Sound Mind and Body
"For God has not given us a spirit of fear, but of power, love and a sound mind"
2 Timothy 1:7
Every Christian is familiar with 2 Timothy 1:7 which says, "For God has not given us a spirit of fear, but of power and of love and of a sound mind." But, the Bible has several scriptures that indicate the connection between the mind and body. Proverbs 4:20–22 says, "Listen, son of mine, to what I say. Listen carefully. Keep these thoughts ever in mind; let them penetrate deep within your heart, for they will mean real life for you and radiant health". Proverbs 14:30 says, "Peace of mind means a healthy body, but jealousy will rot your bones". Proverbs 23:7 says, "As a man thinks in his heart, so is he".
Without question, the mind body connection is one that God has designed intricately. Our thoughts, feelings, and emotions have a direct effect on our physical bodies and on the flip-side, what affects our bodies affects our minds. As Christians, we have a responsibility to take care of our mind and body to the best of our ability. God wants us to be healthy and to be in His perfect peace. But living in this world, we are faced with many challenges and difficulties. We often become victims of stress, anxiety, panic attacks and even depression. The fast workplace, the excessive family demands, the "get up and go" lifestyle often has us physically depleted and mentally drained. And, when we become too depleted, we fall even deeper where our bodies begin to suffer the physical symptoms that come with stress and if we are not careful, it will lead us into a place where we may need professional help to climb out. Burn-out is a real thing. Whether you are a Christian or not, everyone is human and noone is immune. God did not design us to be robots with unlimited tolerance and unlimited mental and physical energy. We all need sunshine, fresh air, water, nutritious food, exercise, good sleep, friendships, and a good understanding of God's promises and provisions for this life.
What is a Sound Mind?
The original word in the Greek language for “sound mind” is sóphronismos. This word means discipline, self-control, or to act moderately. The definition of "sound mind" as listed in the dictionary says, "capable of rational thought and decision making, unimpaired by mental illness, drugs, illness, etc" but according to Scripture, "sound mind" refers to a healthy, stable mind and is the end result of exercising self-control, self-discipline, and sound judgement. God did not create us with fear inside our hearts or minds or with unrest in our bodies. Stress, anxiety, panic attacks, and depression are all things that anyone can experience along life's journey. When stress becomes chronic, and it accumulates without any real deliberate action to decompress, to heal, to refresh your mind or bodies - the outcome can be quite devistating.
How to Keep a Sound Mind and Body
There are many different things we can do each day to promote balance between the mind and body. The physical things you do everyday have a great affect on your mind, and the thoughts you think, your perspective, and your attitude have a great affect on your physical body. So, we look at these things listed here with an understanding that they are all equally beneficial to the health of both mind and body and play an important role in our spiritual lives as well.
EXERCISE
Exercise is vitally important to keeping a sound mind and body. Exercise helps to eliminate stress and increases your "feel good" hormones such as dopamine, serotonin, endorphins, and oxytocin. Our Stress hormones such as cortisol and adrenaline are part of the body's natural alarm system, and they can promote good brain function and fight off illness. However, when levels of cortisol and adrenaline are constant, these hormones can disrupt your body's natural processes and lead to health issues including panic attacks, sensory overload, and even burn-out. Finding time to exercise each day helps keep the stress hormones balanced so you do not exceed normal, healthy levels. Think of your stress hormones as the air filling a balloon, as they exceed the balloon's capacity, the balloon risks over-inflation with rapid deflation or even worse, bursting. Exercise helps to release these stress hormones so that you are able to keep a balanced level throughout your days. 1 Corinthians 6:19-20 says “Or do you not know that your body is a temple of the Holy Spirit within you, whom you have from God? You are not your own, for you were bought with a price. So glorify God in your body.” To glorify God in your body means to recognize that being alive and having this body is a gift, and we can have immense appreciation and reverence of God in all we do. We can allow exercise to be an offering of thanksgiving and praise as we are good stewards of the body God gave us.
SLEEP
Sleep is very important to our mind and body health. It not only helps to repair and restore the brain, but it also aids in healing and restoring the health our bodies. When we go without sleep, or suffer chronic sleep deprivation, it can lead to problems with our immune system, weight gain, increased inflammation in the body, increased blood pressure, lowered resilience to everyday stressors, brain fog, memory problems, and all kinds of physical and mental symptoms. A good sleep pattern is necessary for good mind and body health because it reduces accumulated stress, improves mood, mental clarity, helps us to respond to life stressors more effectively and even prevents illness. Psalm 127:2 says "In vain you rise early and stay up late, toiling for food to eat, for He grants sleep to those He loves." So, although God created us to work, He also created us to rest. Remember, even God Himself Rested on the 7th day (Genesis 2:2-3) and the Sabbath Day was created for man! Mark 2:27 says "Then he said to them, the Sabbath was made for man, not man for the Sabbath." God wants us to rest in Him, not to be burned out emotionally, spiritually, and mentally depleted, nor does He want us to be physically sick. God created us to to have a work/rest balance for our own good. We do not have to be everything to everyone all the time. We only have so much time in a day, so let us be good stewards and make time to rest our mind and body. Proverbs 3:24-26 says, "When you lie down, you will not be afraid; when you lie down, your sleep will be sweet. Have no fear of sudden disaster or of the ruin that overtakes the wicked, for the LORD will be at your side and will keep your foot from being snared."
EAT WELL
Eating healthy has many benefits for both the mind and body. When we eat well, we control our weight, reduce the risk of cancer, slow the brain from premature aging, reduce the risk of diseases like dementia and diabetes. Nutrient dense foods nourish the body and brain, boost our immune system which prevents illness, promotes a healthy heart, strong bones and teeth, increases energy, helps the body detoxify and helps us to feel good in our minds and bodies. When we feel good, our thoughts follow! When we eat poorly, we rob our bodies of proper vitamins and minerals that are needed for mental and physical recovery. When we go long periods without proper nutrients we can increase stress, anxiety, depression, and even illness in the body. Remembering that our bodies are the "temple" (1 Corinthians 3:16) it helps to keep us mindful about what we are putting in our bodies and it also encourages good eating habits for our own benefit. Romans 12:21 says, "Do not be overcome by evil, but overcome evil with good." Although this isn't about food, we can use it as a reminder that good, healthy foods are most important and can help us resist eating poorly. Proverbs 25:27 says, "It is not good to eat too much honey, nor is it honorable to search out matters that are too deep". A good reminder that moderation is healthy and there's such thing as "too much". God has provided food for us to eat, and reminds us to be thankful and grateful at all times. Genesis 1:29 says, "Then God said, “I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food." and Timothy 4:4-5 says, "For everything God created is good, and nothing is to be rejected if it is received with thanksgiving, because it is consecrated by the word of God and prayer. As much as healthy eating is important, we are also not to stress out over it or give it too much thought, 1 Corinthians 10:25-27 says "Eat anything sold in the meat market without raising questions of conscience, for, “The earth is the Lord’s, and everything in it.” If an unbeliever invites you to a meal and you want to go, eat whatever is put before you without raising questions of conscience."
HYDRATE
Good hydration is good for mind and body. We all know that dehydration can really put a strain on the body and the brain. It can bring on symptoms of low energy, brain fog, confusion, dizziness, headache, fatigue, anxiety, heart palpitations, and even trigger things like kidney stones, urinary issues and constipation. The brain is made up of about 50–70% water and has no way to store it, so it's important to stay hydrated throughout the day. According to the Journal of the American College of Nutrition, even just 2% dehydration takes a toll on our brain function. The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is: About 15.5 cups (3.7 liters) of fluids a day for men. About 11.5 cups (2.7 liters) of fluids a day for women. And, on the flip-side, drinking too much water can be dangerous and lead to a condition called hyponatremia, or water intoxication, which is when your body takes in more fluids than your kidneys can process. Hyponatremia dilutes the sodium in your blood to dangerously low levels, which can cause symptoms similar to dehydration, including: nausea, vomiting, headaches, confusion, seizures, brain swelling, fainting, lethargy, and coma. So, again, we see that moderation is needed in all things, including how much water we drink. Spiritually speaking, God has given us a need for "spiritual hydration". We cannot forget to take time to refresh ourselves in God's presence each day. John 7:37-39 says, "On the last and greatest day of the festival, Jesus stood and said in a loud voice, “Let anyone who is thirsty come to me and drink. Whoever believes in me, as Scripture has said, rivers of living water will flow from within them.” John 4:13-14 says, "Jesus answered, “Everyone who drinks this water will be thirsty again, but whoever drinks the water I give them will never thirst. Indeed, the water I give them will become in them a spring of water welling up to eternal life.”
COMMUNITY & FRIENDSHIP
Community involvement and friendships are very important to a sound mind and body. Studies show that social connections support longevity and good health when these relationships are mutual and healthy. A good church community, or even a good Life-Group of Christian friends, that share mutual interests and beliefs can be fulfilling to your mind, body and spirit. Scripture reminds us in Hebrews 10:24-25 "And let us consider how to stir up one another to love and good works, not neglecting to meet together, as is the habit of some, but encouraging one another, and all the more as you see the Day drawing near." Being involved in community gives the benefit of getting involved in community activies, it helps cultivate friendships, and allows us to grow in many different ways. As with all relationships, it gives us opportunities to work through conflict, gives us the opportunity to encourage one another through whatever hardships we face, and challenges us to grow deeper in a relationship with the Lord. Proverbs 27:17 says, "As iron sharpens iron, so one person sharpens another." Having good friends, or even just one close friend, one you can trust, who will be there for you throughout your life is such a wonderful gift. And, even if you do not have anyone like that right now, you can begin to build close friendships by being that person for someone else. Proverbs 18:24 says, "There are companions ready to crush one another but there is a friend who sticks closer than a brother." A true friend tells us the truth about life, ourselves, and our flaws. We need such friends because "Wounds from a sincere friend are better than many kisses from an enemy!" Proverbs 27:5-6 A true friend will stand by you when others would leave. They stick around even when life gets hard - They care about you and help lift you up in hard times, they forgive and are willing to do the hard work when conflict arises. Knowing we have a caring community and close friendships gives us healthy support that promotes a healthy mind which has excellent benefits to the health of our bodies. To the contrary, when we choose to hang around bad company, we can surely be influenced in a negative way. 1 Corinthians 15:33 says, "Do not be misled: “Bad company corrupts good character.” So, as the old saying goes, "pick your friends carefully".
PRAYER
Prayer is good for both mind and body - There is something about having a loving God we can turn to in every occassion. Prayer is essentially communication with God and we really cannot have a relationship with Him without it. Our prayer life is very important because it connects us with God, and addresses the whole person (mind, body & spirit). To be able to bring our deepest thoughts and needs into personal conversation with God helps build our faith, helps us turn over our worries to Him, and trust Him with the things we cannot control. God wants us to pray to Him. Philippians 4:6 says, "Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God." Prayer helps us turn our worries, fears, needs over to God and to trust Him. God wants to help us work through our problems and He wants to help us build our faith as we believe in His promises for ourselves. Both Matthew 21:22 and Matthew 7:7 remind us that when we pray, God hears us and will answer. Matthew 6:5-14 even tells us how to pray. If you pay attention, you'll notice that it gives a clear format we can follow such as 1.) Addressing God as Father and giving Him praise - 2.) Acknowledging God's Kingdom and His perfect will for us - 3.) Asking God for what we need - 4.) Asking God for forgiveness while acknowledging our need to forgive others - 5.) Asking for God's protection from our enemy and for His mercy in our life. Having a good format gives us an idea of all the things God cares about. But even still, there are times when we are struggling so hard to even find the words to pray, and we are reminded that even during those times, God still hears the cries of our hearts. Romans 8:26-28 says, "For we do not know what to pray for as we ought, but the Spirit himself intercedes for us with groanings too deep for words. And he who searches hearts knows what is the mind of the Spirit, because the Spirit intercedes for the saints according to the will of God." God loves us so much and understands us more than we could ever comprehend.
FASTING
Fasting is also important to mind and body because it deepens our relationship with the Lord. It shows God just how serious we are about our prayer time and the very things we need answers for. Fasting is abstaining from food, or even things we take delight in on a regular basis. Joel 2:12 says "Even now," declares the Lord, "return to Me with all your heart, with fasting and weeping and mourning" and Luke 2:37 says, "She never left the temple but worshiped night and day, fasting and praying". Fasting shows just how serious we are to God. Self-sacrifice matters to God and He takes notice. Matthew 6:16-18 says,"When you fast, do not be like the hypocrites, with a sad countenance. For they disfigure their faces that they may appear to men to be fasting. Assuredly, I say to you, they have their reward. But you, when you fast, anoint your head and wash your face, so that you do not appear to men to be fasting, but to your Father who is in the secret place; and your Father who sees in secret will reward you openly." It is clear that fasting is between us and God and it's very personal. In the real physical world, fasting has many known health benefits to the body and mind. Not only can it aid in weight loss and metabolism but it can improve heart health, our immunity by reducing inflammation and oxidative stress, increase longevity by activating the immune system, repairing damaged DNA, and clearing away injured cells. And, it also improves cognitive function by increasing mental clarity and focus through the production of ketones, which can provide an alternative fuel source for the brain. It is any wonder that the things God asks of us are for good reason? There isn't anything that He asks that does not work out to our benefit in one way or another.
MEDITATION
Many Christians hear the word "meditation" and immediately disregard it as a sinful, harmful practice that is not of God. This belief is far from the truth and not reality. In fact, meditation is taught all throughout scripture and is encouraged. By definition, biblical meditation is simply spending time with God, our Creator, acknowledging His existence, His presence, and quieting the mind in such a way where we can contemplate God's Word for our own lives. Many believers, regardless of denominational differences use meditation as a way to clear their minds of the chaos of the world, a time to reflect and feel closer to God. Psalm 1:1-2 says, "Blessed is the one who does not walk in step with the wicked or stand in the way that sinners take or sit in the company of mockers, but whose delight is in the law of the LORD, and who meditates on his law day and night." Meditation is not about emptying the mind but instead filling it with truth. Psalm 143:5 says, "I remember the days of old; I meditate on all you have done; I ponder the work of your hands." We can meditate on God's goodness, the things He has done in our lives. Scripture is full of references on meditation. All it takes is some effort on your part to read the bible and see what it has to say for yourself. Meditation is HEALING to our minds and bodies (Proverbs 4:20-22). Meditation provides PEACE (Isaiah 26:3). It RENEWS us spiritually and is FULFILLING (Isaiah 58:11) and it keeps us in good standing with God through CORRECTION and INSTRUCTION in righteousness (Hebrews 4:12, 2 Timothy 3:16-17). Also, meditation draws us closer to God and helps us to GROW spiritually (James 4:8, 1 Peter 2:2) To meditate, all we have to do is pray, read scripture and reflect, we can also just meditate on God's blessings, the truths found in His Word, or the wonderful things we recognize in our lives. Philippians 4:8-9 says, "Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things. Whatever you have learned or received or heard from me, or seen in me—put it into practice. And the God of peace will be with you." When we meditate we can also use our breathing as a healthy visual exercise to INHALE all that is good and EXHALE all that is not of God.
There are real health benefits of meditation for both mind and body, also. These benefits can be backed by scientific studies, to name a few, these benefits are: meditation reduces stress, improves mental health, improves sleep, improves pain relief, lowers blood pressure, increases immunity, increases longevity, and can even have a positive impact on hormones. When done regularly, it can give you sense of peace and calm that you can take wherever you go. But also, be warned, the last thing you want to meditate on is the negative things happening in your life. When we meditate on all that is wrong, all that is chaotic, or when we meditate on our fears and anxieties, we will surely reap the unwanted mind and body symptoms of those as well. Many people focus and even ruminate on things that are not good. This will lead you into a place of being physically sick and will certain take over your mind with anxiety, depression and even self-loathing. BE CAREFUL WHAT YOU MEDITATE ON! Isaiah 26:3 says, "You, LORD, give perfect peace to those who keep their purpose firm and put their trust in you."
FORGIVENESS
Forgiveness is often something we forget as something important to mind, body and spirit. But, it is one of the most important things we can do for ourselves. Matthew 6:14 says "For if you forgive other people when they sin against you, your heavenly Father will also forgive you." and Colossians 3:13 says "Bearing with one another and, if one has a complaint against another, forgiving each other; as the Lord has forgiven you, so you also must forgive." We know that God calls us to forgive eachother, and this is not dependent on getting an apology or someone else's acknowlegement of their wrong-doing. We are to FORGIVE without exception. Many people see this as "letting someone off the hook", and it really is not about that at all. Forgiveness is something we do for ourselves and for God, because He tells us to, not because the other person deserves it. Ephesians 4:31-32 says, "Bitterness and wrath and anger and clamor and slander be put away from you, along with all malice. Be kind to one another, tenderhearted, forgiving one another, as God in Christ forgave you." So, when we forgive others, God passes that blessing onto us. Just like everything else God calls us to do, it is for our own benefit. When we hold onto unforgiveness we can cultivate sickness in our own bodies and minds, we can find ourselves feeling increased anxiety, sadness, loneliness, isolation and much more. But when we CHOOSE to forgive, we reap the real physical and mental benefits. Studies show that when we forgive we can expect improved mental health, less stress, less anxiety, less depression, better immunity, better heart health, and it can even improve our own self-image because we know we are following God's example through Jesus Christ. Mayo Clinic has a great article on forgiveness called Forgiveness: Letting go of grudges and bitterness When someone you care about hurts you, you can hold on to anger and resentment — or embrace forgiveness and move forward. This article offers some great insight even for those who are not Christians. If you struggle with chronic illness or doubt that unforgiveness can affect your mind and bodies, or even want to know how to forgive to bring healing, there is a wonderful testimony that is worth your time - Dr. Osborne speaks with Dr.Sina McCullough about her personal journey of healing from an autoimmune disease. It was only when she turned to functional testing and addressed emotional healing that she began to see improvements.
RENEW YOUR MIND
What does it mean to "renew your mind"? Scripture tells us in 2 Corinthians 10:5 -"We demolish arguments and every pretension that sets itself up against the knowledge of God, and we take captive every thought to make it obedient to Christ." Our minds fill up on the daily with automatic negative thoughts. And, as you know, our thought life affects our physical life. Many times those automatic thoughts we have, we are not even aware what the thoughts are or how often they come. It will take deliberate action on your part to get in touch with your inner thoughts before you can even begin to challenge these thoughts with what God has to say in the scriptures. Romans 12:2 "Do not be conformed to this world, but be transformed by the renewal of your mind, that by testing you may discern what is the will of God, what is good and acceptable and perfect". This verse suggests that renewing your mind is a key factor in spiritual health and can lead to transformation. Ephesians 4:22-24 "Throw off your old sinful nature and your formal way of life which is corrupted by the lust and deception. Instead let the spirit renew your thoughts and attitudes. Put on your new nature created to be like God truly righteous and holy". Our minds have a job to do - that is to believe whatever we tell it. If our thoughts are not based on truth, then our beliefs will not be based on truth either and we will feel the affects of these beliefs in our own minds and bodies. A chain reaction that really determines how we live our lives and how we see ourselves and others. Proverbs 23:7a says "As a man thinks in his heart, so is he;" James Allen (28 November 1864 – 24 January 1912) was a British philosophical writer known for his inspirational books and poetry and as a pioneer of the self-help movement. His best known work, As a Man Thinketh, has been mass-produced since its publication in 1902. This book is a classic self-help book that emphasizes the power of thought in shaping one's life. Although, God is the author of our lives, and we trust Him in all things to see us through, our personal thought life is OUR responsibility. And if we do not pay attention to the thoughts we think and the beliefs that come as a result of those thoughts - we may be giving the enemy control without even realizing it. A FREE copy of this book is available to you in PDF format - “As A Man Thinketh” By James Allen Also, a good way to get in touch with your automatic thoughts is to journal, you can challenge your thoughts and make them "obedient to Christ" by asking yourself "Is it true?", and take the time to see what the bible has to say about it. Always take time to replace old misbeliefs with God's biblical truth. You do this by finding replacement thoughts that come into agreement with the Word of God.
LAUGHTER
The bible tells us in Proverbs 17:22 that "A cheerful heart is good medicine, but a crushed spirit dries up the bones".Scripture shows us that laughter is important to God and is a beneficial human emotion. Other scriptures worth noting - Genesis 21:6 says "God has brought me laughter, and everyone who hears about this will laugh with me". Psalm 126:2 says,"We were filled with laughter, and we sang for joy. And the other nations said, 'What amazing things the Lord has done for them'". Job 8:21-22 "God will yet fill your mouth with laughter and your lips with shouts of joy. Your enemies will be covered with shame, and the tents of the wicked will be gone".Ecclesiastes 3:4 says "In life, there is 'a time to weep and a time to laugh, a time to mourn and a time to dance'". God clearly shows us that laughter is just another thing He has given us to keep us healthy and blessed. Even scientific studies show there are great benefits of laughter. Laughter helps to reduce stress, helps to improve our mood, improves the immunse system, laughing increases oxygen which improves circulation throughout the brain and body, it releases endorphines which are the natural pain relievers built into our bodies, and laughing also lowers blood pressure and helps us to feel calm, happy and even reduces anxiety. Yet again, another gift of God to help keep us balanced in this world we live in. It pays off to just take time each day, to look for the humor in things, to smile, and realize that God has a sense of humor, also.
NOT ABOUT RELIGION, BUT A WAY OF LIFE & FREEDOM
What is listed here is not about following a particular Christian denomination or religion. These are simply steps that God has given us through the scriptures to keep a sound mind and sound body. Regardless of your theological beliefs and how they may differ from the next persons, the scriptures are living and breathing and are applicable for today and for ALL people. Hebrews 4:12 says, "For the word of God is living and active, sharper than any double-edged sword, it penetrates even to dividing soul and spirit, joints and marrow; it judges the thoughts and attitudes of the heart". Try not to see God pointing at you with a big iron finger in the sky, but instead see Him with open arms, ready to take you in as you are, to guide you into finding your peace and grace in Him through His Word. Galations 5:1 says "It is for freedom that Christ has set us free. Stand firm, then, and do not let yourselves be burdened again by a yoke of slavery." This means slavery to religion, authoritarianism, and totaltarianism. A genuine, personal relationship with God, through Christ of the bible, is one worth seeking out. If you are not a follower of Christ and want to know what it means to be a Christian according to the bible, check out What is a Christian: Can I become a Christian?
Guided Steps to Recovery
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