Don’t Allow the Changing Seasons to Bring you Down

Delicious autumn!  My very soul is wedded to it, and if I were a bird I would fly about the earth seeking the successive autumns.  ~George Eliot

I am glad you are back and you probably thought I had given up on this blog.  I assure you this is not the case.  The problem stems from a schedule overloaded with responsibilities.  There’s no complaining here, because I am grateful for the opportunities I have through my ministry and community involvement.  I have also taken on a part-time job to supplement my income (more about that another time).  So, there are a number of lessons here about time management, being involved, and getting out there and celebrating life among the living.  Locking ourselves away from the world and lying in a bed of self-pity is a recipe for disaster.  Life is too short; get out and live it to the fullest.   

Speaking of living life to the fullest, no doubt you have noticed the coming of fall and the changes accompanying the season.  There is a cool freshness in the air, the leaves are beginning to fall, the days are getting shorter, and the nights are getting longer.  Right behind this wonderful season is winter – not such a bad time of the year if you confront it properly.  Now, I will save this for another blog, but one of my greatest joys is taking my dog for a walk on a cold brisk night with the newly fallen snow crunching under my boots.  Indeed, this lets me know I am fully alive.  I have a feeling our new puppy, Leon, is going to love winter.  Leon is a Golden Retriever / Great Pyrenees mix and his zest for life is already begun to be demonstrated on many levels.   

Be careful not to allow the change in season to bring you down.  One of our greatest natural resources for self-therapy, sunshine, is going to be in short supply.  Therefore, consider these tips for better coping with the changing seasons: 

• Get out of the house every day and take advantage of any sunshine available.  If nothing else open the curtains and sit in the sunlight shining through the window. 

• Begin and maintain a disciplined exercise routine.  I have been pounding on this throughout numerous blog posts, yet it cannot be overstated.  Diet and exercise are directly related to our overall mood and outlook.

• Even on cold days bundle up and take a brisk walk. 

• If you can work it into your schedule (and you probably can) get involved in some sort of volunteer work.  Your local hospital is a great place to start.

• Resolve to be a nicer, gentler, and more optimistic person.  Encourage those around you with a warm smile and a helping hand. 

If you are down in a pit of depression there is hope for a brighter day.  This blessed time is within reach and absolutely possible.  Take the first step, right now, toward recovery.  You will be happy again.

Choosing to be Happy

Joy has nothing to do with material things, or with man's outward circumstance...A man living in the lap of luxury can be wretched, and a man in the depths of poverty can overflow with joy. -William Barclay 

People have long pondered the question of whether or not we can choose to be happy.  My response to this is we can indeed make a daily choice to be happy, upbeat, and optimistic.  Sadly, countless people become so centered on their circumstances they tell themselves happiness will never be theirs.  As a result they stay mired in a sea of hopelessness.  One reason people remain in a state of unhappiness is that making the daily choice to be happy and positive requires tremendous energy.  This must become a daily practice akin to exercise or studying for a college degree.  The happiness we desire will not come about all by itself.  Rather, we must rise up and pursue it with firm determination. 

I have been a dog lover since I was a little boy, and something I love about dogs is their willingness to play, romp, or go for a walk at any opportunity.  My dog, Ada, a three year old Golden Retriever / Lab mix, is always ready to go outside for a walk, and when I speak the words, “Ada, do you want to go for a walk?” she becomes nearly hysterical in her efforts to go.  So great is her enthusiasm I dare not utter those words unless I mean it and am ready to go – right at that moment.  In fact, if for some reason I should want to take Ada for a walk in the middle of the night I have no doubt she would be ready and would plunge into her walk with great zeal and unbounded joy. 

As I have observed this behavior I have thought many times how nice it would be if we could tackle life with such limitless passion.  My friends, why do we think we have to be doing something spectacular to be happy?  Happiness and joyful experiences are all around and are there for the taking.  A walk in the park, watching a sunset or sunrise, sitting quietly and watching the birds come and go from the feeder you placed outside, or enjoying a quiet moment with one of your kids or an old friend can all be sources of tremendous joy. 

Happiness is here and now and meant to be grasped.  Don’t make the mistake of waiting until everything in life is just right before you’ll be happy.  Resolve to have peace and happiness right here and right now.  With God’s help you can have peace in your heart and true happiness.  Resolve to seek it and never give up – on life or on yourself. 

God has a plan for your life, and you are a unique individual of tremendous worth and potential. 

The Importance of Keeping a Good Attitude

Great effort springs naturally from great attitude. -Pat Riley 

This time of year I see people all over the region who are planting gardens.  Not only are people planting their vegetable gardens, but they are also planting flowers.  A good and healthy garden requires tending, cultivating, water, and care.  Keeping the garden growing requires discipline and hard work.  The same can be said of attitude.  A good attitude requires tremendous effort.  It will not happen all by itself.  Like a healthy garden, a positive attitude must be cultivated, worked at, developed, and watered with good daily habits.   

Attitude affects our overall outlook on life, which in turn affects how we relate those around us.  We can drive people away or we can develop fulfilling and lasting relationships.  We can accomplish worthwhile goals or we can eek our way through life.  All of this is determined by our attitude.  Often when I find myself having a bad day or I am in a sour mood I stop and take inventory of my attitude.  What exactly will being a terrible mood accomplish?  The answer, of course, is nothing.  What exactly will I make better by being surly, hateful, and hard to deal with?  The answer, of course, is nothing.  Indeed, the problems I face will only be worse if I am ruled by a bad attitude.   

A bad attitude is akin to worry; it accomplishes nothing positive and adds nothing good to our lives.  In fact, the reverse is true.  Worry and a bad attitude cause us more trouble.  We must come to the place where we realize maintaining a positive attitude empowers us to keep going during those times when life gets hard.   

Stop and take assessment of your attitude today?  Are you pushing people away who might otherwise have helped?  Or are you blessing and encouraging those around you with your vitality and zest for life?  Ultimately, you have the power to decide.  I am a Christian and a pastor, therefore my slant is on seeking God through prayer and meditation on the Bible.  This has worked wonders in my life as God has empowered me to faith, which in turn has helped me to be a brighter and more positive person.  No matter your faith or beliefs, consider giving prayer a try.   

Life is right before us, and it’s intended for us to live.  Rise up today and seek a better attitude.  You family, friends, co-workers, and neighbors will love you for it, and you will be a happier person.  About those good habits; try these: 

• Exercise daily.

• Stop making negative statements.

• Start eating healthy foods.

• Read a good book instead of watching TV.

• Plan your schedule each day and stick with it – keep a routine.

• Set attainable goals for yourself.

• Smile and say hello to strangers.

• Seek to lend a helping hand whenever possible.

 Get a good attitude and keep it – today! 

Never Give up; Life is Worth Living

In recent years I have had time to reflect on my own struggle with depression.  From 2000 to 2006 I fought a private and horrific battle with this illness.  Simple tasks such as getting out of bed in the morning, shaving, taking a shower, getting dressed, and facing the day seemed most of the time like way too much trouble.  Pursuits which once gave me tremendous joy and fulfillment began to feel hollow and unrewarding.  By the grace of God I did not give up.  I persevered through a number of dark and terrible days, I sought God’s help, and around the spring of 2006 I began to climb out of that awful pit. 

Having been able, with God’s help, to climb out of the pit of despair and depression, I now try to encourage others at every opportunity who are in a similar condition.  If I could offer just one piece of advice to someone struggling with depression it would be this; do not give up.  Life is going to get better and your situation will improve if you will hang in there and not surrender to the dark forces warring against you.  Life is indeed worth living.  The dark days you may be facing will get brighter and you will overcome.  Believe it, seek God’s help, and it will be so.   

I am grateful for a trend in society which is bringing the blues, sorrow, and depression out of the closet and into the open where they can be properly dealt with.  For decades people suffered in silence fearing that if anyone learned of their struggle they would be shunned.  Even today people are afraid of letting anyone know of their battle with depression for fear of what others will think.  Many of my colleagues in ministry who battle depression are fearful of letting it be known because they view such an admission as a ministerial career killer.

Whoever you are and whatever your station in life there is hope.  God loves you, cares for you, and there is a brighter day coming.  If you are struggling with the blues, sorrow, or depression talk to someone right away; a trusted friend, pastor, therapist, or your family doctor.  Resolve that you will rise up and take back control of your life.  Do not suffer in silence any longer.  Help is available.  In closing, let me share with you my ten reasons why life is worth living:

1. Life will get better; give it more time.  You will be amazed at how things will have improved in a year from now.
2. You are an individual of immeasurable worth and potential.  Never forget that.
3. You are not here by accident.  You were created by God for a divine purpose.
4. You are stronger than you think you are.
5. There are people who love you and need you in their lives.
6. The world is a better place with you in it.
7. You may feel terrible, yet you can be happy again.
8. God is perfectly willing to help you; just ask and He will be there for you.
9. You possess gifts and talents from which others may benefit.
10. Joy is coming if you will seek it and wait for it.

  Keep going and never give up.  Life is going to get better.  

Don’t Just Stand There; Get Moving

Exercise and temperance can preserve something of our early strength even in old age.  -Cicero (106 BC-43 BC) Roman orator and statesman 

In the midst of all the bad trends and unhealthy eating habits I observe there are a number of bright spots.  For example, I am finding many people who are getting serious about taking back control of their health.  They are throwing away their cigarettes, giving up soft drinks, cutting back on sweets and junk food, and developing exercise routines.  All of these will make not just a difference, but a profound difference.  Two weeks into an exercise program and you will feel like a new person with a fresh and exciting outlook – one which you have probably never before experienced.  Yes, it will be difficult, yet anything worth having is going to require serious effort.  Give exercise a try, for the rewards are well worth it. 

Unfortunately, our society is fostering lifestyles of inactivity.  Everyone needs a little down time, yet countless people think of their down time as sitting in front of a computer or staring at the TV.  This isn’t down time folks; this is more often than not a waste of time.  We are better off to seek to limit the amount of time we spend in front of the TV and computer and instead seek a more active and productive lifestyle.  Turn off the TV and open a book.  Walk away from the computer and go for a brisk walk in the park.  How about a little yard work?  Plant a garden or grow some flowers.  Anything we can do which gets us out of the house and engaging in physical exercise is a step in the right direction. 

I just had a conversation with someone and she was telling me about an exercise program in which she has become involved.  Four or five times a week she goes to the gym and engages in an exercise routine.  As I have stated before, you can exercise at home, however if going to a gym works for you, and then by all means pursue this.  This person was telling me how she exercises with a friend and they encourage each other and hold one another accountable.  Again, this is a great strategy for getting in shape. 

The question is, what are you waiting for?  The time is now and today is the day.  Start off easy; try doing basic calisthenics for 20-30 minutes a day.  From there you can vary your routine and add to it.  As with any new exercise regimen, be sure to check with your doctor first.   

It’s your life, my friend, and you must be the one to make positive changes and seek a brighter outlook.  No one else can accomplish this for you. Get going and get busy.  Brighter days are coming. 

Routine, Routine, Routine

Take rest; a field that has rested gives a bountiful crop.  ~Ovid 

Many years ago when Andrea and I were looking to purchase our first house a realtor gave us the old familiar advice about what makes a house valuable: location, location, location.  In recent years I have learned a similar idea in regards to properly managing depression, sorrow, and the blues: routine, routine, routine.  Consider how wildly out of control many peoples’  lives are these days.  Countless people fail to observe any sort of spiritual reflection or mediation, they don’t eat right, they rarely get enough rest, they hardly ever exercise, and they have no healthy outlet for stress.  Gathering our daily lives into a workable schedule and staying with a daily routine works wonders with managing negative moods and emotions.   

Many people are not functioning anywhere near their full potential.  One day I was out driving my car and I heard a loud noise from the engine.  Suddenly the car would barely run no matter how much I stepped on the gas.  The engine also sounded like it was about to blow.  Fortunately, I was close to home and managed to make it to the house, thus saving an expensive towing bill.  A quick examination of the engine showed I had blown a sparkplug, a problem easily remedied.  This illustrates my point; the car was only going on three cylinders rather than four.  As a result it would barely function. 

Exercise, diet, spiritual reflection, and healthy stress relievers are crucial to our living in our full potential.  Otherwise we are like an engine which simply doesn’t want to work properly.  We often try to do so many tasks at once that we fail to do any of them successfully.  I have found in my own life I am better off when I streamline my schedule to what I do best rather than trying to do too much.  As I stated earlier, this explains why the blog you are reading has been trimmed to every week or so.  This allows me to devote more time to my other blog, Inspirations for the Troubled Soul, which is updated daily (And which I hope you will become a daily reader!).   

We have more information coming at us these days than even before.  A daily routine helps to sort out what is most important and we learn to sift through it all in productive and positive ways.  Rather than becoming overwhelmed we learn where our priorities lie.  Stop right now and take a hard look at your life and answer these questions: 

-Am I getting enough exercise?

-Do I maintain healthy eating habits?

-Do I have a hobby or creative outlet for stress?

-Do I take time to daily pray and meditate? 

If you answered no to most of those questions then it’s time to make changes.  My friend, it can be done.  Take back control of your life.  No one can accomplish this but you.  With God’s help it can be done. 

What is Your Battle Cry?

Self-pity is easily the most destructive of the nonpharmaceutical narcotics; it is addictive, gives momentary pleasure and separates the victim from reality.  –John W. Gardner  

I love reading about the Civil War, and I consider here the July, 1861 Battle of Bull Run.  Seeking to bring a quick end to the war, President Lincoln sent 35,000 troops who had been bivouacked around Washington 35 miles south to attack the Confederates who were defending the crucial railroad junction of Manassas, Virginia.  The Union troops, many of them new and inadequately trained, were exhausted by the time they reached their destination.  On Sunday morning, July 21, the Union attacked the Confederate position and nearly won the day.  However, the Confederates, emboldened by reinforcements, surged forward and used for the first time what would come to be known as the Rebel Yell.  The Union line melted away, and the retreat carried the demoralized Union army all the way back to Washington. 

This war cry would go down in history as one associated with the desire for victory.  Do you have a battle cry these days?  Do you think in terms of “With God’s help I will succeed?” or do you more often give up and lie down in defeat?  Many people have the antithesis of a war cry and it goes like this: “Woe is me!”  This pitiful cry is often followed with self-fulfilling prophecies of, “I can’t do it!  Life is so unfair!  I’ll never be happy!  I hate my life!”  Utter these words often enough and those around you will surely see it.  Furthermore, they will begin to avoid you if possible. 

Consider a few hard questions: do you complain often?  Do you get satisfaction over negative attention?  Do you enjoy telling someone off because “being right is always what’s most important?”  Do you throw a fit in public, if say, your food at a restaurant isn’t cooked perfectly (I’d be careful about eating the pasta primavera you just sent back three times; the cook probably spit in it)?  If these traits fit you, then hear me carefully: people don’t enjoy being around you.  In fact, they are only tolerating you, perhaps out of obligation or a desire to help.  Keep on and you will eventually push away these good intentioned people. 

No one likes a bully, no one appreciates being talked down to, and believe me when I say virtually no one enjoys hearing you moan and complain about how miserable and unfair your life has become.  Now is the time and today is the day to make changes.  Not happy with your life?  Change it for the better.  Are you out of shape, overweight, and short of breath?  Take action today.  Go on a diet, start exercising, and throw away your cigarettes – cold turkey while vowing never to touch them again. 

You can be a more happy and well-rounded person.  Take up a new battle cry: “With God’s help, I will change for the better!”

The Blessings and Dangers of a Full Plate

Most of us know the feeling of having too much to do and more than we feel we can finish.  The term for this condition is having a “full plate.” In fact, I was recently asked to be a part of a local organization, which if I didn’t have so much else going on right now I would have accepted.  However, I explained how at the moment my plate is indeed full.  Consider having a full plate is a blessing, yet also dangerous.  The blessings come as a result of being a part of something larger than ourselves from which we gain tremendous satisfaction and a sense of accomplishment.  There is also the aspect of camaraderie and forming new friendships as we serve alongside those with whom we labor and share similar points of view. 

The dangers of the full plate are we become overwhelmed and spread so thin we end up engaging in great amounts of work while accomplishing little.  Anytime this occurs a cutting back on our schedules may be in order.  Many people, myself included, don’t like telling people no.  When asked to be involved in something, such as a civic group or charitable organization, we feel obligated to say yes even when we know we don’t have the time.  If we aren’t careful we up becoming discouraged and wishing we hadn’t committed ourselves in the first place.  We then miss out on the blessings which being involved are supposed to bring.   

I know in my own life I have become more involved and have a fuller schedule than ever before.  The blog you are reading right now had to be trimmed back to once a week, and even that has presented a challenge.  I have written another book which is being published and will hopefully be available within the next few weeks.  I also have taken on a position with our local hospital as a volunteer chaplain, which is a wonderful blessing and challenge, yet again takes time out of my week.  I also have made a commitment to myself to complete a novel I started a few years ago but never finished.  This is all on top of my normal day-to-day commitments as a pastor. 

Being involved and having a full plate can be good, but be careful; burnout and overextending ourselves can result.  Consider these strategies for time management and reaping the benefits of putting our talents to use.

• Know your limitations.  If your schedule is already full, be careful about adding more to it.  You may have to practice saying no more often. 

• Keep your calendar handy and updated.  Plan ahead and be aware of commitments which are today as well as next month. 

• Schedule time for family.  Our spouses and family relationships suffer when we don’t make time for them.  Be sure to let our loved ones know we care for them.  We accomplish this by making time for them. 

• Remember also to make time for yourself.  You deserve a break and time off once in a while.
  

It’s going to be a great day! 

Spending Too Much Time Online?

Life is either a daring adventure, or nothing.  -Hellen Keller 

I read an article in Reader’s Digest which did a survey involving average Internet use among the population.  Five hours a day is the average time people spend online.  78% of people surveyed confessed they had stayed up past their bedtime due to being online.  1 in 16 children under the age of five has a Facebook page.  The number of cell phones in any home is three.  As I consider these statistics I have to say that these numbers are too high and creating problems in peoples’ lives.  These days as I counsel couples facing marital problems, an issue which comes up is one or the other person spending way too much time online.  I even hear talk these days about therapy now available for those dealing with “Facebook addiction.”   

All of this technology is hindering personal growth and keeping people from experiencing the joy of connecting with humanity face-to-face rather than through an Internet chat.  Too much time in front of a computer also causes us to miss out on the joys of being outdoors on a sunny day, pursuing a hobby, or spending time with family and friends.  Sure, Facebook is good for keeping in touch with family who live hundreds of miles away, but be careful not to neglect your spouse, children, or friends who live close by.   

Consider these strategies for connecting again with the real world rather than doing so through technology:

• Resolve to limit the amount of time spent online.  Call me off my rocker, but an hour or two a day seems perfectly reasonable.  If you find you cannot achieve this because the lure of being online is too strong, then it may be time to consult a therapist.  You may be suffering from a form of Internet addiction. 

• Hold a “Tech Free Day” with your immediate family or friends.  Choose a day and go 24 hours without using any form of technology: Computer, cell phone, or TV.  I realize I have lost many people right here as you are thinking such a feat isn’t possible.  Give it a try; you will be astounded at how you grow personally by shutting off those devices for a while. 

• Re-connect with people on a face-to-face basis.  Instead of just chatting online, arrange to meet friends once a week for lunch or just coffee.  Friendships and relationships are among our greatest resources for personal growth.
  

• Engage in good old fashioned reading – in books.  You will be amazed at how you will grow. 

Don’t let technology control you.  It should be the other way around.  It’s going to be a great day – today!  

Positive Life Changes can Happen

The sun has not caught me in bed in fifty years.  ~Thomas Jefferson

I am running behind on this blog for a number of reasons: too hectic of a schedule, too many items on the daily to-do list, and not enough hours in the day.  Last week I shared how that I had gone on a journey of completely reinventing my daily routine, and after nearly three weeks of this it’s on track to becoming a habit.  Getting up at 4:15 AM every morning has presented some challenges for a night person like me.  Please don’t think I am bragging, but I am getting the hang of this.  For most of my adult life I would get up between 6:00 and 7:00 AM, but not without hitting the snooze button a time or two.  These days I am rolling out of bed and staying up the moment the alarm goes off – at the unbelievably early hour of 4:15 AM.

So, why am I doing this?  I have long wanted to know what it’s like to be a “morning person.”  The morning person, or MP, is one who delights in being awake before the sun comes up.  Such people are perfectly willing to rise and accomplish more before 8:00 in the morning than the rest of us do by noon.  So, I truly wanted to know what that feels like.  Let me say that I am getting a powerful dose of the early morning perspective on life.  Also, this is a continuation of a series of personal growth steps I have been applying to my life.  If I am going to write about being a happier, healthier, and brighter person then I must be able to see life from a perspective of pure optimism.  Rising before dawn and enjoying doing so seemed like a great place to start.

There is also a spiritual reason here which I will not elaborate on today, but I intend to do so in the near future.  My becoming an MP is part of a spiritual journey I felt led to undertake.  Already I have a different perspective on life and the problems I face.  Let me close today with a few words of encouragement for standing firm and not giving in to the trials of life:

• Stop saying “I can’t.”  When we rise up and with God’s help begin to move forward, we will be amazed at what can be accomplished.
  

• Remember that it’s never too late to adopt positive change.  The bad habits and destructive attitudes we develop did not happen overnight.  They may look insurmountable, but they can be overcome.  Be patient, move forward, and begin walking forward toward personal growth and change one step at a time. 

• You do not have to be a negative, defeated, and cynical person any longer. You can change. 

Life is meant to be lived.  Rise up and start living – today! 

Is it Possible to Become a “Morning Person?”

If you have read my blogs over time you may have noticed the jokes I occasionally make about not being a morning person.  As a Christian and a pastor I have long taken the position that there are two kinds of people in the world: Christians and non-Christians.  Within those two groupings, however, are two other sub-groups, which are morning people and night people.  Most of us fall into one or the other.  All of my life I have been in the “night person” category.  I have never liked having to get up early, I enjoy being able to sleep in from time to time, and I have joked many times about how that in a perfect world nothing would actually begin until around 9:00 or 10:00 AM.  Many of my night person contemporaries sympathize with this plight as they too understand the enjoyment of being such a person.  Late at night it’s quiet, there are few interruptions, and it’s sort of a nice escape from the hectic schedules we so often have. 

But those morning people present a good case as well.  They arise up early, before daylight, and they get done more before 7:00 or 8:00 AM than many of us will before noon.  Deep in my heart I have longed to be a morning person, but is such a transformation possible?  I took that question to heart and said “why not?” Two weeks ago I began an experiment; I completely altered my daily schedule.  Instead of going to bed around 12:00 or 1:00 at night and getting up at 7:00 AM, I began going to bed around 10:00 and getting up at 4:15 AM.  Today is day 12 of this new schedule, and you know something?  I am truly enjoying this.  I believe I am on my way to making the transition to becoming a morning person.   

Since beginning this experiment I am getting more accomplished, I am more focused, and I am rising from bed easier than ever before.  I’m still exercising, and this is taking place before sunrise, which is pretty amazing as I wondered if I could have ever accomplished that.  I have heard many times that if you do anything for three weeks it becomes a habit.  I’ll let you know in a week if that’s true for me. 

To all my night person readers; I am still in sympathy with you and you’ll always have a special place in my heart.  And to all the morning people of the world; it may be time to welcome me to your team. 

It’s going to be a great day – with an early start!

Take Back Control of Your Health – Today

Do not bother just to be better than your contemporaries or predecessors. Try to be better than yourself.  –William Faulkner  

I recently read an article that was not only an eye-opener, but it put the problem of the nation’s terrible eating habits in stark perspective.  24/7 Wall Street presented an article that broke down the 10 U.S. states with the worst eating habits.  The results show a trend of reckless eating habits that are creating an alarming rise in diabetes, heart disease, high blood pressure, and a number of other ailments which are now being related to poor diet such as dementia.  The state of Mississippi was number one on the list where according to the study the average person consumes 82 gallons of soft drinks and 113 pounds of sweet snacks per year.   

I am trying to get my mind around that staggering amount of junk food.  Imagine filling 82 gallon jugs with various soft drinks such as Coke, Pepsi, Mountain Dew, and so forth, and then consuming it all over a one-year period.  Add to that 113 pounds of Twinkies, candy bars, and other sweet snacks and you have a recipe for disaster.  Furthermore, combine this with smoking and a sedentary lifestyle and you see why our nation is in a health crisis. 

Today is the day and now is the time to take back control of your health.  Believe me when I say that with determination, commitment, and motivation, and God’s help, it can be accomplished.  If you look in the mirror and you don’t like what you see, then take charge and make changes.  You can lose weight, you can get into shape, and you can alter poor eating habits.   

-Begin immediately to make plans to regain control of your health. 

-If you need to lose weight or get more exercise then see your doctor and let him or her assist you in developing a plan. 

-Do not give up.  Keep moving forward toward better health. 

-Understand that change takes time; it is not too late to make positive changes. 

-Resolve to do whatever it takes to be a more upbeat, happy, healthy, and optimistic person.   

Keep exercising, stop smoking, begin to eat right, and get rid of your soft drinks and junk food.  Life can and will get better.  Take charge and make it happen.

It can be a great day –  today!   

Fit at 50

On your birthday: count your candles, count your years, count your blessings.  -Unknown 

In about five months I will reach the age of 50.  What a great age; it’s such a nice, round, number.  I recall when I was a teenager that being 50 was way beyond my comprehension.  That was my dad’s age!  And now here I am.  Am I fearful of this milestone birthday?  The answer is not at all.  I welcome it as an opportunity to reflect on where I am in my life and where I am going. 

This occasion of reaching the age of 50 has given me a serious goal, which is to be in the best physical condition of my entire life.  This is absolutely possible and after 16 months of daily exercise I am almost there.  If I can accomplish this, so can you.  No matter your age or the shape you’re in right now, you too can join me in taking back control of your health.  The result will be a happier, healthier, and brighter person with a more positive outlook on life. 

So, where are you right now in terms of your health, attitude, and perspective on life?  Are you where you want to be?  If not, then positive changes are within your grasp.  Negative attitudes, poor eating habits, and a bleak outlook on life can be changed.  As I have stated many times, it’s never too late to affect positive change.  Consider these strategies for making positive changes in your life: 

• Sit down and make a list of areas of your life that need changed. These could include losing weight, being more positive, having more energy, and accomplishing certain goals.  Now go back and order your list by priority.  Develop a strategy for affecting the desired change, and take them one at a time.  Having mapped out a plan, stick with it. 

• Resolve to be happy right now.  This seems simple enough, but if that’s the case, why are so many people miserable all of the time?  One reason is that we tend to base our happiness on our present life circumstances.  We will always have problems.  Life will never be perfect or trouble free.  Make a decision to enjoy any happiness that comes your way regardless of what is going on in your life. 

• Are you a generally lethargic person?  If so, get up and start moving.  Even taking a walk every day can elevate mood and provide increased energy.  Stop sitting around; rise up and start getting the exercise you need.  It doesn’t have to be complicated, but can be as simple as walking or riding a bike. 

• Make a conscious decision to make positive statements.  No one wants to be around someone that whines and complains all of the time.  Become a more positive and optimistic person.  It can be done. 

Life is waiting.  The time has come to stop surviving and start living.  Today is the day! 

Resolving to Have a Better Attitude

Be not afraid of life. Believe that life is worth living and your belief will help create the fact.  -William James 

Everywhere I go I meet people who are discouraged, depressed, and letting their negative attitudes rule their lives.  Why is it that so many people these days are unhappy and stressed out?  Part of the reason is that today we live with more financial pressures than ever before.  Another factor is the fast paced, high pressure, and uncertain times in which we live.  All that stress can result in a lot of unhealthy emotions and eventually it comes out in negativity and cynicism.  If you are able to maintain a bright and happy outlook then consider yourself fortunate.  Countless people are just barely hanging on.   

Over the years I have tried to develop strategies for positively coping with the stress that exists in my life.  But this is an ongoing practice that must be continually evaluated and perfected. We have to want to make changes for the better before we will ever move in that direction.  Is your attitude not where you want it to be?  If so then consider these strategies for being a more positive and optimistic person: 

• Get rid of sarcasm.  I don’t know how I became such a sarcastic person, but it happened.  A number of years ago I realized that I was letting my frustrations come out in sarcastic remarks.  I truly dislike myself the most when I am complaining or being openly and bitterly sarcastic.  Resolve to stop this behavior.  When you feel the words about to fall out stop; you will immediately see the difference in your outlook.
  

• Develop the habit of putting others’ needs first.  When we begin to think about the needs of other people we stop putting so much emphasis on ourselves.  We are released from the pressure of always looking out for #1 as the world teaches and we instead begin to be concerned with others.  With this comes the wonderfully gratifying reward of knowing that we are serving our fellow man rather than only ourselves.  This carries emotional rewards that lift our spirits and improve attitude.
  

• Smile, make positive comments, and compliment people whether you feel like it or not.  This is where the old “fake it until you feel it” rule may have to be applied.  The more positive and affirming statements we make the better we feel.  We will also be rewarded by the positive responses we get from those around us. 

• Stop complaining.  Does this need further explanation?  I didn’t think so.   

Take a stand and make a decision to be a brighter and more optimistic person.  We can’t do this on our own, but with God’s help it can be done.

Have a great day!

Stay Focused During Winter

O, wind,
If Winter comes, can Spring be far behind?  -Percy Bysshe Shelley 

I have to ask, how are you doing during these dark and cold days of winter?  Is your mood holding up and is your attitude positive?  Hopefully, you are holding forth with a good attitude during these dreary and bitterly cold days which we are going through right now.  This past Monday was partly sunny and even though it was cold the sunshine was wonderful.  Be sure to get out in the sun for a while even on cold days as this has a powerful effect on mood and outlook. 

I am glad to report that I have not wavered in my commitment to exercise outside all winter long.  As I have stated before, this isn’t for everyone, but it works for me.  Each morning I have been continuing my 20-30 minutes of calisthenics outside regardless of the weather.  After about 100 or so jumping jacks and 50 push-ups my heart rate is up, my mood is beginning to soar, and I get into a rhythm that drives me through the entire workout.  Whatever form of exercise you are doing be sure to keep it up all winter long as the health benefits are too powerful to deny. 

As we go through the months of winter, consider these continued strategies for managing and controlling the winter blues: 

• Stay committed to your exercise routine.  If you aren’t exercising regularly then now is the time to begin.  You will not regret it and you will be astounded by the results. 

• Continue to maintain a healthy diet plan.  Keep avoiding junk food, fast food, and soft drinks.  Try cutting back on soft drinks to the point that you can count on one hand how many you are drinking in a month.  Once you reach that point you will know that you are getting control of your eating habits.
  

• Stop procrastinating about what you have wanted to try.  Consider what you have wanted to try and go for it.  The possibilities might include painting, drawing, pottery, woodworking, or writing.  Any of these will provide you with a wonderful sense of accomplishment and well being.
  

• Start a journal or diary.  Writing down our thoughts is a great way to come to terms with what we are facing and how we are coping.  Go back later and re-read your entries and you will be amazed at how you’ve grown.  A word of caution, however; bear in mind that whatever you write down will most likely be read by someone else at some point.  So, be honest, but also be sensible. 

• Volunteer your time at a local charity.  Nothing beats the blues like helping others. 

Spring seems like a long way off, but let’s make the most of life while we’re waiting for it. 

Have a great day!

The Value of Human Connections

I value the friend who finds time for me on his calendar, but I cherish the friend who for me does not consult his calendar.  –Robert Brault 

I would like for you to again consider the power and importance of human connections.  If you find that you are a person easily given to depression, sadness, or the blues, one of the worst approaches you can take to your problem is to cut yourself off from other people.  Isolation is a recipe for continued sorrow and heartache.  All of us have times when we need to be alone.  This is what I call having “down time” or what has been referred to as “me time.”  There is nothing wrong with that if done at appropriate times and with the right perspective.  However, a lifestyle of isolation from other people can have detrimental effects on our overall outlook on life. 

We were made to associate with others.  Connecting with other people is part of the way we are all hardwired.  Remove that from our lives and we end up lonely, sorrowful, and bitter.  The problem is that when we feel lousy we do not want to be around other people.  Being alone may be easier, but it’s definitely not beneficial.  If you have found yourself purposely withdrawing from others let me challenge you rise up and get back in touch.  Now is the time to end any self-imposed exile.  Begin right away to re-connect with others.   

Connection with others provides us with a support system in times of trouble, encouragement in periods of sorrow, and a renewed sense of our own worth.  I have heard it said that the best way to make friends is to be a friend.  As others provide support and encouragement, be willing to provide that for others.   

It’s a big world out there with limitless possibilities.  Get up, get out, and be a part of it. 

It can and will be a great day!

Finding an Outlet for Stress

Don't you just hate it when life doesn't follow the manuals?  -Anonymous   

Yesterday I spent the day helping a friend of mine with a renovation job he is doing on a cabin he and his wife purchased.  When they are finished this is going to be a wonderful place to get away, relax, and take vacations.  As we were working he was telling me how that spending time in projects such as these is a tremendous stress reliever.  As I pondered this I had to consider all of the outlets I have built into my own life for coping with stress.  I have writing, music, exercise, and hiking.  All of these are great outlets for the stresses associated with being a pastor and with day-to-day problems.   

What about you?  What sort of outlets do you have to release the stress you face?  There is no question that you have at least some stress in your life.  Looking for a lifestyle that is stress free is utterly impractical, for such a lifestyle is non-existent.  However, finding healthy outlets for stress is not only attainable, but absolutely reasonable.  I sometimes have conversations with people who tell me that they honestly have nothing they do as a strategy for getting rid of the stresses in their lives.  Instead, they simply try to cope with their problems and go on.  Let me challenge you today to consider some strategies for managing stress.  Here are some suggestions to think about:

• Exercise daily.  This has become for me one of the all time great stress relievers.  The health benefits are numerous as is the increase in confidence and improved outlook. 

• Find a hobby.  What do you have that is all yours?  Is there a pursuit that you can practice that is uniquely yours?  The possibilities are great and should be suitable to your individual gifts and talents.  Take up woodworking, sculpting, painting, or learn to play an instrument.  Set aside time to pursue whatever hobby you choose.  The rewards will be remarkable. 

• Stay connected.  Don’t make the mistake of shutting yourself off from other people.  Stay in touch with friends, re-connect with family, or volunteer with a charitable organization, or attend church regularly.  You have much to offer.  Share those talents with others.
  

• Stop being so hard on yourself.  You are only one person, and in God’s eyes you are unique, special, and wonderful.  Don’t forget that you are loved and cared for.  While you are at it, learn not to let criticism get you down.  

Stress will always be in or lives.  Develop a plan for facing it and stick with that plan. 

It’s going to be a great day!

Strategies for a Healthier Heart

Embracing a healthier life is one of the best gifts we can give ourselves and those we love.   –The American Heart Association  

As I stated in a recent blog entry, February is “Heart Month” for the American Heart Association (AHA).  Think about how many of us have been touched by the problems associated with heart disease.  Perhaps at some point you have suffered a heart attack.  If not you, then no doubt a friend or loved one has had heart trouble.  This blog is dedicated to encouraging people to build strategies into their lives that facilitate happiness, health, and a brighter outlook.  All of the strategies I have discussed in previous blogs, especially those dedicated to diet and exercise, go hand in hand with the philosophies of the AHA.   

Let me share with you some strategies from the AHA for lowering the risk of heart disease: (1)

• Get active.  As I have said many times, regular exercise is crucial to maintaining good health and brighter outlook.  The AHA also states that exercise increases HDL “good” cholesterol in the blood.   You don’t have to spend a fortune to get in shape, for there are all sorts of free and fun ways to exercise such as walking, bike riding, jogging, and calisthenics. 
  

• Control cholesterol.  Be sure to have routine screenings and avoid foods rich in saturated fat, trans fat, and dietary cholesterol.   

• Eat better.  Get rid of junk food, fast food, and sweets.  Try eating more green leafy vegetables, fresh fruits, and whole grains.
  

• Manage blood pressure.  According to the AHA, there is no cure for high blood pressure, but it can be managed through lifestyle changes involving eating a heart-healthy diet, which may include reducing salt; enjoying regular physical activity; maintaining a healthy weight; managing stress; limiting alcohol; avoiding tobacco smoke. 

• Lose weight.  If you are overweight and serious about shedding some pounds, talk with your doctor and work out a program for weight loss.  You will feel better emotionally and mentally, and the health benefits are nothing short of remarkable.   

• Reduce blood sugar.  According to the AHA, a check up with your doctor is crucial.  He or she can then make recommendations for lowering and managing blood sugar levels. 

• Stop smoking.  If I have said this once in this blog I have said it a dozen times.  If you are smoking you are slowly killing yourself.  The health risks associated with smoking are too great to be ignored.  Give up smoking and you will add years to your life as well as increase your overall quality of life as you age. 

The time to start making healthy life choices is right now.  You only have one heart.  Be sure to take good care of it. 

Have a great day! 

(1) http://mylifecheck.heart.org/Multitab.aspx?NavID=3&CultureCode=en-US  

Keeping our Emotional Buckets Emptied

Walking around with a full bucket of emotions if a dangerous thing.  –D.B. 

In my book, “The Invitation, Embracing a Happier Life,” I devoted a portion of chapter ten to discussing the “emotional bucket” which we all possess.  Imagine this as a bucket we all carry around on our shoulders every day.  Over time the bucket fills up with stress related to work, problems, family trouble, financial pressures, and a host of other frustrations that we face as a part of life.  Eventually the bucket will fill up and then begin to spill over in the form of impatience, sarcasm, unkind remarks, and irritability.  It can also be dangerous for the unfortunate person upon whom the entire bucket gets dumped. 

At some point that full bucket will come pouring out on someone who happens to catch us at the wrong moment.  Trying to stop the flow once it begins is difficult if not impossible.  This process explains why a seemingly sane person can be reduced to a ranting and raving lunatic.  If you have even been the recipient of such a tirade you know what I am talking about.  You may also have been the one who blew all your circuits and behaved like a maniac with lots of screaming, shouting, and cursing.   

Consider these strategies for keeping our emotional buckets emptied:

• Learn to lighten up and relax.  The problems we sometimes face can appear to be insurmountable.  Does that mean that we are required to be miserable in the midst of them?  The answer is, of course not.  Make a conscious decision to be upbeat and positive even in the face of stress and difficulties.  Give this time.  You will probably be amazed at how the situation has improved between now and next year. 

• Find a positive outlet for stress.  Take up a new hobby, learn to play an instrument, take up woodworking, try your hand at painting or sculpting, or learn a new skill which you have never attempted. 

• Learn to practice perspective.  So many of the perceived problems we face are nothing more than inconveniences.  Learn to tell the difference.  Stop being upset with situations that in the broad scheme of things are not that big of a deal.  Shake it off and go on.  Stop and count your blessings.  Whatever you are facing right now remember that someone else has it a lot worse. 
  

• Exercise daily.  This is the untapped resource for managing stress.  Daily exercise works wonders in lowering the stress levels in our emotional buckets. 
  

• Stop complaining and start making positive statements.  Believe me when I say that no one wants to hear you or I complain.  But they will welcome positive and affirming statements. 

Rise up, get going, and get those buckets emptied.   

It’s going to be a great day!

Recognizing the Symptoms of Depression and Seeking Treatment

Do not give in and do not give up.  Life is worth the living.  –D.B. 

I read a story once about a man who went to see a doctor.  He told the doctor that he was so sad, sorrowful, and depressed that he could hardly function.  The doctor said, “I think I know what will make you feel better.  The great clown, Pagliacci is in town this week.  He is guaranteed to make you laugh.  Go see him.  That will surely pick you up.”  The man burst into tears.  “But doctor,”  the man said.  “I am Pagliacci.”   

Perhaps you have heard this story before.  I have heard it a few times over the years told in different forms, but its message is powerful and relevant.  So often we go about our daily lives pretending that we feel fine, while on the inside we feel that we are just barely holding on.  If this describes you do not delay in getting treatment.  Talk to your doctor, pastor, or a trusted friend.  Help is available, but you must seek it out.  Do not go around any longer playing this terrible game of masquerade.   

I know from personal experience the dark and terrible emotional pit in which depression can leave us.  We begin to wonder if we will ever feel better or normal again.  We wonder what it would take to ever be happy once again.   Even the simplest daily tasks can become overwhelming to the point that getting out of bed every day is like trying to scale Mount Everest.  Do not give in and do not give up.  Life is worth the living.   

Whether you are suffering from depression, sadness, or a case of the blues, try these strategies for moving toward recovery:

• Determine if depression runs in your family.  If others in your family have battled depression, you are more likely to suffer from it also.
  

• Conduct an honest, personal assessment of your feelings and your overall outlook.  Are you feeling run down and tired all the time?  Have you lost interest in pursuits which once gave you enjoyment?  Are you preoccupied and irritable?  Are you sad and sorrowful but cannot figure out why?  Do you sleep too much?  Are simple tasks such as getting up, getting dressed, and doing household chores seem like way too much trouble?  If you answered yes to most or some of these questions you may be suffering from depression.  Contact your doctor right away for a consultation.  Help and treatment are available. 

• Make a promise to yourself that you will not give up and that you will move toward recovery no matter how long it takes.  Depression can be treated, but you must take the necessary steps to receive treatment. 

Do not fear getting help.  You are not alone.  Countless people are suffering from this affliction.  A brighter day is coming.   

Move toward that brighter day and never give up.

A Word of Encouragement About Adopting a Healthy Lifestyle

No matter how far you have gone on a wrong road, turn back.  -Turkish Proverb

The connection between exercise and mood is too overwhelming to ignore.  Regular exercise elevates and enhances mood.  Furthermore, our overall outlook is brighter as the result of some form a daily exercise.  For those living in colder regions, the present winter conditions have proven to be a challenge for doing outdoor exercise.  Don’t forget that countless people are going to their local malls and engaging in vigorous walking during the winter months.  You can also do calisthenics right inside your home during cold weather.   

As for me, I have continued my daily calisthenics outside on my carport even on the coldest of days.  I find this invigorating and it also seems to be bolstering my immune system, but please use caution about exercising outside during cold weather.  As I have said many times, always check with your doctor before beginning any new exercise program. 

Do not be like numerous people I have talked to over the years who are slowly but surely killing themselves.  They refuse to make any changes to their destructive lifestyles.  Obesity, unhealthy eating habits, smoking, and a sedentary lifestyle will not only shorten life, but quality of life will also be negatively affected over time. 

 

Whatever your age, think of where you want to be in terms of your overall health in five, ten, or twenty years.  If you are 49 like me, is it reasonable to think that in twenty years you can still be active and healthy?  The answer is absolutely.  Daily exercise, healthy eating habits, and a positive outlook will make this possible.  Throw away your cigarettes today.  Begin today to eat healthy.  Make whatever changes you need to make. 

The results will amaze you. 

With sincere effort, it can be a great day – and so will tomorrow! 

More Thoughts on the Importance of Daily Exercise

The Shape you’re in Could Save Your Life.  –The American Heart Association  

I have devoted a lot of space to writing about the importance of exercise, and I trust that today you will bear with me while I write again on this vital subject.  I have practiced various forms of exercise over the years, but I confess that in recent years I had simply stopped exercising on a daily basis.  This can happen easily as we become caught up with all of the responsibilities and distractions that wear on our schedules.  Many of us desire to get more exercise, but we don’t make the time to do so.  In my twenties I began jogging and I kept that up off and on for a number of years.  Later when I was a seminary student, I added to jogging a routine of strength training using nautilus machines.  Unfortunately, when I finished seminary I became caught up with the demands of family and ministry and my exercise program faltered. 

As stated in a previous blog, fourteen months ago I began a daily exercise routine consisting of 20-30 minutes of calisthenics.  The results have been remarkable.  At 49 I may be in the best shape of my life.  Again, I say that if I can do this you can as well.  The American Heart Association (AHA) is about to begin their annual pledge drive which will take place during the month of February.  Consider these words from the AHA about what exercise can do.   

Daily exercise has the power to… 

• Reduce the risk of heart disease by improving blood circulation throughout the body

• Keep weight under control

• Improve blood and cholesterol levels

• Prevent and manage high blood pressure

• Prevent bone loss

• Boost energy level

• Help manage stress

• Release tension

• Improve the ability to fall asleep quickly and sleep well

• Improve self image

• Counter anxiety and depression and increase enthusiasm and optimism

• Increase muscle strength

• In older people, help delay or prevent chronic illness and diseases associated with aging and maintain a quality of life and independence longer 

I agree wholeheartedly with the above statements, and my sincere hope is that you will take them to heart (No pun intended).  Daily exercise will make a positive difference. 

It’s going to be a great day!

Take a Look at the Sugar in Your Diet

If you don't take care of yourself, the undertaker will overtake that responsibility for you.  ~Carrie Latet 

The Christmas season is now over and I have to confess that I stumbled numerous times in my efforts to maintain healthy eating habits.  Saying no to all that rich and delicious food is a struggle for the strongest among us, and I gave in more times that I intended to.  However, I did a fairly good job of limiting my portions.  This leads to another consideration, and that is an ongoing lifestyle of diet and exercise.  There are hundreds of books that come out every year on the subject, and they have essentially the same message: eat less and exercise more.  These principles are the bottom line to a healthy lifestyle. 

One problem many, if not all, of us face is that of eating unhealthy snacks.  Take a look at your cupboard and see how many unhealthy snacks you have in there.  If you have a box of Twinkies in the house, that’s a strong indicator that some not-to-healthy snacking is going on.  Twinkies, doughnuts, cupcakes, and Oreos are all stuffed full of sugar, and sugar is the constant enemy of weight loss.  If you don’t believe it, try looking at the sugar content in the above listed items.  The sugar content will give you pause (and a spare tire around your middle if you aren’t careful).   

Soft drinks are also a major culprit in unwanted weight gain.  A can of any soft drink can contain anywhere from 20-50 grams of sugar.  We really aren’t safe drinking diet soft drinks either.  What they lack in sugar they make up for in sodium.  Again, look at the labels and you will be shocked at what you find.  These days I drink water more than anything else.  We have a Brita water pitcher which purifies the water right in the pitcher.  These are very affordable and functional.  As you think about your eating habits, consider these suggestions for healthier eating:

• Eliminate soft drinks from your diet and replace them with good old fashioned water.  If you try fruit juice of any kind, be sure to read the labels for sugar content.  Many of them are loaded with sugar.  Learn to drink soft drinks as only an occasional treat.   

• Replace cookies, Twinkies, cupcakes, and potato chips with healthy snacks such as apples, raisins, and almonds.  This last one is a healthy way to snack and fend off cravings for unhealthy foods.
  

• Try drinking a glass of water before a meal.  You will full up quicker and probably eat less.   

• Cook your meals at home more often rather than going out.  When we eat at restaurants we typically eat larger servings than when we eat at home. 

Develop a plan for healthy eating and stick with it.  Your family isn’t on board?  Take the lead and set the example. 

It’s going to be a great day!

Let’s get into Shape!

I have to exercise in the morning before my brain figures out what I'm doing.  ~Marsha Doble 

Bear with me today, because it will sound like I'm bragging, but I do have a point.  Fourteen months into a daily calisthenics routine have resulted in my being in the best physical condition of the last twenty years, and maybe my entire life.  When I began, I was doing around 200 jumping jacks and 100 push-ups over a thirty minute period.  I am now averaging between 400-500 jumping jacks and 200 push-ups in around twenty to thirty minutes.  I have also added to this routine a set of crunches and lunges.  My two younger sons, ages seventeen and nineteen, have watched all of this with great amusement and what I hope is a sense of pride that their dad, at the age of 49, can drop to the floor and crank off forty push-ups.  Believe when I say that fourteen months ago I would not have thought that possible. 

Mornings appear to work the best time for my work-out, but it seems that I have greater endurance in the evening.  Some reading on the subject has suggested late afternoon is the optimum time for a work-out.  However, my schedule rarely works with this time frame.   

The main point of all this today is to say that if I can begin an exercise program and continue it for fourteen months, then I am certain you can as well.  Many days I do not feel like exercising, but I continue to daily push myself to do so.  The results have been remarkable.  My mood is brighter, my stress level is down, I have more energy and focus, and I feel more confident throughout the day.  As an added bonus, I have noticed that in the last fourteen months I have not had a serious flu or cold.  This may be the result of practicing my daily work-out outside in any and all weather.  Still not convinced?  Try these suggestions:

• Start out slowly with an exercise routine you can enjoy such as walking or bike riding.  Add to your distance over a period of time. 

• Block off time each day for a period of exercise.  When we make something a priority and practice it for an extended period, it then becomes a regular part of our daily routine. 

• View exercise as a form of free and helpful therapy.  I know what it’s like to struggle with depression and I remain firmly convinced that daily exercise is a wonderful way to manage and overcome it.
  

• Explore daily prayer and Bible reading as an added means of coping with depression, sadness, or the blues.  You have nothing to lose and everything to gain by looking to Jesus Christ as Savior. 

As always, check with your doctor before beginning any new exercise program. 

One last item; how are your eating habits these days?  Come back Friday for some suggestions. 

It’s going to be a great day!