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!

Recognizing and Managing SAD

In times of great stress of adversity, it’s always bets to keep busy, to plow your anger and your energy into something positive.  -Lee Iacocca  

We are now at the beginning of the winter season, which means the real possibility of developing Seasonal Affective Disorder (SAD).  This condition is a seasonal depression that comes about during the cold, dark, and overcast days of winter.  Millions of people are affected world-wide, and often times those symptoms can become so severe that day-to-day life is disrupted.  Many people may suffer from SAD, but may not even be aware of what is happening to them.  SAD is like a case of the blues, although the symptoms can be far more devastating.  Recognizing that we may have a problem and then taking steps to confront it are crucial to overcoming SAD and regaining control of our lives. 

Symptoms of SAD are similar to that of depression, but are increased during the winter months.  Loss of interest, lethargy, sadness, and inability to focus on the task at hand are common symptoms of SAD.  Should you believe these symptoms are happening to you do not delay in seeking treatment.  Make an appointment with your doctor and discuss options for managing your moods and emotions during the winter months.  Along with seeing your doctor, consider these strategies for managing your mood and outlook during the cold and bleak winter months:

 

• Take advantage of any available sunshine.  No matter how cold the weather may be, make an effort to get out into the sunshine whenever possible.  The other day the clouds parted and for a blessed few hours the sky was clear.  I spend a brief period of time just walking in the sunshine and the results were amazing.  My mood was elevated for the rest of the day.  I did not imagine this and it truly works.
  

• Take time to enjoy a hot beverage.  Don’t ask me to explain it, because I can’t.  I just know that there is something wonderfully soothing about a hot cup of coffee, hot chocolate, or hot tea on a cold and dreary day.  Take time during the day to try a hot drink of some kind.  You may be surprised at the result. 

• Practice random acts of kindness.  Be on the lookout for ways to do something nice for others.  Practice these acts of kindness for no other reason than helping others.  The reward is the knowledge that we have made a positive difference in someone’s life. 

• Get connected and stay connected.  Call up and old friend and invite him or her out for lunch or just coffee.  Sitting around all day feeling sorry for ourselves will only intensify the negative feelings with which we are struggling.   

Remember that springtime is just around the corner.  In the meantime, rise up, get going, get busy, and get happy. 

It’s going to be a great day!