Peace Plan

10 keys to inner calm

Peace is a “fruit of the Spirit,” one of the special blessings the Bible promises to those who strive to live close to God. The Hebrew word translated “peace” in most English versions of the Old Testament denoted completeness, soundness, and overall well-being. The New Testament connotation is inner tranquility—a combination of hope, trust, and quiet of mind and soul. In this day and age, such peace can be elusive. There’s no magic formula for attaining inner peace, but there are certain things we can do to nurture it.

Trust God - Trust doesn’t just happen. As children we learn to trust our parents because we feel their love and benefit from their care and mature understanding of life. We trust friends who have stuck with us through thick and thin. We trust businesspeople whom we find to be honest and reliable. We trust people, in short, because of our experience with them. It’s the same with God. The more we open our hearts to Him, the more we feel His love and concern. The more we study the Bible and Bible-based materials, the better we understand life and the more we appreciate God’s wisdom and goodness. The more we put God’s promises to the test, the more faith we have in them. The more we take our problems to Him, the more we learn to depend on Him to work them out. The better we get to know Him, the more we trust Him; and the more we trust Him, the more inner peace we have.

Go God’s way - When we think in terms of what will please God and do our best to act accordingly, we can expect His blessing. “You [God] treat us with kindness and with honor, never denying any good thing to those who live right.” That doesn’t mean everything will come easily or go smoothly, because hard work and troubles are part of life. It does mean, though, that we can have peace of mind even in difficult times, because God has promised us good things in the end. Inner turmoil is often the result of stubbornly or selfishly pushing our own plans when deep down we know that God wants something else for us or others. That never works.

Take problems to God in prayer - Turning our problems over to God in prayer benefits us in two ways. First, we get His help, which makes all the difference in the world. But it also has the extra benefit of taking the pressure off of us to work things out. “Don’t worry about anything, but pray about everything. With thankful hearts offer up your prayers and requests to God. Then …God will bless you with peace that no one can completely understand. And this peace will control the way you think and feel.”

Give troubles time - Whatever may befall us and for whatever reason, we can rest assured that God can and wants to bring about some greater good through it. Eventually, “all things work together for good to those who love God.” In the meantime, our faith is strengthened and we learn patience. Without either of those—faith and patience—it’s hard to be at peace. That’s why the Bible tells us to stay positive and hang in there. “Count it all joy when you fall into various trials, knowing that the testing of your faith produces patience. But let patience have its perfect work, that you may be perfect and complete, lacking nothing.”

Let go of the past - It’s impossible to feel at peace with ourselves or God as long as we’re still carrying the burden of past mistakes. We can repent a thousand times and do penance until hell freezes over, but we won’t experience genuine peace until we fully accept the fact that God forgave us for every wrong the instant we asked Him to. We say, “I’m too bad.” God says, “I, even I, am He who blots out your transgressions for My own sake; and I will not remember your sins.” “We have peace with God through our Lord Jesus Christ.”

View adversity as opportunity - In one of his rare hopeful moments, Friedrich Nietzsche hit on a happy truth: “What does not kill me, makes me stronger.” In her book Gratitude: A Way of Life, Louise L. Hay was more specific. “No matter what is happening around us, we can choose to respond in a way that will help us learn and grow. When we look at our difficulties as opportunities for growth, then we can be grateful for the lessons we are learning from these difficult experiences. There is always a gift in every experience. Expressing gratitude allows us to find it.” When we adopt that mindset, we put problems in perspective, free ourselves from the negativity they conjure up, and find peace.

Cultivate contentment - “Godliness with contentment is great gain.” Who doesn’t like the sound of “great gain”? It’s “godliness” and “contentment” that people tend to misinterpret and get hung up on. “Godliness” is not a matter of piety or perfection. It isn’t a sinless state, but a lifelong process; it’s recognizing that we’re not nearly as much like Him as we should be and asking Him to make us better. And “contentment” isn’t a matter of feigning happiness or resigning ourselves to the way things are when they aren’t as they should be; it’s a matter of loving God and trusting Him to make things better. It’s “being confident of this very thing, that He who has begun a good work in you will complete it until the day of Jesus Christ.”

Take time for quiet reflection - “Give God time to reveal Himself to you. Give yourself time to be silent and quiet before Him, waiting to receive, through the Spirit, the assurance of His presence with you, His power working in you. Let [Him] create within you a holy atmosphere, a holy, heavenly light‚ in which your soul will be refreshed and strengthened for the work of daily life.” In those quiet moments, God is able to renew your spirit and also make you more like Himself.

Be grateful - Counting our blessings puts us on a positive channel. It doesn’t solve all our problems, but it takes our focus off of the things that upset and unsettle us. “Whatever things are true, whatever things are noble, whatever things are just, whatever things are pure, whatever things are lovely, whatever things are of good report, if there is any virtue and if there is anything praiseworthy—meditate on these things.”

Deepen your personal relationship with Jesus - In Jesus’ farewell to His disciples, knowing that He was about to be arrested and crucified, He told them, “These things have I spoken to you, that in Me you may have peace. In the world you will have tribulation; but be of good cheer, I have overcome the world.” The better you get to know Jesus by reading His Word, especially the Gospels, and by interacting with Him through prayer and reflection, the more you will be convinced that He and His Father have everything under control, no matter how things may appear on the surface.

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2 Thessalonians 3:16 ESV - Now may the Lord of peace himself give you peace at all times in every way. The Lord be with you all.

Isaiah 26:3 ESV - You keep him in perfect peace whose mind is stayed on you, because he trusts in you.

1 Peter 5:7 ESV - Casting all your anxieties on him, because he cares for you.

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Worn Out

7 ways to increase energy

1. Eat breakfast. Studies show that people who eat breakfast are more likely to report being in a good mood and having plenty of energy throughout the day than those who don’t. Researchers at Cardiff University also found that eating a bowl of nutrition-rich breakfast cereal every morning leads to lower levels of the stress hormone cortisol. As always, avoid health-zapping, highly processed food, which includes most boxed cereals.

2. Drink water. Sometimes even slight dehydration can leave you feeling tired and lethargic. Blood and other bodily fluids are mostly water. Even mild dehydration can cause blood to thicken, forcing the heart to pump harder to carry blood to cells and organs, resulting in fatigue. The solution is simple: a tall glass of water. In addition to drinking more water, consume foods that are high in water content, such as carrots, watermelons, and oranges, and other juicy fruits and vegetables.

3. Walk around the block. It may seem that physical activity when you feel tired is likely to make you even more tired, but the opposite is true. Moderate physical activity such as walking increases energy. In experiments conducted at California State University, not only did a brisk 10-minute walk increase energy, but the effects lasted up to two hours. And when daily 10-minute walks continued for three weeks, the walkers reported increased overall energy level and improved mood.

4. Eat a power snack. A treat that combines protein, a little fat, and some fiber—like peanut butter on a whole-wheat cracker, or some unsweetened yogurt with a handful of nuts—does the trick. The carbohydrates offer a quick pick-me-up, the protein keeps your energy up, and the fat makes the energy last. Try to eat every three to four hours. Having three smallish meals and two snacks can keep your blood sugar and energy levels stable all day long. Note the word “smallish.” Supersized meals demand more energy to digest, which can leave you feeling lethargic. Sweet foods cause a spike in blood sugar, which gives you an initial burst of energy. But that high is followed by a rapid drop in blood sugar, which can leave you feeling wiped out. Fiber has a time-release effect on carbohydrates, so the glucose released by high-fiber foods enters your bloodstream at a slow and steady pace—energy with staying power. Some suggestions of fiber-filled options are a bowl of bran cereal, black beans and cheese wrapped in a multigrain tortilla, air-popped popcorn or an apple.

5. Make it a latte. If you drink coffee, try pairing that quick caffeine boost with the sustaining power of protein by making it a latte. All that milk turns your java into a protein drink, which gives you extra energy. Also, the extra calcium is good for your bones, provided you don’t negate that benefit with lots of sugar. Combine it with an ounce of almonds, and the healthy fat will really tide you over, while making you feel like you’re spoiling yourself!

6. Reduce stress. One of the biggest energy zappers is stress. Chronic stress, even at low levels, will erode your energy level. Over time you will find yourself doing less and feeling it more. Whatever is relaxing to you will reduce tension, and that will help increase energy. Take belly breaths. When you breathe in, your belly should round and fill like a balloon; when you exhale, your belly should deflate. Of course, remembering to practice deep breathing isn’t the first thing on your mind when you’re under the gun, so as a reminder, try posting a tranquil picture with the word “breathe” next to your computer or wherever you tend to get stressed. Let go of grudges. Nursing a grudge prompts your mind and body to react as if they’re under chronic stress, resulting in an impaired immune system and exhaustion over time. On the other hand, practicing empathy and forgiveness keeps the body’s stress responses in check.

7. Energize your spirit. Life happens. Emotionally difficult situations are inevitable, but if you react wisely—prayer and positiveness help—then your brain and body will rebound, along with your vim and vigor. Splash some water on your face or take a shower. Studies report that a little H2O refresher can increase energy and take the edge off when you’re feeling overwhelmed. Listening to music is one of the most effective ways to counter a bad mood, decrease tension, and increase energy. Research suggests that music effectively distracts you from feeling fatigue. Play a CD of your favorite songs when you need a pick-me-up. Do some good. A study published in the Journal of Health and Social Behavior found that acts of altruism can boost six areas that affect energy levels: life satisfaction, self-esteem, sense of control over life, physical health, mood, and overall happiness.

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Isaiah 40:29 NIV - He gives strength to the weary and increases the power of the weak.

Colossians 1:29 ESV - For this I toil, struggling with all his energy that he powerfully works within me.

Psalm 22:19 NIV - But you, O LORD, be not far off; O my Strength, come quickly to help me.

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