the body. I prescribe ten belly laughs a day to all patients with depression or anxiety. Turn off the late night news, and do not watch action movies or adrenaline-pumping ball games before going to bed. Instead, record them for watching the next day.
Practice relaxation techniques such as progressive relaxation at bedtime. Relax while lying in bed. Begin by flexing the toes for one to two seconds and then relaxing them. Then systematically flex and relax the muscles all the way up to your head.
Enjoy a light snack, before bedtime, consisting of 40 percent carbohydrates, 30 percent protein, and 30 percent fat.
Cut back on your fluid intake past 7:00 p.m., and empty your bladder before going to bed so you do not awaken in the middle of the night and then find it difficult to fall back asleep.
If you have tried all the basic steps outlined above and still find it difficult to fall asleep, take 100–300 mg of 5-HTP approximately thirty minutes to an hour before retiring. You may also take valerian and passionflower in a dose of 300 mg each approximately an hour before bedtime. You might also try 1–6 mg of melatonin thirty minutes to an hour prior to bedtime; take the kind that dissolves in your mouth.
One more note: if you are extremely anxious, you should decrease any activities that create additional stress. The steps above will help you to relax, but I also recommend that you avoid volunteering for extra work and eliminate all unnecessary activities that cause stress.
Prescribing the Peace of God
In this chapter, we have focused on the importance of physical exercise and adequate rest. However, the Bible cure affirms the benefits of both physical and spiritual exercise for our continuing health. The Bible says, “Physical training is good, but training for godliness is much better, promising benefits in this life and in the life to come. This is a trustworthy saying, and everyone should accept it” (1 Tim. 4:8–9). As you exercise your faith, trusting God to remove pain, strengthen, and heal your body, you will boldly pray for your healing.
So humble yourselves under the mighty power of God, and at the right time he will lift you up in honor. Give all your worries and cares to God, for he cares about you.
—1 Peter 5:6–7
God’s Word encourages us to “come boldly to the throne of our gracious God. There we will receive his mercy, and we will find grace to help us when we need it most” (Heb.
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