Setting Goals for the New Year

A New Year's resolution is something that goes in one Year and out the other.  -Anonymous  

I am not a fan of New Year’s resolutions, so I usually don’t make any.  People who make New Year’s resolutions tend to become frustrated when they are unable to keep them.  Such resolutions are sometimes not carefully thought out, are made in haste, or they are based on present feelings or emotions.  It all sounds pretty good on January first, but by the time March or April rolls around we are wondering why we thought we could do this all year – whatever the resolutions was.  Don’t make a resolution you honestly don’t believe you can or will keep.  What I mean is, before you pay a year in advance for the membership at the local health club, be certain you intend to follow through with that commitment.   

Rather than make resolutions, try instead to set a few goals which you believe you can achieve in the coming year.  As you consider goals for the coming year, think in terms of goals that are reasonable and attainable.  Write down a list of possible goals, and then go back and determine which ones are the most feasible.  Develop a plan as to how your goals can be accomplished.  Having narrowed them down to a few reasonable goals, take steps to put them into action.  We often think of achievements such as losing weight or taking up an exercise program.  Those are fine, but think also about goals that pertain to attitude.   

Consider these suggestions to put into practice for the New Year which will assist in being a happier and more positive person:

• Resolve to stop making negative statements.  Condemning and hateful remarks have a harmful effect on our outlook and interpersonal relationships.  Make a conscious decision to make positive statement rather than negative.
  

• Resolve to be a better listener.  Learn to relax during a conversation.  Let others have the glory when telling their story.  Learn to stop and seriously listen to what people are saying to you.  Rest assured that you will get your chance to speak.  Being a better listener will have a powerful effect on how you relate to your family, friends, and coworkers.
  

• Resolve to start being on time.  Countless people are always running late.  Make a decision that in the coming year you will learn to better manage your time so that you will arrive on time where you are supposed to be.  As a result you will be more relaxed and focused.
  

• Resolve to compliment others, tell people you appreciate them, and say “thank you” when someone does something nice for you.  The little attitude adjustments can work wonders on our outlook over the long haul.

So, what are you waiting for?  Get ready, for the New Year has come. 

It’s going to be a great year!

Taking the Time to Enjoy the Small Blessings

Reflect upon your present blessings of which every man has many - not on your past misfortunes, of which all men have some.   -Charles Dickens 

I receive more inspirational email forwards than I can begin to read, but sometimes one will catch my attention.  There are a number of them I hope to never see again, but probably will as email forwards have a way of making the rounds ever so often.  The one I was thinking of came to my inbox right before Christmas.  You have probably received it many times, but on the outside chance that you haven’t, allow me to share it with you here. 

Today...I wish you a day of ordinary miracles. 

A fresh pot of coffee you didn't have to make yourself.

An unexpected phone call from an old friend.

Green stoplights on your way to work or shop.

I wish you a day of little things to rejoice in…

The fastest line at the grocery store

A good sing-along song on the radio

Your keys right where you look

I wish you a day of happiness and perfection-little bite-size pieces of perfection that give you the funny feeling that the Lord is smiling on you, holding you so gently because you are someone special and rare.

I wish you a day of peace, happiness, and joy. 

I have no idea who wrote this, but I certainly like the sentiments and the truth it conveys.  Take time to enjoy life, especially the small blessings.  They come our way often, but sadly we are too busy or consumed with our own problems to notice or appreciate them.  If you are happy today and your life is in a good place and going in a positive direction, then stop and be thankful.  Laugh until it hurts, smile at those around you, and take time to fully appreciate all of life’s free blessings.  Those treasures will often come in the smallest and most plain packages. 

Enjoy the moment and be happy. 

It’s going to be a great day!

Looking Ahead to new Growth in the Coming Year

Nobody really cares if you're miserable, so you might as well be happy.  -Cynthia Nelms 

I am the kind of person that tends to think a little too much.  Someone who knew me in high school and who then caught up with me a few years ago via the Internet said that I always looked like a had  a lot on my mind.  That is a fair assessment.  I did then and I often do now.  That is why I have devoted a great deal of energy learning how to manage my emotions lest I become distracted to the point of becoming depressed and anxious all of the time.  Believe me when I say that there are strategies we can develop that will empower us to stop being anxious, depressed, moody, and cynical.  The challenge comes in developing these strategies and then putting them into practice. 

As we come to the end of the year I hope that you will see this as an occasion to reflect on what you have learned in the past year and then make some plans for personal growth in the year ahead.  Be careful not to give into feelings of discouragement over what didn’t get done this past year.  There are wonderful opportunities ahead to grow and move toward your goals and dreams.  Consider these strategies for personal growth and becoming a more positive person:

 

• Remember that you have the power to alter negative and destructive thought processes.  When you feel yourself slipping into a negative frame of mind, stop and take hold of the situation.  The only person forcing you to dwell on failures, problems, or disappointments is you.  Don’t try to completely block out the bad memory, but instead let it play out and then move on.  And I mean move on – to happier and brighter thoughts.  You are an individual of immeasurable worth and potential.  Never forget that. 

• Picture what you desire to accomplish in the coming year and then move toward it.  Be sure that your goals are realistic and attainable.  Have a plan as to how your goals will be accomplished.  If it’s exercise, start small and work your way up.  If it’s losing weight, chose a diet program and stick with it.   

• Begin to view problems as opportunities for personal growth.  Muscles don’t grow unless they are stretched.  The old saying about “no pain no gain” is true.  The same rule applies to growing in maturity and focus.  As we learn how to manage our emotions in times of stress and discouragement we build character and patience.   

• Be patient.  Becoming what God intends for us to be takes time – a lifetime, in fact.  Try not to rush it and learn to enjoy yourself along the way. 
  

So, what do you have planned for today?  Now is the time and today is the day.  Rise up and get going. 

It’s going to be a great day!

More Strategies for a Great Christmas

We never repent of having eaten too little.  -Thomas Jefferson  

We just returned from a family trip to Ohio and I have to say that it was a wonderful time.  In fact, I cannot recall when we have had a more relaxed and stress free trip than this one.  Part of the reason for me personally is that I resolved to simply enjoy being with family who I don’t get to see very often, and in the process not think about problems awaiting me back home.  I am glad to report that this strategy worked magnificently.  There are a few issues I had to face upon my return and I barely thought about them during this visit.  The result was a special and meaningful time with family. 

Another strategy I employed was a strict adherence to my daily exercise routine.  Each of the three mornings we were at my parent’s home I blocked out time in my schedule for my daily 30 minutes of calisthenics.  My folks were a little dubious of my plan to exercise outside on their patio in 20 degree weather, but I assured them that it would be fine as I had been exercising outside at home during two weeks of single digit weather.  I don’t recommend this to everyone, but for me this is invigorating and uplifting.  Remember my rule of consulting with your family doctor before beginning any exercise routine. 

My third strategy for our family visit in Ohio was to limit my portions of all that rich and wonderful food that was served to us about every hour.  We had a joke that if we became hungry we should eat as we probably hadn’t done so in at least two or three hours.  I admit that I struggled with keeping the portions sizes down, but I take comfort in knowing that this blessed season, with all this great food, is about to end for another year.  With all this in mind, consider these continued strategies for making this the best Christmas ever:

• Resolve that as soon as Christmas is over you will return to a normal and healthier diet.
  

• Keep up your exercise routine.  Do not allow all the other aspects of the Christmas season to deter you from this healthy endeavor.  The result will be a healthier, more relaxed, and better adjusted you. 

• Do not be distracted by difficult relatives.  We all have them.  As I have stated in previous blogs, resolve to be the bigger person.  Set an example of how a mature, well adjusted, and focused adult handles family conflicts. 

I love the Christmas season.  Make a conscious decision to make this the best Christmas ever. 

Merry Christmas! 

Continuing to Manage Christmas Related Stress

“And therefore, uncle, though it has never put a scrap of gold or silver in my pocket, I believe it has done me good, and will do me good; and I say, God bless it!”  -Scrooge’s nephew speaking of Christmas, “A Christmas Carol,” by Charles Dickens 

Something that invariably happens after Christmas is the trip to the store to make a return.  When I do a little after Christmas browsing I am always amazed at the people who will wait in line for hours trying to return some item.  Often we end up with something we don’t need, don’t, want, or it’s the wrong size.  Regardless, that wait at the return line can be frustrating.  And we thought that the Christmas stress was all behind us. 

Rather than return your item right after Christmas, why not be patient and wait a week or two?  By then the lines will have died down and your trip to the dreaded return department will be a little less stressful.  Better yet, do what I do; if the store you are returning your item to is open late, try returning or exchanging the item late in the evening.  Would you be surprised to find out that I have exchanged items at the store at midnight or later?  That sounds crazy, I know, but it was worth not having to wait in those long lines. 

Here are a few easy tips for managing Christmas related stress:

• Take time to relax.  If you still have some shopping to do, work into your schedule a little stop at the coffee shop.  Nothing says “relax” like a hot cup of coffee and a fat free muffin.  You will then return to your shopping more relaxed, less stressed, and ready to handle those frantic shoppers who haven’t had their coffee break. 

• Watch a Christmas classic with your family. Schedule an evening and watch one of these Christmas favorites, all which are available on DVD: “It’s a Wonderful Life,” “A Christmas Story,” “Miracle on 34^th Street,” “How the Grinch Stole Christmas,” or “A Christmas Carol (my favorite is the version starring George C. Scott as Scrooge).”
  

• Get out and do something you have never done before.  Attend a local Christmas parade, bundle up and go for a walk in the park on a freezing snowy day, or organize a group of friends and family and go Christmas caroling at a local nursing home or hospital. 

• Reach out, connect, and get involved with the community.  A number of churches and organizations in my area serve Christmas dinner every Christmas Day to anyone who wants to come in and enjoy a free meal.  Wherever you live, I am certain there is a similar outreach in your community.  Consider volunteering your time.  You will be blessed and you will come away from the experience with a wonderful feeling of having performed a kindness to your fellow man. 

Do not allow yourself to be overcome with the stress of the Christmas season.  Resolve to enjoy it and to bless those around you. 

It’s going to be a great Christmas!

More Tips on Diet and Exercise

The word aerobics came about when the gym instructors got together and said, "If we're going to charge $10 an hour, we can't call it jumping up and down."  -Rita Rudner 

As I have said in previous blog posts, I occasionally have conversations with people about diet and exercise and they will admit that they don’t get enough of either.  For many this does not involve simply not getting enough exercise, but rather they are not exercising at all.  There is a difference between being active and getting proper exercise.  Many of my colleagues in ministry will admit to rarely if ever engaging in any form of cardiovascular exercise.  Combine this with being overweight, overworked, and stressed out and you have a dangerous health situation.  A little over a year ago I began a daily workout routine and I can honestly say that it has made wonderful difference in my outlook and my overall health.  As I have previously stated, if I can do it, so can you. 

Consider these strategies for getting in shape and engaging in a form of exercise:

• Try walking every day with a friend.  Many years ago my wife Andrea decided that she needed a form of exercise.  Through a conversation with an acquaintance she discovered that this person enjoys walking.  Andrea began walking with her and sometimes another lady, and she has kept this up for about ten years.  Before her cancer diagnosis and subsequent surgery she was walking as much as five miles a day, five mornings a week.  It is going to take a while to get back to that pace, but I have no doubt she will.  She has also developed enriching friendships with her fellow walkers. 

• Take a careful look at your eating, and drinking, habits.  I know a young man who struggled with his weight throughout his teenage years.  He began a strict diet, and over a period of a year and a half went from 225 pounds down to 170.  Did he have a secret diet plan?  Not really; he simply cut out all soft drinks and sweets from his diet, started eating more vegetables, and began a regimented exercise program involving calisthenics and running.  No fad diets, no expensive workout equipment, but rather he adjusted his eating habits and began exercising 

• Start off small and work your way up.  Don’t go out today and try to walk or jog five miles.  Start with walking a small distance and then increase this over time.  Personally, I am not a fan of jogging as this creates tremendous stress on the knees and ankles.  A brisk walk will provide the same benefits without the stress on knees and ankles. 
  

• Make your exercise routine fun.  Whatever form of exercise you are doing be sure to have fun with it.  Play tennis, ride a bike, take up handball, or just go for a brisk walk every day. 

As with any exercise program, be sure to talk with your doctor first. 

It’s going to be a great day!

More Thoughts on Having a Positive Attitude

If your ship doesn't come in, swim out to it.  -Jonathan Winters  

People who possess skill and talent, but lack a positive attitude will have trouble using their skills to the fullest potential.  It’s not always the best player on the team or the most knowledgeable person on the staff that gets the promotion, but often it’s the person with the best attitude.  An upbeat and positive attitude will take us farther than we would have ever believed possible.  On the other hand, a terrible attitude will hold us back and ever stand in the way of personal growth, healthy relationships, and opportunities.   

With each passing year I come to better realize the importance of obtaining and maintaining a vibrant and positive attitude.  You want to know something?  I have a long way to go.  I have to daily discipline myself to keep a good attitude and not surrender to negativity, bitterness, and cynicism.  Keeping a positive attitude is hard work; it must be practiced every day.  Our attitude affects how we tackle problems, accomplish goals, and relate to those around us.  Attitude can mean the difference between facing a problem with maturity and strength and falling apart.

How is your attitude these days?  Do you push away people and opportunities that might otherwise enrich your life?  If so, an adjustment in attitude is in order.  Consider these strategies for gaining and keeping a better and brighter attitude:

• Resolve to stop being critical.  Anytime we speak ill of other people we open ourselves up to a host of bitter feelings and angry thoughts.  Countless people have made careers out of criticizing just about everything.  They are critical of their friends, spouses, churches, towns, neighbors, and the food served at restaurants.  Are you acquainted with such a person?  Here is a crucial question: is this person happy?  The answer is, probably not.  I have never met a critical person who was genuinely happy.   

• Learn to roll with the punches.  Life is hard and may get harder.  What will we do in response?  Will we lie down and give up?  A positive attitude empowers us to see past our problems to a brighter day that may be just around the corner.  Keep moving forward as that brighter day can be right now. 

• Get up, get out, and get going.  Stop sitting and moping around all of the time.  Six years ago if you had told me that I would be writing a blog about strategies for overcoming depression and the blues I would probably not have believed it.  If I can overcome depression and learn to successfully manage it, then I believe you can too.  Don’t give up – ever.  

•  Picture in your mind a brighter, happier, and more upbeat you, and then become that person.    

Don’t try climb the mountain today, but take it one step at a time.  If you have a bad attitude you didn’t develop it overnight.  You won’t change it over night either.   

Get started today improving your attitude.  You will feel better and your problems will become smaller. 

It’s going to be a great day!

More Thoughts on Overcoming Depression, Sorrow, and the Blues

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know that just to be alive is a grand thing.  -Agatha Christie 

Of all the emotions that run through our minds and consciousness each day it’s happiness that can often be the most elusive.  Other emotions will come upon us in abundance, such as sorrow, anger, bitterness, and fear.  If we could be happy as much as we experience these negative feelings we would be in great shape.  However, finding happiness every day in the midst of our problems can be a challenge.  Can we make a choice to be happy each day?  I believe the answer to that question is yes.  The difficult part of this comes in learning the strategies for making that a reality.   

The Center for Disease Control and Prevention reported in a 2005-2006 study that more than 1 in 20 Americans ages 12 years and older had current depression.  They further stated that depression is a treatable condition, but the majority of persons with depression did not receive even minimally adequate treatment.¹  If you have found yourself suffering from depression, sorrow, the blues, or you just aren’t as happy as you would like to be, please know that there is hope. 

Talk to your doctor, pastor, or see a therapist.  Do not continue suffering in silence, but instead rise up and seek the peace of mind that can be yours.  Consider these strategies for overcoming depression or the blues:

• Stop berating yourself. When we are down we tend to think bleak and negative thoughts.  No matter what you have been through or what you are facing, there are brighter days ahead.  Do not give up and do not surrender.  We have all made mistakes; leave them in the past and stop beating yourself up over them. 

• Do not give in to the myth that your depression or feelings of sorrow are your fault.  Depression can occur as the result of a chemical imbalance, a major life change, or a crisis that has taken place.  Talk with your doctor and explore treatment options.  This is not your fault; stop blaming yourself and instead seek treatment.
  

• Do not give into the myth that people will think you are an oddball if you admit to suffering from depression.  One of the reasons people suffer in silence is they are afraid to admit they are depressed.  Pastors often view admitting to depression as a ministerial career killer.  This is not the case.  In 2006 when God helped me to climb out of my six year battle with depression, I began to talk openly about it and even wrote a book about my experience (“The Invitation: Embracing a Happier Life” can be ordered from the link in this blog).  People frequently tell me that the book has given them hope to keep fighting the battle against depression. 

There is hope, my friend.  Do not give up.  There is light at the end of whatever dark tunnel you have found yourself in.   

 

Keep going; life is worth the living.

1 http://www.cdc.gov/nchs/data/databriefs/db07.htm

More Tips on Handling Holiday Stress

What do you call people who are afraid of Santa Claus? Claustrophobic.  -Anonymous 

I have a Facebook account, but I only check it a couple of times a week.  I also limit my posts to quotes by famous people and the various activities involving the squirrels in my yard.  A post that caught my attention last week was a question as to how to handle holiday stress.  Of course, I suggested reading my blog.  My hope is that these suggestions will be taken to heart and will encourage people to be happier, healthier, more optimistic, and less stressed out.  I realize that this time of year that’s a tall order.  It seems as though the Christmas season is tailor-made for inducing stress. 

Part of the reason we feel stressed during this otherwise festive season is that we go to parties we would rather not attend, eat food we ought to avoid, and spend money we don’t have.  All those combined make for a stress-filled Christmas that leaves us glad when it’s all over.  Honestly, shouldn’t we be enjoying ourselves during Christmas as opposed to feeling like we are overwhelmed?  Yes, we should be. The problem is we simply lack the strategies for making that hope a reality.  Consider these additional strategies for feeling less stressed during the Christmas season:

• Learn to truly enjoy putting up Christmas decorations. Here we are at the tenth day of December and many people are yet to put up their decorations.  It doesn’t have to be anything elaborate.  All you need is a humble tree and Christmas lights and you will be amazed at how festive your home becomes.  One of my favorite parts of Christmas is getting up early and having my morning coffee with just the lights from the Christmas tree illuminating the room.  Those quiet moments help me to keep everything about Christmas in proper perspective.     

• Play happy Christmas music all throughout the house.  Every year our supply of Christmas CD’s grows.  That’s because we buy them in January when the stores are practically giving them away.  Play that music and get in the Christmas spirit. 

• Take time for yourself.  Last week I was feeling fairly stressed out like I always do this time of year, so rather than sit around letting it all get to me I decided to get proactive.  My solution was simple; I took Ada to the park and we went for a long walk.  The weather was freezing, but Ada loved it and I have to say that the cold air was invigorating.  I came back from that walk in the park energized and ready once again to plunge head-long into the Christmas festivities.  You may not be able to take a cold weather hike, but surely you can find something that’s just for you.   

• Take a deep breath, slow down, and relax.  In a few short weeks Christmas 2010 will be only a memory.  Resolve to enjoy it while it’s here.
  

It’s going to be a great Christmas!  

Letting Others Have the Glory

A man wrapped up in himself makes a very small bundle.  -Benjamin Franklin 

Have you ever found yourself in a conversation with someone who always seems to try and top your story?  What I mean is that whatever you are talking about, this person has already done it and did it better than you.  If you say that you went to the Grand Canyon last year he will quickly say that he has been there as well, five times, in fact, and is planning on going there next year.  Those situations leave us feeling what may be described as bested.  I know what that feels like, for this happens to me from time to time.  I recall how that last summer I was telling someone about my car and how that it has 165,000 miles on it.  Without hesitation this fellow stated that the car he drives every day has 250,000 miles.   

Then there was the gentleman I was chatting with one evening at a high school football game and somehow the subject of popular singers came up.  I happened to mention that as a teenager I had seen the singer Jimmy Buffet in concert.  The man spoke up and told me that he had seen Mr. Buffet in concert thirty-five times.  That sort of makes me want to wave a white flag of surrender and walk away – quickly. 

The question of why we sometimes want to top other peoples’ stories merits consideration.  Perhaps it stems from our own insecurities, or maybe it is a need to be recognized, but understand that it interferes with communication, relationships, and well-being.  Consider these strategies for better communication and well-being:

• Let others have the glory.  The next time someone is telling a story, resist the urge to top it.  Yes, you have been to the Florida Keys too.  That’s fantastic!  Let your friend bask in the glow of telling about her recent trip there. 
  

• Develop and practice good listening skills.  When someone is talking, stop planning what you are going to say next, such as how that you also have hiked up Pike’s Peak.  Instead, relax and concentrate on what the person is saying.  The conversation will go smoother and your friend will appreciate your attentiveness.   

• Even if you have already heard the joke, let the other person tell it.  Nothing is more deflating than to start into a funny story only to be interrupted with, “Oh, yeah, I’ve already heard that one.” People have told me jokes which I have heard many times.  My response is to listen as if hearing it for the first time, and then laugh along with them.  Isn’t that better than cutting them off and stealing their enjoyment?  After all, the true joy is in the telling. 
  

• Avoid trying to be the center of attention or “the life of the party.”  That’s way too much responsibility.  Relax and just be you.   

Somewhere today there is someone who could use some kindness, compassion, and attention.  You may well be the one to provide it.   

It’s going to be a great day!  

You Don’t Have to Spend a Fortune to get in Shape

Physical fitness can neither be achieved by wishful thinking nor outright purchase.  -Joseph Pilates 

Just this past week I saw four infomercials for workouts in DVD format and a couple of more promoting certain types of exercise machines.  In case you’re wondering, I didn’t watch every infomercial, but just enough to get the gist of them.  I just did a Google search for exercise DVD’s and got over eight milling hits.  I did another search for exercise equipment and came up with over 29 million hits.  As you can see, selling exercise DVD’s and any gadget that is supposed to help us get into shape is big business. 

To be fair, I am sure that some of these are legitimate and if properly used will render a favorable result.  For a while there I seriously wanted to buy a Boflex, and then I saw the price.  This looks like a great piece of workout equipment, but be prepared to pony up some serious cash.  The same can be said for the Total Gym, which is endorsed by the legendary Chuck Norris.  Again, this looks like a tremendous way to do strength training at home, but be prepared to spend several hundred dollars.  As a side note, I wish Chuck would give up the hairpiece.  I always thought he looked a lot better in the cowboy hat he wore on “Walker Texas Ranger.”

My main point today is to remind you that you do not have to go out and spent a lot of money to improve your health.  There are some strategies anyone can employ right now that will be the beginning of overall improved health and a more positive outlook.  I have come to believe that the two areas are strongly connected.  Consider these strategies for improving your health without having to spend a small fortune:

• Be physically active as much as possible.  If you have a desk job, bring gym shoes to work and take a brisk walk after lunch.  When possible, and you can do so safely, take the stairs at your office building.  Anytime I make a hospital visit I deliberately park as far from the doors as possible.  The longer walk into the building is energizing. 
  

• Schedule a time of exercise as a vital part of your day.  Cease from thinking of exercising as a burden that has to be worked into your day.  Instead, learn to view it the same as you would eating a healthy meal; it’s something done out of necessity for maintaining better health.
  

• Get the family involved.  If you are married or have kids at home, encourage your spouse and kids to seek a regular form of exercise also.  Don’t nag them, but rather gently urge them while setting a positive example. 
  

• Eat right and quit smoking.  I know that I beat on these two issues like a Congo drum, but it’s that important.  No exercise program will be effective if you are still smoking cigarettes and eating all sorts of junk food.   

With God’s help anyone can make exercise a wonderful part of a daily routine.  Rise up, get moving, and resolve to get healthy. 

It’s going to be a great day!

More Strategies for Maintaining Better Health

A man too busy to take care of his health is like a mechanic too busy to take care of his tools.  -Spanish Proverb 

I hate to bring this up so early into the Christmas season, but how are you doing with your diet and eating habits?  The Christmas get-togethers are about to be begin, and the time to for taking a firm and controlled stand is now.  This approach is far superior to waiting until January when a weight gain of several pounds has occurred.  Along with this comes that bloated and terrible feeling of having eaten way too much.  My sister and I have a joke about how that if you break apart a large chocolate chip cookie and then eat it in smaller pieces that it has no calories or sugar.  Oh, if only that were so. 

Here is a simple truth that merits further consideration: When we eat junk we are going to feel lousy.  That should not be difficult to comprehend.  However, I have conversations with people about diet and they readily admit to poor eating habits.  Countless people are eating jelly doughnuts and Mountain Dew for breakfast (if they eat breakfast at all), which is followed by lunch consisting of fast food hamburgers, French fries, and soda.  Later that day, suppertime is a free-for-all of perhaps more fast food, frozen pizza, potato chips, cookies, and more soda.  As an additional bonus to such horribly unhealthy eating habits is a pack-a-day smoking habit.  And people wonder why they are so lethargic and feel so rotten all of the time. 

If any of this describes you, then a complete change in eating habits is in order.  Consider the following strategies for a more healthy approach to eating:

• Get rid of all sugar from your diet.  This is a simple and uncomplicated strategy; if it has sugar in it, then don’t eat it.   

• Rid yourself of all fast food.  Fast food chains are some of the worst offenders when it comes to food that is as unhealthy as we can eat.  Thick-burgers, pizza-burgers, deep-fried chicken smothered in blue cheese dressing burgers, and orders of French fries large enough to fill a bucket are absolute heart-clogging monstrosities.  Try packing your own lunch when you go to work.  Not only will you save money, but you will most likely eat healthier as well.  A sandwich, a piece of fruit, and a granola bar are undoubtedly healthier than anything you’ll get at a fast food place. 

• Try adding plenty of fruit and green leafy vegetables to your diet. 
  

• Try eating your evening meal at home more often rather than eating out.  Again, you’ll save money and probably eat healthier.
  

• For an afternoon or evening snack try fruits, raisins, and nuts. 
  

• Be sure to always stay hydrated.  Recent studies have shown that by the time we feel thirsty we may already be de-hydrated.   

Start eating healthier and you will feel better.  The time for taking back control of your eating habits is now. The choice is yours. 

It’s going to be a great day!

Getting Going on Dreary Days

Act as if what you do makes a difference.  It does.  -William James 

Let me tell you a story about dark, cloudy, rainy days, stress, problems, and fatigue from a sleepless night.  Someone close to me was going through a bad time and that lay heavy on my mind the other night.  After falling asleep around 1:00 AM, I awoke around 5:30 unable to go back to sleep.  “Four and a half hours will have to do,” I thought, as a made my way to the coffee pot.  An hour or so later as the first light of day began to appear in the eastern sky I was greeted with leaden skies, clouds, and the possibility of rain.  I knew then that it was time to put into practice pretty much everything I have learned about managing depression, sorrow, and the blues.   

By 7:30 that morning I was in my favorite chair, my Bible open, and reading some passages that always bring encouragement.  Following this was a time of prayer for God’s grace, strength, and power to override the overwhelming negativity that was hovering over me.  Following this was 30 minutes of calisthenics, a good breakfast, put on a suit and tie, and head for the office. 

Please don’t think I am bragging here.  What I am trying to get across is that there are strategies we can adopt to manage depression, sorrow, and the blues.  I am thankful every day that God has given me the strength and insight to learn how to manage my emotions especially in those times when I might otherwise have become discouraged.  If I can do this, then you can as well.  Consider these strategies for moving forward on those days when the blues try to settle in:

• Look past the dark clouds and know that there is sunshine behind them.  I know that sounds cheesy, but it works.  On days that are dark and cloudy our emotional state can be dark as well.  Resolve to rise above the negative that is trying to hold you down. 

• Make a list of goals for that day, or a simple “to-do list.”  On days where the heaviness of the blues is setting in, a positive response is to see the day as a series of short-term goals to be met.  Nothing fancy, folks; 7:00 AM, shower and dressed; 7:30, breakfast; 8:30, arrive at office; 9:00 AM, staff meeting.  You get the idea.  After each item on the list is done, draw a check-mark through it.  At the end of the day look back at your list of completed tasks and bask in the glow of a productive day.   
• Don’t give in to negative thoughts.  When the pessimistic thoughts creep into your mind, resolve to overcome them with positive.  Sing a happy song, quote a Bible verse, or recall a funny story.  Keep the bad thoughts at bay and get moving.  

Do not allow negativity to get a foothold in your heart, attitude, or thought processes.

It’s going to be a great day! 
 

Managing Stress and Enjoying the Christmas Season

If people concentrated on the really important things in life, there'd be a shortage of fishing poles.  -Doug Larson

Well, here we are in what may be the most stressful season of the year.  Christmas is a wonderful time of year, and I know from personal experience that I used to dread the coming of the season due to the stress it somehow creates.  This stress stems from everything that happens this time of year from trying to attend all of the Christmas parties, family gatherings, shopping, and having to handle the crowds and traffic around town.  Part of the challenge involves somehow being able to actually stop and enjoy the season without feeling overwhelmed and burdened.  If I didn’t think this was possible I wouldn’t be writing this blog.   

Try these strategies for handling stress during the Christmas season:

• Limit the amount of time spent with problem relatives.  If you have a relative who seems to go out of his / her way to create a scene around the family Christmas visit, then begin planning how to manage the situation.  Resolve that you will not be drawn into an argument, debate, or whatever else this person typically brings up.  Decide to be the bigger person and take the high road.  Someone has to act like a mature adult; be that person. 

• Don’t wait until December 23^rd to do all of your shopping.  I know that I said in my last blog that we do well to limit how much we spend this year, and I am standing by that.  Try streamlining your gift list, resolve to spend less on those you do buy for, and get busy.  We have less than a month to get all this done.
  

• Get creative in your gift-giving.  A couple of years ago Andrea and I decided to do something different for all of our extended family for Christmas.  We made a list of who would get a gift, and we then made everyone on the list a “goodie bag.” The goodie bag contained homemade caramel corn, chocolate covered pretzels, hot chocolate mix, and party mix (this is a combination of chex-mix, pretzels, cheese goldfish, and oyster crackers all seasoned and baked together).  Andrea and I had a wonderful time making the items and the goodie bags were a huge success.  The family raved about the treats and ate them with great relish. 
  

• Remember that this is all about giving.  The Christmas season is based the belief that God gave to us a wonderful gift in the coming of Jesus Christ into the world.  We do well to take that spirit with us wherever we go.  It’s not about me or you, but rather Christmas is about sharing with others the spirit of giving, loving, and graciousness.  Be kind, compassionate, patient, and more concerned with giving than getting gifts.  That in itself carries a tremendous reward. 

So, what are you waiting for?  Make the list and get going. 

It’s going to be a great Christmas!  

Managing Diet and Stress During the Holidays

There cannot be a stressful crisis next week. My schedule is already full.  -Henry Kissinger 

Most people that try to observe some healthy eating habits will sometimes throw it all out the window during Thanksgiving and Christmas.  In many cases we may be doing okay in terms of our eating habits, but the holidays come and we somehow forget that doubling out calorie and sugar intake is a bad idea.  Believe me when I say that I understand perfectly how difficult it is to resist all those delicious treats that appear before us, as if by magic, during this time of year.  Consider these strategies for adhering to a healthy diet, avoiding weight gain, and managing stress during the holidays: 

• Continue with your normal exercise routine.  During these cold and bleak winter months it is extremely easy to get out of the habit of exercising.  Even on cold winter days you can bundle up and go for a brisk walk.  The fresh, crisp air is invigorating and if the sun is shining you will be energized emotionally as well.  I know a man from our church that is approaching the age of 70, and rain or shine he walks twice a day at a local park.  This gentleman is fit, relaxed, calm, and I never find him in a bad mood.  Clearly there is a connection between his exercise regiment and his overall outlook and good health. 
  

• Resolve to eat smaller portions during the holidays.  When you go to someone’s home for a Christmas dinner, there will be benevolent and concerned people who will try to make sure that your plate is piled high with rich foods and desserts.  You must be the one to take charge of your eating habits and insist on smaller portions.  Someone may even tease you about it, and if that happens then use it as an opportunity to practice grace and patience.   

• Remember that you do not have to attend each and every Christmas party and dinner to which you are invited.  We are all extremely stressed out this time of year anyway.  Why add to this by overloading our schedules?  Sit down and look at your calendar for the rest of the year.  Make a conscious decision about what you will and will not do for the rest of the year and stick with that plan.  We cannot be more than one place at a time; stop trying to do everything, for this will quickly wear us out. 

• Scale back on your shopping budget this year.  Uncle Ed out in Sacramento probably doesn’t care one way or another if he receives a Christmas gift from you this year.  Send him a nice card with a recent photo.  That’s a lot less expensive than a new toaster and will be just as appreciated.   

Start practicing right now: “No thank you, I’m full.”  “Thank you, no; I’ve had plenty of cake.” 

It’s going to be a great Christmas!

Getting Enough Sleep?

A ruffled mind makes a restless pillow.  -Charlotte Brontë 

Most of us understand that proper sleep is necessary to maintaining good health, but we don’t always get the sleep and rest we need.  Part of the problem stems from the busy, hectic, and overwhelmed lives we lead.  I have joked before that if I didn’t have to sleep I could get so much more accomplished!  However, getting the right amount of sleep each night is a vital part of an overall approach to good health and like or not, I have to sleep like everyone else. 

I have read that a good night’s sleep should be around eight hours, but I typically average around six or seven.  Most nights I go to bed around 12:30 AM and am up between 6:30 or 7:00 AM.  I have not given up on that elusive eight hours, but these days six or so seem to be working for me.  However, you may need more than that to keep up with your daily schedule.  If so, there is nothing wrong with that and this should merit keeping your schedule adjusted accordingly.   

I also have conversations with people who have trouble falling asleep and staying asleep.  Obviously, the first person you should talk with about this problem is your doctor, as he or she can advise you on what the problem may be.  In the meantime, consider these simple strategies for getting a better night’s sleep:

• Cut back on caffeine, especially later in the day.  If you are drinking regular coffee or caffeinated drinks late into the day there is a good chance this will affect your sleep.  Try cutting back on your caffeine intake; you may find a better night’s sleep as a result. 

• Begin or continue with a regular exercise routine.  I have found that over the last year as I have been pursuing a daily exercise routine that my sleep patterns have improved dramatically.  I fall asleep faster, sleep more deeply, and awake feeling more rested – and that with my typical six hours.  I know that I keep pounding on this point, but if you aren’t getting proper exercise, then now is the time to start.  See some of my past blogs for suggestions for getting more exercise.
  

• Avoid eating right before bedtime.  If you are eating late into the evening and having trouble sleeping there may well be a connection.  Try eating your last meal of the day before 6:00 PM and avoid heavy, fatty foods late into the evening.  You may also want to avoid drinking too much fluids right before bedtime as this can affect sleep as well.
  

• Practice a form of relaxation before going to bed.  Few people can go from 60 to 0 miles per hour in terms of our schedules and then go right to sleep.  Have an “unwind” period before bed.  Read a calming story or reflect on pleasant thoughts and memories. 

I was once told that sometimes the most productive thing we can do is get some rest.  That’s still good advice. 

It’s going to be a great day!

Properly Managing a Hectic Schedule

I am not bound to win, but I am bound to be true. I am not bound to succeed, but I am bound to live up to what light I have. -Abraham Lincoln

   

I find that people with good intentions often say yes when asked to take on more responsibility and activities in addition to their regular schedules.  In many instances we are already stressed out and over burdened, so why are we so quick to take on more?  The answer lies in our need to be involved, be a part of something larger than ourselves, and the desire to succeed.  If that describes you, then understand that such motivation can be extremely positive.  However, we can easily over extend ourselves to the point that we are busy, but not getting much of anything accomplished.   

Do you sometimes feel that you are forever trying to keep your house clean, yet the work is never done?  The fact is, the work is never done, but rather has to be managed.  When we begin to view our schedules in a similar light we begin to see that our responsibilities are never quite through, but rather must be managed from day-to-day.  There will come a time when all my responsibilities are finished, and that should be when someone is saying a few kind words, hopefully, at my funeral.  Until then it’s up to me to properly manage my schedule.   

You will see from previous blogs that staying active is positive and encouraged.  However, know where to draw the line between being too involved and trying to do too much.  Only you know where that line is, and you will certainly know when it’s crossed.  You begin to feel tired, exhausted, overwhelmed, and stressed out all of the time. Consider these strategies for properly managing your schedule:

• Get organized.  Schedule what you need to do on a calendar and stick with it.  This includes spending time with family, taking time off, and pursuing a hobby. 

• Set priorities.  Determine what is most important and how you will achieve the goals you have set for yourself.  For me, each day begins with a time of prayer and Bible reading.  That is a priority that I strive to practice on daily basis.  Consider also that if our relationships with family suffers then so does everything else.  Learn the value of nurturing our most vital relationships 

• Know your own limitations.  There are some pursuits that simply aren’t in the cards for us.  We do well to accept that.  However, there are worlds of opportunities that are well with within our grasp.  Learn to tell the difference between these areas. 

• Learn to say no.  We can spread ourselves so thin that not much is getting accomplished because we are so frazzled all of the time.  You are only one person.  If you already have a full and perhaps overloaded schedule then it’s okay to say no once in a while.  Don’t beat yourself up over it. 

Remember that you are a wonderfully unique individual with unlimited worth and potential.   

It’s going to be a great day!

Happiness in the Midst of Problems

Little minds are tamed and subdued by misfortune, but great minds rise above them.  -Washington Irving 

As we grow older we come to understand that adversity is a part of life.  Trouble, problems, frustrations, and disappointments come to us all.  Understanding this truth is not being cynical, but rather it’s confronting a cold, hard, reality.  Our common tendency is to be surprised and sometimes even shocked that something bad has happened to us, as if those trials should never come at all.  Do you ever feel this way?  If so you are in good company.  Most people, me included, are surprised when trouble finds us. 

The inability to come to terms with life’s struggles can create some serious obstacles to our happiness and peace of mind.  We can feel overwhelmed, distracted, worried, and fearful to the point that the simplest pleasures lose their appeal.  Our sleep is disrupted, food loses its taste, and we have trouble enjoying ourselves because we are always thinking about our problems.  The challenge is to confront our problems while at the same time maintain a level of peace, joy, and happiness.  That is a challenge, to be sure, but it can be accomplished.  Consider these strategies for maintaining peace and happiness in the midst of problems:

• Do something out of the ordinary.  Often we get so bogged down in our day-to-day routines that we forget that we are allowed to do something different.  Seek out a park in your area where you rarely go or have never been and take a long walk.  Bring along your dog; he or she will love it!  Pack a lunch and make an afternoon of it.  Visit an art museum in your town.  Visit your public library and check out some books by an author you have never read.  Such experiences expand our horizons and help us to see our problems in a more positive light.
  

• Take a break from your problems.  You may not be able to take a vacation from your problems, but you can surely find time to take a break from them.  Resolve that while you are at the park, the movies, out to dinner, walking the dog, reading a new novel, or visiting your grandkids, that you will not think about your problems during that time.   

• Learn to think in “big picture” terms.  The present problem may look bleak, but it doesn’t have to be the end of the world.  Try to see beyond the problem to a time when it has past.  Resolve to confront the problem, whatever it may by, in a mature fashion.  Take a deep breath and envision a brighter day that is surely coming.
  

• Learn to count your blessings every day.  We all have problems, but we also have blessings.  Take time to think about these and be thankful for them all over again. 

Life is hard, but it doesn’t have to defeat us.  We can have happiness in the midst of our troubles. 

It’s going to be a great day!

Another Look at the Power of Attitude

If you aren't fired with enthusiasm, you will be fired with enthusiasm.  -Vince Lombardi 

I have heard all of my life about the importance of attitude, but it’s only been in the last decade that this subject has become deeply personal to me.  A bad attitude not only affects how we navigate through problems, but it also influences how we relate to other people.  I have had to go back in recent years and apologize to my wife and sons for those times when my bad attitude adversely affected our relationship.  Fortunately, I have learned some useful strategies for obtaining and keeping a more positive attitude even during those times when I am not feeling well or am going through some problem. 

How will we respond to problems?  Will we lie down in defeat, or will we rise up and confront the challenges head-on?  The choice is absolutely ours to make.  Every one of us has the power to stand firm and tackle the frustrations, irritations, problems, and crises that life throws at us on a regular basis.  Anyone can give up without a fight, which explains why so many people choose this course.  However, we can make a decision to rise up and meet the challenge and not give up.  The latter approach leads to personal growth, and it begins with a right attitude.  Consider these strategies for developing and keeping a better attitude each day:

• Make a conscious decision to practice self-control.  Nothing gets accomplished when we blow all our circuits and start ranting, raving, and cursing like a lunatic.  Resolve that come what may you will handle conflicts and problems in an adult-like manner.  We expect little children to throw temper tantrums and scream like banshees, but mature adults are supposed to handle problems more responsibly. 
  

• Develop and maintain a healthy sense of humor.  I heard a comedian once say, “My life is a sitcom and I am the star.” I feel that way a lot.  I am not suggesting that we downplay serious problems, but I am suggesting that we learn to keep our sense of humor.  Laughter is a wonderful tool for relieving stress and seeing the world in a more positive light.  Watch a good comedy, read funny stories, spend time with friends who make you laugh.  Laughter is a gift from God; use it daily.
  

• Resolve to smile and be kind to everyone every day.  This is a tall order, I know, for many people we encounter each day will not reciprocate our kindness.  Decide to be the bigger person. Take the high road.  Demonstrate for the less mature how a person with a good attitude handles daily life.   

• Find a healthy outlet for stress.  Try exercise, a new hobby, or learn some new skill.
  

• Learn to appreciate life’s small, free blessings.  Sunrises and sunsets are the most beautiful shows on earth.  A daily walk can be utter joy.  A sunny day can be a most wonderful experience. 

 

Change your attitude and change your life – for the better. 

It’s going to be a great day!

Distinguishing Between Problems and Inconveniences

A real patriot is the fellow who gets a parking ticket and rejoices that the system works.  -Bill Vaughan 

Whenever I tell people that I am from Ohio, the typical response is, “So, getting a lot of snow doesn’t bother you, right?”  The answer to this question is tricky.  You see, I am from Dayton, which is in the southwest corner of Ohio.  We had some serious snows when I was a boy, but nothing like places such as Cleveland, Toledo, or some of the regions further north.  They get the lake effect snow off Lake Erie and often they get absolutely pounded with heavy snows.  Further south in Dayton we used to have some heavy snow, but our neighbors to the north have always had it worse.  Of course, if you head further north to places such as Buffalo and Rochester, New York, those folks get even heavier snows than their Buckeye neighbors.  How bad the snow actually is can be a matter of perspective, really. 

I am pointing this out because I find myself these days frequently placing problems in some form of perspective.  Some might argue that this isn’t a good idea as it skews our view of the problems we are facing and downplays their significance.  That’s possible, but I have found that placing problems in their proper perspective can empower us to see whatever we are facing in a more positive light and they somehow no longer seem as large and overwhelming.  

As a pastor, I make frequent hospital visits.  Whenever I am having a bad day or feeling discouraged, I sometimes think about all the people I have visited who were confined to a hospital bed and in terrible suffering.  That could just as easily be me.  Yet, here I am enjoying reasonably good health.  I am still healthy, energetic, active, busy, and able to be out enjoying my day – life is good!  Such perspective causes me to realize that I honestly have no reason to be having a bad day.  A good exercise that merits serious consideration is determining the difference between problems and inconveniences.  Here are some examples:

• You start to leave for work one morning and your car will not start.  The steak you ordered at the restaurant is overcooked.  The line in front of you at the store is moving slowly.  It’s raining and you forgot your umbrella.  You are simply not having a good day.  

 All of these are nothing more than inconveniences and do not merit getting upset over.  Now, consider some of the following scenarios:

• You find yourself facing a life-threatening illness.  A close family member is going through a personal crisis.  The plant where you have worked the last 28 years is closing down. 

 In light of these genuine problems those smaller inconveniences lose their power over us. 

What sorts of problems are you facing today?  Try placing them in proper perspective by distinguishing between problems and inconveniences.  The results are wonderfully positive and liberating.  Life probably isn’t as bad as you think it is and will soon get better. 

It’s going to be a great day!

The Power of Being Connected

A good friend is cheaper than therapy.  -Author Unknown 

Many of us can recall what life was like before we had computers.  If we wanted to correspond with someone we had to find paper, a pen, an envelope, the person’s address, a postage stamp, and then actually sit down and write the letter by hand.  Most of the people I know have computers, so we simply email one another, but I still miss those handwritten letters. 

Why would I bring this up?  The reason is that I have these fond memories of writing someone a letter, mailing it, and then picturing the person’s response when he or she read my letter.  Perhaps you would you agree that when we had to write letters by hand, we were more thoughtful, more careful with our words, and more likely to properly communicate our thoughts and feelings.  Firing off an email in a state of anger is an all too common occurrence.  Back in the day when we had to sit down and write that letter by hand, we were less likely to be guided by anger.

When I consider all those pleasant memories of writing letters to people and imagining their responses, I realize that what brought the positive feelings was the act of being connected with others.  Isolation is a self-imposed exile in which we cut ourselves off from interaction and contact with other people.  Unfortunately, when someone is battling depression, sorrow, or the blues, it’s easy to believe that avoiding people is the right course.  However, doing so will only cause increased feelings of hopelessness and despair.  No matter how badly you may feel staying connected to others in some positive way is always the right choice.  Consider these strategies for staying connected to other people: 

• Write a letter to an old friend.  This person may have started to believe that you had forgotten him or her.  Receiving a handwritten letter can be a wonderful way to reconnect.  Include some recent family photos so your old friend can see how you look these days.  Don’t worry about looking older, because your friend will have aged too!
  

• Pick up the phone and call someone you have not spoken to in a long time.  Who knows but this individual may be in desperate need of a kind, friendly, and caring voice.  You may be just the one to provide it.
  

• Take the initiative and invite a friend out for lunch or simply for coffee.  I run into fellow pastors around town and we often say that we need to get together sometime for lunch.  Typically, that get-together rarely transpires.  Someone has to take the initiative, make the call, and make it happen. 

• Resolve to be a more kind, caring, and compassionate person.  The best way to have friends is to be a friend. 

Don’t just sit there; someone is need of a friend today.  A new friendship is waiting to be formed.

 

It’s going to be a great day!

Managing Depression, Sorrow, and the Blues Through Exercise

Early in my career, I decided I never wanted to get out of shape.  -Cal Ripken Jr. 

If your dog is fat, you're not getting enough exercise.  -Author Unknown 

I was having a conversation recently with someone who, like me, has battled depression.  The term that came up in our conversation was “dealing” with depression.  I suggested that a better approach is to think in terms of “managing” depression.  Do not think in terms of getting cured, but instead learn to manage your depressive symptoms.  I know from personal experience that developing strategies for combating depression is imperative to enjoying life, being happy, and finding fulfillment despite feeling depressed.   

 

I remain convinced that exercise and staying active are vital defenses against depression, sorrow, or a case of the blues.  Sitting inside the house all day with the shades drawn, or simply ignoring the warning signs, are a guarantee that depressive symptoms will begin to take hold.  What follows is a vicious cycle of sorrow, fatigue, and hopelessness.  The cycle can only be broken when we resolve that with God’s help we will rise up and unshackle ourselves from the debilitating chains of sorrow.  Are you reading this and thinking that those chains can never be broken?  Do you equate breaking those chains with climbing a mountain?  If so, I want to encourage you to take heart.  A brighter and better day is coming, but you must resolve to stand up and fight.

I have discussed the positive effects of a healthy diet in a previous blog, so allow me to share some benefits of exercise.  Whatever form of exercise you choose can work wonders.  What is important is discovering what works best for you.  The possibilities include a daily walk, bike riding, handball, tennis, aerobics, calisthenics (my personal favorite), walking a treadmill, weight lifting, or swimming.  As the old Nike ad used to say, “Just do it!”  Consider some of the benefits of exercise and an active lifestyle: 

• Increased energy.  Exercise will add to our energy levels and give us more focus throughout the day. 

• Improved confidence.  I cannot fully explain it, but daily exercise increases confidence.  When we are staying active and engaging in some form of regular exercise, we simply feel better about ourselves, which leads to improved confidence as we go about our every day routines. 

• Better self-esteem.  Nothing makes us feel worse about ourselves than sitting around wallowing in self-pity.  Daily exercise keeps such negativity from taking hold in our lives.  When we are exercising regularly we have this wonderfully fulfilling experience that we are doing something positive.  Rather than lying there and feeling sorry for ourselves, we are up, moving, and taking charge of our health.  The personal rewards from this are tremendous.  You won’t have to tell anyone or brag about it, because you will begin to feel better with each passing day. 

So, have you begun your exercise routine yet?  Now is the time and today is the day.  You are the one who can make it happen.  Are you a person of faith?  If so, begin praying for strength as God is more than willing to help. 

It’s going to be a great day!

Should I Keep Exercising? Yes!

Exercise…the poor person’s plastic surgery.  -Seen on a t-shirt 

The other morning I heard a news report about some Danish researchers who conducted a study on the effects of exercise on depression.  Their study suggested that people suffering from depression showed little to no improvement in their depressive symptoms following an extended regimen of exercise.  The study did find that those who have an exercise routine decreased their risks of heart disease, which is comforting, but I was certainly counting on some positive effects on the symptoms of depression. Bear with me on this because I am hoping to convince you to keep on exercising and staying active.   

You may recall back in the 1980’s that there was a great deal of talk about the dangers of caffeine.  As a result, people everywhere gave up coffee or turned to decaf.  Then came the 1990’s during which we started hearing about how that caffeine, in small doses, probably isn’t going to hurt us.  And in recent years we have the astonishing claim by the experts that coffee contains certain anti-oxidants which can do us great good, such as decreasing the risks of certain cancers.   

Through all of this I have steadfastly remained a coffee drinker.  I probably average two-three cups in the morning with an occasional cup or two in the afternoon.  That’s probably moderate by most standards.  Keep drinking your coffee in moderation and you should be just fine.  The point is that a study such as this does not necessarily dictate for you, me, or anyone else, the long term effects of something as innocuous as drinking a couple of cups of coffee every day.  The same can be said of the exercise / depression study.  A few years from now some new researchers will probably come out with another study refuting the Danish one and claim that exercise does in fact help with the symptoms of depression.  In the meantime what should we do to combat depression, sorrow, and the blues?  Consider these strategies for keeping fit both physically and spiritually:

 

• Continue with your exercise program, especially during the cold winter months.  On cold, gray, and dreary days do not sit inside thinking about what a rotten day it is.  Instead, bundle up and go for a brisk walk.  The cold air can be invigorating.   

• Consider light therapy.  This involves sitting for a while each morning next to a lamp designed to mimic the effects of sunshine.  They are fairly expensive, but reports on their effectiveness are positive.  I am researching this and will try to provide more information in upcoming blogs.
  

• Keep moving and keep your sense of humor.  Laughter is a wonderful medicine.   

What sort of morning are you looking out at today?  Is it bitterly cold, with dark and leaden skies?  No problem!  Get up, get going, and make it the best day ever. 

It’s going to be a great day!