The Scary Trifecta of Mental Health -- Anxiety, Depresson and Bipolar

            I’m a counselor, right?  So I figure it would be good to write something about anxiety, depression and bipolar disorder, a trifecta of mental health experiences you’ve probably heard about. 

Cease and desist complaining!

 Random Facts About Anxiety

The constant and continually changing worries of people with anxiety disorder are mostly about everyday matters; they can’t shake the feeling that something bad will happen and they will not be prepared. (missing an appointment, losing a job, having an accident)  Anxiety is the most common mental illness in the U.S. 

            Included in anxiety conditions are various phobias like social phobia, agoraphobia and OCD, or obsessive compulsive disorder.  And if you’ve ever had a panic attack, you know those symptoms of heart racing, numbness and  tingling in your extremities, short, gasping breaths can send you to the emergency room, thinking you’re having a heart attack!  That’s how scary anxiety can be. 

            As shown on the thermal images of the picture above, the brain’s chemistry is directly affected in anxiety, depression and bipolar disorder. 

Depression

Is more than just sadness.   People with depression may experience a lack of interest and pleasure in daily activities, significant weight loss or gain, insomnia or excessive sleeping, lack of energy, inability to concentrate, feelings of worthlessness or excessive guilt and recurrent thoughts of death or suicide.

            A recent study revealed that in general, 300 million people worldwide experience depression.  That’s 300l,000,000 – a lot!  About 50% have both anxiety and depression.

            As in anxiety, the brain’s chemistry is impacted by an overload of adrenaline creating cortisol, the stress hormone.  High levels of cortisol can wear down the brain’s ability to function properly, so you definitely want to stop that production as quickly as possible! 

            Fortunately, depression is treatable. A combination of therapy and antidepressant medication can help ensure recovery. (American Psychological Association). 

 Bipolar Disorder

A serious mental illness in which common emotions become intensely and often unpredictably magnified. Individuals with bipolar disorder can quickly swing from extremes of happiness, energy and clarity to sadness, fatigue and confusion. These shifts can be so devastating that individuals may choose suicide.

All people with bipolar disorder have manic episodes — abnormally elevated or irritable moods that last at least a week and impair functioning. But not all become depressed (WebMD)

            Although bipolar disorder is a disruptive, long-term condition, you can keep your moods in check by following a treatment plan. In most cases, bipolar disorder can be controlled with medications and psychological counseling (psychotherapy).

 What Can Be Done About These Three?

            If things are bad enough, you may need an antidepressant and/or anti-anxiety medication.  With bipolar disorder, you generally need to see a psychiatrist to see if you will benefit from a mood stabilizer as well. 

Some other helpful things you can do on your own:

·         Science agrees that food can be a powerful tool for people dealing with depression and anxiety.  The good and bad news:  Sugar throughout the day with ice cream and candy needs to be cut way down.  And, of course, as we have all heard (but might not heed) the messages of no grains, no dairy, more healthy fats, medium amounts of protein and most importantly, lots of vegetables.

·         Exercise is so beneficial that some people have overcome their symptoms by regular working out, running, or walking.  If you start feeling anxious, doing a few jumping jacks, or a quick walk around the office or home helps give that extra adrenaline a place to exit! 

·         Set healthy boundaries – I once had a client with an extreme case of anxiety and depression who began to speak up for herself, told her family and friends no most of the time so she could choose to say yes when she wanted. (See Yes! I Said No!)

·         Care enough to confront.  Many people avoid confrontation like the plague; as a result, they often stuff anger and resentment so deep it turns into depression.  I have a list of 10 guidelines to help you confront positively that you can receive by contacting me at barb@barbrarussell.com 

·         Practice gratitude.   I believe this is so crucial, it could have gone to the top of the list.  Most people automatically look for what’s wrong (a survival mechanism, after all), but that continual sweep of your environment or hearing what’s wrong repeatedly in the media (including social media), will definitely stress you out!  I recommend writing down 3 new things you are grateful for each day. 

I trust this information has been helpful; if I can provide additional information or answer any questions, I am happy to do so. 

Here’s to living well – Barbra Russell   

HOW DO YOU HANDLE "ONE OF THOSE DAYS?"

How Do You handle “One of those days?”

A three hour traffic jam

A mechanical problem on the plane

An obnoxious drunk

            What do these three have in common?  A common thought -- “oh no, it’s going to be one of those days!”

That’s the day I experienced and the thought I had a couple of days ago.  And the thought was becoming a fast-rushing train hurtling toward my peace of mind.  My day would be derailed if I didn’t gain control of that out-of-control thought. 

I’ll tell you what I did to get back on track, but first let me fill you in on the ingredients of that mess.

             It was one of those days…… Actually, it seemed like a few days.

The first problem – A three-hour traffic jam.  Jerry and I had been on a combination business/pleasure mini-vacation and were headed back to Phoenix when we saw cars lined up ahead of us.  There were no nearby exits; we were stuck.  We sat there, parking-lot style, for three hours. 

The next day we prepared to go home, ready to leave our problems behind.  But no.  We boarded the plane, taxied out to the runway when the pilot announced these dreaded words:  “Ladies and gentlemen, there’s a mechanical problem which requires us to return to the terminal for the mechanics to fix it.”

 We were stuck in the airplane for an additional hour which seemed like three.  It was already late at night, almost midnight, and I thought I’d try to rest a while.  But no.  An obnoxiously and obviously drunk lady behind us very loudly kept proclaiming we were all going to die! Even after we finally took off, she kept loudly cursing and laughing until I wanted to turn around and slap her! (In Christian love, of course)

I can assure you, I got no rest and exhausted, fell into bed after 1 AM 

The next morning at work it was tempting to wonder, “OK, what’s going to go wrong now?“

Well, I decided to change the direction of those thoughts because I know the enemy would love nothing more than for me to live in negativity, worry and defeat.  I think he’d love for all of us to live that way!

But I decided to stop that train and take charge of me.  I took a few minutes to read what God says about renewing our minds.  I took a few minutes to pray.  I took a few minutes to do my “shake and bake exercises and stretches” to change my thoughts, my energy, and my body. 

In just those few minutes. I began to feel calm and was able to focus on all the things I was grateful for in spite of those aggravating incidents.  We did not die.  We got home safely.  I changed my thoughts to joy and anticipation for the next adventure.  Because it is true that while we cannot always prevent what happens to us., we can change how we respond to it.  And sometimes, as in this case, we have to see how quickly we can rebound. 

Life isn’t about how fast you can run or how high you can climb….

It’s all about how well you can bounce! 

How do you handle life’s obstacles and irritants?  How fast and well can you bounce?  You probably have a different “formula” you follow to renew your mind, but contact me by commenting below if you would like more details about the steps I took. 

3 Things To Stop; 3 Things To Start To Be A Highly Effective Woman

3 Things To Stop; 3 Things To Start To Be A Highly Effective Woman

Outline:     

2 Corinthians 5:17 – Therefore, if anyone is in Christ, he is a new creation.  The old has gone; the new has come.

3 Things To Stop

 1.    Stop letting others dictate how YOU feel about YOU

2.   Stop looking for what’s wrong – even though we’re wired that way

3.   Stop being afraid – to face the past, to have a dream, to ask for what you want. 

3 Things to Start

1.    Start training others (yes, training – not teaching) how to treat you

2.   Start celebrating when you make a change – it affects the brain

3.   Start focusing on the 90% - The power of positive thinking

www.BarbraRussell.com

Healthy Boundaries Class

Yes, I Said No!
Setting Healthy Boundaries

Why We Need: Yes, I said No! Setting Healthy Boundaries:

In this class, participants will discover the answer to such questions as:

●       Have you experienced burnout or find it difficult to have time for both work and family?

●       Do you find it difficult to speak up for yourself?

●       Do you ever feel you have too much to do and not enough time to do it?

●       Is your life controlling you, instead of your being in charge of your own life?

All these concerns, and more, can be solved with proper boundaries to protect work/life balance and the challenges of an overloaded schedule or demands from family and friends. 

     “Setting Healthy Boundaries” is an eight-week class starting March 1 offered at the Potter’s House Church of Denver, 9495 E. Florida Avenue.  There is no charge for this class which will be held on Thursday evenings from 6:30-8:00 p.m. 

      Presented by Barbra Russell, Licensed Professional Counselor and author of the book, Yes! I Said No! – How To Set Healthy Boundaries and Increase Your Self Esteem, these classes will help you regain your passion, excitement and life balance. 

      Class participants will learn how to:

 ·        Say no without blowing up, wimping out or running away

·        Learn how to care for people without carrying them

·        Balance work and life in a healthy manner

     To more information, contact the counseling department at The Potter’s House at 303-369-8514

It's Ok For Things To Go Fantastic!

IT’S OK FOR THINGS TO GO FANTASTIC!

            You know it’s not good news when the doctor says he needs to talk to you, and you might want to have your family with you.  Michelle Rackley, our niece, called to give a tearful report of what had just transpired in her hospital room.   

Special moment with niece Zion

“You need to say your good-byes to your family and friends.  We’ve done all we can do.”

            “How long do I have, doctor?”

            “No more than two months.  I’m very sorry.”

            It was Easter, and this season which represents resurrection and new beginnings, instead looked like death and despair. 

            Unfortunately, it was all too understandable.  Michelle had struggled with medical issues for many years.  She had survived over 60 surgeries, lethal infections like the deadly MRSA virus, her body was crisscrossed with scar tissue like a patchwork quilt, and now there were blood clots scattered throughout her upper torso, inhibiting normal blood flow to her heart and preventing any corrective surgery.

It seemed even her strong will and unrelenting faith could go no further. 

Fortunately, when people like Michelle have gone as far as they can go, there are others who pick up the baton and continue running the race.  Prayer warriors, some who knew only her name and her critical condition, began to intercede in prayer on her behalf.  And, miraculous things began to happen.  Her body started healing.

I am pleased to tell you that nine months later, we celebrated Christmas with “Miracle Michelle,” enjoying the gourmet meals she prepared.  She’s an unashamed foodie and accomplished cook with a bucket list of places not yet seen and food not yet tried.

We watched as she put her foot in the Pacific Ocean for the first time and gleefully accompanied her to yummy foodie stops in California.  What a celebration! 

From Easter’s message, “Prepare to die” to a New Year’s promise of “It’s ok for things to go fantastic,” Michelle has a new theme for her life. 

If you find yourself in a hopeless situation, hear what she has to say about her experience, “I believe every prayer was an investment into me being whole!  I want people to know that God is still healing today.” 

In other words, IT’S OK FOR THINGS TO GO FANTASTIC! 

The one most powerful thing you can do for someone

Whether it's in a counseling setting, in your marriage, or if you're visiting with a friend, here's the one most powerful thing you can do for that person.  Check out this short video to find out:

https://www.facebook.com/barbra.e.russell/posts/10210790934112265

Brain Power!

For our brain, there's no difference between reality and imagination. Our brain reacts to every thought and cannot tell a fact from a fantasy. This is why people looking at the world through rose colored glasses feel happier, and this is why our body accepts a placebo as a real pharmaceutical product. 

The tree trunk speaks!

Just Say No! 

When it's even carved into tree trunks, you have to pay attention! Say no to the wrong things - the time grabbers, the people who leave you feeling sad and bad, or keep you dependent on them.

You'll then have the energy, passion and self confidence to say yes to risk, growth and things you love

Do you hang on to known misery rather than reach out for unknown happiness?

Do You Hang On To Known Misery Rather Than Reach Out For Unknown Happiness? 

                During July, I watched “The Sons of Liberty,” historical stories about a group of men fighting in the American Colonies for freedom.  It brought to life figures like John Adams, John Hancock, George Washington and Benjamin Franklin, those US founding fathers we usually see depicted as older, bewigged and solemn as they’re signing the Declaration of Independence.  

  This series, however, shows young, courageous and seemingly fearless men determined to break away from a far-away king’s rule, British corruption and “taxation without representation.”  They were called “The Sons of Liberty.”  

In the TV depiction Samuel Adams, cousin to the more well-known John Adams, is a hero who found his calling as colonial activist, motivating and inspiring others to rebel against the British.  While admiring his dashing acts of bravery, I was struck by this thought:  today, we might not be physically fighting for our freedom, but we often wage war in our minds.  We need freedom; we metaphorically cry: “give me liberty or give me death!”  We can relate to Samuel Adams and The Sons Of Liberty.

•          Like us, I imagine Samuel Adams often thought, “I can’t,” “why me?” or “this isn’t fair!” 
•         Samuel was unsuccessful as a businessman in colonial Boston.  Who among us hasn’t faced defeat in a business opportunity or lost a job?  At those times, we might mumble as perhaps Samuel did, “I tried it and it didn’t work.” 
•         Samuel experienced dissatisfaction with his life in general.  Perhaps, like us, he woke up one morning to discover he had turned into the wrong person. 
•         Samuel was driven by desperation – he was broke – when he took on the unpopular task of tax collector for the British.  Although it’s been almost 250 years since the Sons of Liberty spearheaded the cause for liberty, I think at one time or another we all find ourselves feeling desperate.  I know I have.  I remember times filled with hopelessness, anxiety and despair when I was ill and jobless or when I was facing a life without one of my legs.

However, something interesting happened as Samuel Adams reluctantly collected taxes; he began to see a clear pattern of British corruption that did not sit well with him!  That immense dissatisfaction and sense of outrage ultimately led to his playing a significant role in “The Boston Tea Party,” and “The American Revolution.” 

Almost 150 years later, Oswald Chambers penned words that Samuel Adams would undoubtedly have embraced and that we identify with today: “We lose interest and give up when we have no vision, no encouragement, and no improvement, but only experience our every-day life with its trivial tasks.”  Sometimes, like Samuel Adams, we just need a purpose.

In the war of our minds, we also experience times of overwhelming situations and wonder, “what on earth are you doing, God?”  We ask, “what possible good could come from such a horrible break-up, loss of a job, or devastating illness?”  If we’re honest, we get mad at God, upset with the world and are disappointed with ourselves for getting into such a mess. 

With the advantage of hindsight, we’ll later say things like, “Oh! That’s why I got so discouraged!”  Or, “Now I see what God had in mind; it was better for me to go through that situation.”   But usually, the first insight comes as we, like Samuel, start to dislike the way things are.  From that uncomfortable place, when we’ve had enough, we’re ready to do something different. 

That’s the beginning of the battle in our minds.  We long to step out of our comfort zone and react differently or try new things. But the part of our brain which seeks familiarity; which hangs on to known misery rather than seek unknown happiness, demands comfort, not challenge. 

      The first skirmish is the decisive one.  We struggle with how it’s always been, what we’ve always done and who we’ve always thought we were.  But when the pain of remaining the same becomes greater than the fear of change, we are ready to brawl. There may be more battles to face, more obstacles to conquer, but we’re on the way. 

And just as Samuel Adams and “The Sons of Liberty” brought freedom to our land, we can bring freedom to our minds. 

Adversity is Difficult but Good

I recently tweeted this:  "Adversity is difficult but good - it makes you develop muscles and resources you didn't know you had."

A reader commented:  "Yes.  My "muscles" are almost on bodybuilder level.  (smile) It's all working for my good though."

I thought that's an excellent way to look at this process -- because bodybuilders are tough, they're toned, they're usually preparing for a contest.  

We daily enter a contest we call life -- the more times we go through adversity and exclaim, "Whew!  Made it," we're usually a little wiser, a little tougher and more prepared for the next challenge in this experience we call life. 

Want to Live to be 100? Live in a House With Stairs!

  Want to live to be 100?  Live in a house with stairs!

As you can see, I’m standing on the stairs of our house.  Well, I love our home and I’ve come to love our stairs.  But it wasn’t always that way.  When we were looking for a house, we weren’t looking for a house with stairs.  We were looking for a rancher!  We were thinking, “Oh, as we get older, we want things to be flat, on one level.  We don’t want any problems, and we certainly don’t want stairs!”

But before we came to look at this house, our realtor said, “Do you know what people who live to be 100 have in common?  They all live in houses with stairs!”  Hah!  Smart realtor, huh?

But that made me stop and think about it.  I said to myself: “Hey!  Let me look at this a little differently!  You know, I could maybe run up and down these stairs, or at least walk up them!  And if that keeps me in shape, I could go for living to be 100!”

And that’s when it hit me—that’s how we are in life.  We want no obstacles, no problems.  We want smooth sailing, we want ranchers!  But that’s not the way God made us to live, as evidenced by the fact that I bet not one of you has escaped having problems in your life!

Rather, when He made us, he designed us to grow, to become better today than we were yesterday.  The bad news, if you want to look at it that way, is this simple fact:  we need difficulties to overcome, we need fears to face and we need to figure out obstacles.  Because, as Romans 5:3-4 says:  “…..tribulation produces perseverance, and perseverance, character, and character, hope.”

I think the writer was basically saying, “yes, you’ll have problems, but it’s going to create some good things in you!”   So, from that point of view, it’s really good news, even though most of us don’t “consider it all joy when we face trials,” as James wrote.

However, as we tackle those difficulties, and we don’t give up in spite of being afraid or discouraged, little by little, we learn and we grow.  As a result, our faith and confidence grows.

Every time we learn something, every time we’ve grown a bit, we become more of who God has designed us to be.  And remember, we’re the ones who win when we become the person we’re designed to be!

So I encourage you today—don’t be afraid to take that opportunity just because it has challenges.  Don’t be afraid of the obstacles in your life; just look at them in a different way.  Say to yourself, “these are the stairs that are going to keep me going, that are going to help me in many ways.”

And hey!  Let’s live to be 100--We just have to look at stairs a different way!

“What Did You Mean By That?”

couple design over white background vector illustration

“What did you mean by that?”  Bob’s question took Susan totally by surprise because he had never asked her that before.  But his tone was so respectful, with a genuine “I- really- want- to know” attitude that she quickly recovered and they began to discuss an earlier conversation.  As they talked, both realized he had misunderstood her meaning and intention.

It was a good thing he asked the question.

After a few minutes’ discussion, the confusion was resolved.  They both exclaimed, almost at the same time: “Hey!  This is way different from what we’ve done before! ”

That prompted Susan to inquire, “How did you think to ask me that, Bob?  It was so helpful.”

“I decided I’d do things in a healthy way, too” he answered, referring to her new-found skills discovered through counseling.  They discussed what they previously did when there was such miscommunication between them.  They’d either fight, or go to their respective “corners” and not talk at all for days, both reeling from hurt feelings and misperceived motives.

This interaction between them inspired Bob to try that phrase at work as well.  It wasn’t long before he had an opportunity to ask a co-worker, “What did you mean by that?”  They found a solution by first discussing the issue with his co-worker, then the supervisor.

Once again, a potentially ugly or explosive situation was resolved.  Bob just shook his head as he reflected on how things often happened at work.  Guys wound up leaving their jobs or remaining miserably unhappy and feeling trapped, all for the lack of using six words.  “What did you mean by that?”

I recently heard a respected speaker utter this well-known phrase:    [bctt tweet=" “I wouldn’t be divorced today had I known then what I know now.” " username="@BarbERuss"]

One of the things he said is that he, like Bob, needed to let his wife know when he was unhappy.  In that first marriage it seemed other things he tried never worked.  So, one day in hopeless despair, he left.  He had come to a lot of conclusions about the futility of things changing and didn’t know at that time how to even bring up the subject.

All too often, guys feel they must just “suck it up” when they are displeased with what’s going on, whether at home or at work.  They’re fearful of the confrontation that will likely follow.  And just as often, wives or bosses don’t make it safe to say anything when they look for what’s wrong and criticize more than they compliment.

We have a long history in the West of the strong, silent man.   For many years, guys have absorbed this mantra:  “Real men don’t eat quiche, they don’t ask for directions, and they certainly don’t ask for help!”

daniel boone

Daniel Boone declared, “I was never lost but I was powerfully bewildered once for three days.” As goes the Pioneering Western man, so goes the Modern man!"

So what are men and women to do?  I, of course, always suggest counseling to couples but often men don’t like that idea.  It doesn’t fit into the creed that “Real men don’t eat quiche, they don’t ask for directions, and they certainly don’t ask for help!”  One very creative approach is this web site:  http://mantherapy.org/ which talks about therapy done “the manly way.”  I laughed when I checked it out.  It’s definitely done with humor. Click on the link to see what you think.  Men do things a different way!

Bottom line: "Ask the question – “What did you mean by that?” It could save your marriage; it could save your job"

And gals, if you want a better relationship with your man, here's some things to think about. We women have a tendency to look for what’s wrong and we’re not usually hesitant to bring that up.  Plus, we also like to talk and talk!  So, sometimes we’ll take an opposite point of view with men just to keep a conversation going.  But that can quickly backfire when he feels disrespected and judged.

A common complaint I hear from married men is this:  “No matter how hard I try, I can never do anything right.”  If he helps with the dishes, she informs him they’re not put in the dishwasher correctly.  When he offers to do the laundry, she instructs him to divide the clothes differently.  Usually, she means to help, but he perceives those “orders” as critical complaints.  And perception is reality.  That’s why I say:  

"Compliment more than you complain!"   

and

"Appreciate more than you argue!"

When you make it safe for him, he won’t be afraid to ask:  “What did you mean by that?” 

Thank you for reading.  If you enjoyed this article, please subscribe, comment or follow me on Facebook.  Or follow me on Twitterhttps://twitter.com/BarbERuss

What Samuel and I learned from A Horse

    What 10-year old boy wouldn’t love to have a horse, or at least ride one?  Even in this day of video games and action figure heroes, most 10-year old children are mesmerized by dreams of riding a mighty steed! Young Samuel was no exception.  He imagined himself riding like the wind, one with the horse, like Kelly Reno’s character Alec in the movie “The Black Stallion.”

The major problem with that scenario?  He didn’t have a horse.

What he did have were some pretty troublesome issues.  Samuel had ADHD, many behavioral problems and was often the identified trouble-maker in school.  In spite of medication and regular visits to the school counselor, Samuel never seemed to improve. Equine therapy was recommended, probably seen as a last-resort effort to the adults around him, but to Samuel it meant he could be with a horse!

After hearing about Samuel, I was eager to learn more about Equine Therapy.  Here are some fascinating facts:

To protect themselves from predators, horses stay in herds and are very sensitive to their surroundings.  These enormous animals quickly pick up on a human’s emotions, so when Samuel first marched through the horse barn, with his racing thoughts, feelings and behaviors, you can imagine the jittery turmoil that created!

Despite his eagerness and impulsive wish to jump right on one of the massive animals, Samuel had some things to learn.  His first assignment was to stay outside the corral and observe.  He was to notice how the horses acted.  He was surprised to see some very human-like behavior.  He observed one who was clearly the leader and some horses seemed to protect others in the herd.

Next, before he could ever go inside the corral, Samuel was told he had to become very calm, so as not to spook the horses.  And, he was taught to calm himself by taking some deep breaths.  While most people can learn to become quiet and still after a few repetitions of breathing deeply through the nose and letting the breath out slowly through the mouth, it took Samuel about 15 sets to become relaxed.

Already, he had acquired a couple of skills which will help him navigate life with its stresses;

• He learned to wait and first observe situations and
• He learned how to calm himself.

Next up – matching a horse and client.  In Equine Assisted Therapy, the client does not choose the horse--the horse chooses the client.  This selection process comes after the client—Samuel in this case, calms himself then sits down with his back to the horses.  Frankly, that sounds scary to me, an adult!  I couldn’t begin to imagine what a hyper little kid might feel.  You are making yourself totally vulnerable to an animal that weighs over 1,000 pounds!  That process, however, produces a third skill:

• Learning to Trust

Out in the meadow, a now-curious horse slowly ambles over.  And something beautiful happens.  It will gently nudge or snuffle the seated person in a process Equine Therapists call “joining.”  When the horse chooses the client, they connect and are “joined.”  Now additional work can begin with the two of them.

There are other competencies developed as the boy cared for the horse, such as building confidence and self esteem and over a period of six months, Samuel began to change.  He grew, matured and progressed so well that the big day came:  Samuel’s dream came true.  He became One With The Horse, and he rode like the wind!   Along the way he also began performing well at school and home because he was using all the skills he had learned with his own special horse.

Most of us won’t likely participate in Equine Therapy, but we can still benefit from Samuel’s experience.

• While there are times we might need to act quickly, most of the time we will profit by Learning to wait and first observe situations.
• Likewise, there are many times we need to calm ourselves. Most of the things we get so perturbed about turn out not nearly as catastrophic as we imagine!  Take a deep breath for 15 times in a row and see if you don’t think a bit more clearly!  Make a plan, take a walk or do whatever helps you calm down. 
• Lastly, when I think of learning to trust, I contemplate learning to trust God. Often, that’s the hardest job.  We figuratively sit ourselves down in a meadow, make ourselves vulnerable and wait.  We’re not in control of how long it takes and often wonder whether He’ll come.

The good news is God has already chosen us; often He’s just waiting for us to wait, calm down and choose to trust! 

Even after an absence, Samuel’s horse remembered him.  God is the same way – He’ll always remember us and has promised to help when we ask, give us strength when we’re weary and make a way where there seems to be no way!

Samuel experienced a dream come true – he became One With The Horse.  What an awesome encounter we can have with God as we become One With Him. 

We Have Met The Enemy and He is Us!

We Have Met The Enemy, and He Is Us! “If you’re going to be successful, you have to have thick skin! You know, that ability to withstand criticism and hurtful comments about who you are and what you do.”

That statement is from a blog I recently wrote called “Grow thick, armor-plated skin.” And I discussed ways to deal with the barbs, criticisms and judgments directed toward us from others.

However, I realized there’s another, perhaps even more important, truth related to growing thick, armor-plated skin. We need to protect us from us! Or, as the cartoon strip “Pogo” declared in 1970: “We Have Met the Enemy and He Is Us.”

We can be our own worst critics, thinking and often saying things like:

• “I’m not smart enough, pretty enough, fit enough, talented enough, etc. Basically, “I’m not good enough.”
• “It’s not going to happen for me, no use in trying.”

Examples of this type of thinking go all the way back to Biblical times. Moses was chosen by God for a special task—to lead the Israelites out of Egypt. And one of his first tasks was to confront Pharaoh. But Moses said, “since I speak with faltering lips, why would Pharaoh listen to me?....O Lord, I have never been eloquent, neither in the past nor since you have spoken to your servant. I am slow of speech and tongue.”  Basically, he was saying: “God I can’t do that. I don’t have what it takes.”

But Moses had a job to do and God wasn’t going to let him talk himself out of his assignment – he needed to speak up and lead the Israelites to the Promised Land!

We, like Moses, have something to do here on earth, a purpose for our lives. And we must not let those inner voices, fears or doubts stop us!

Lisa, a young lady in one of our counseling training classes, declared she was very shy and privately let me know that she could not speak up in class. She kept saying she had stage fright, she wasn’t good with people, etc. (She probably identified with Moses!) While I respected her wishes and did not call on her, it was interesting to see what began to happen. She came to every class, sat quietly and absorbed every word.

Gradually you could see her becoming more comfortable and then one day it happened! She raised her hand and made a comment!

From that day forward, she began to come out of her shell like a butterfly emerging from a cocoon. She responded to the class challenge to “step out of your comfort zone” and today, she is teaching in a foreign country, a confident, well-spoken ambassador for God and the US. She has developed thick, armor-plated skin for herself!

Let me share some of the principles Lisa learned in class:

• Stop Comparing Yourself With Others

Albert Einstein stated: “Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.”

Steve Furtick, Christian author, puts it this way: “The reason we struggle with insecurity is because we compare our behind-the-scenes with everyone else’s highlight reel.”

When you compare yourself with others, you are indeed acting as your own worst enemy.

Instead, celebrate you and your unique assets, abilities, strengths and gifts. Write down five of them right now to get started! You can also study what God says about you in the Bible. I have a list of 38 scriptures declaring who you are. If you’d like a copy, send me a note.

• Think and speak differently

Here are three declarations I make each morning:

“This is the day the Lord has made; I will rejoice and be glad in it!”

“I feel happy; I feel healthy; I feel terrific!”

“Every day in every way I’m getting better and better!”

• Declare your progress, not your limitations

“When I read or hear something new that will help me, I write it down and practice it as soon as I can.”

“I’m developing networks in my field.”

“Maybe it didn’t work this time, but I’m going to keep trying.”

“God, I’m going to do the best job I can do, then leave the rest to you.”

When you (1) stop comparing yourself with others, (2) think and speak differently and (3) declare your progress, not your limitations, you will certainly develop thick, armor-plated skin for yourself.  As you do, it will change how you deal with adversity, set-backs and discouragement.  Instead of being “your own worst enemy” and feeling hopeless, helpless or worthless, you start becoming “your own best cheerleader!”

            Decide today that even if long ago someone made you feel “not good enough,” you are determined to meet the enemy and defeat him.  If Moses and Lisa can do it, so can you!!

Turn The Ship Around! Part II - Invest In Yourself

“Turn The Ship Around”

If you looked in the dictionary under “angry man,” you would likely see a picture of the man in my office who sat across from me. His body was uptight, he wore an intense frown and with clipped words began to list all the reasons he was entitled to be angry.   “I have never been appreciated,” he announced. “I’m the one who’s always being blamed for things not my fault.” As he continued to catalog all the wrongs in his life, it was clear this man believes the world is against him and to say he has a negative mind-set is an understatement!

As he told his story of a troubled childhood, failed relationships and difficulties keeping a job, I could quickly see the impact of all that negativity on his life! As a counselor, I knew he needed to feel a little bit of hope! Therefore, before we started probing into the reasons for all that anger, I acknowledged he must feel like he’s all alone on a ship in the middle of a storm. However, I went on, “Even in the midst of a storm, you can turn the ship around!”

He quickly and loudly declared he wasn’t just in a storm; he was in the middle of a tsunami! And, he wasn’t so sure about his being able to turn anything around. He, like so many people, felt certain his circumstances needed to change; that others should treat him differently, etc. That belief, of course, left him feeling helpless and out of control. No wonder he was so angry!

I then shared some good news with him:

Many years ago, the philosopher James Allen penned these words: “Order your thoughts and you will order your life. Pour the oil of tranquility upon the turbulent waters of the passions and prejudices, and the tempests of misfortune will be powerless to wreck the ship of your soul.” In other words, this man’s life can be transformed by the renewing of his mind - Romans 12.

“Angry man” will surely benefit as well from the teaching found in Philippians 4:8: “…think on things which are true, noble, just, pure, lovely, of good report. If there is any virtue and if there is anything praiseworthy, meditate on these things.”

I was also able to inform him that medical science is now offering proof of these Biblical truths. Indeed, as Proverbs declares: “As a man thinketh, so is he.” As we think, we change the physical nature of our brain. Dr. Caroline Leaf talks about this process: “As you think, you choose and you cause genetic expression to happen in your brain. This means you make proteins, and these proteins form your thoughts. Thoughts are real, physical things that occupy mental real estate.”

Because I know the importance of these scriptural and medical truths, I asked him to think of two or three things he might be grateful for, even now.  As you might imagine, however, he struggled to come up with even one! His thoughts had for so long been ones of depression and disappointment, it was clear that changing their direction would be like turning a big ship around in the middle of the ocean!

While most people won’t likely sink to the level of despair as “angry man,” it is the rare person indeed who hasn’t struggled to follow the scriptural principle to renew your mind and think on things which are true, noble, just, pure, lovely, of good report….If there is anything praiseworthy, think on these things.

Have you ever thought of turning off the TV as an empowering action for your mind? A way to “renew your mind?” In this age of constant broadcasts as close as your phone, rest assured you will most often hear what’s wrong with the world. It’s difficult to trust God for your healing when you’re regularly instructed to buy the latest pharmaceutical miracle medication because otherwise you will surely be struck with some horrific disease! There is certainly a place for modern medicine and medication, thank God! I’m just saying we can set ourselves up for all sorts of problems when we primarily hear about all the brokenness in the world and we neglect the renewing of our minds.  

When, however, we regularly invest in our minds, there are wonderful benefits! One excellent way to renew your mind is to practice gratitude. Psalms 118:24 instructs us to declare: “This is the day the Lord has made; I will rejoice and be glad in it!” Interestingly, as soon as you start to feel grateful for what you already have, more good things will come your way. That’s because our mindset begins to change. As we practice gratefulness, we train our brains to move in positive directions. And good things are found in positive directions!

Similar to the advantages experienced by breathing deeply for your body’s benefit, let’s look at the medical benefits of gratitude for your mind’s benefit.

• Being grateful 15 minutes a day raises antibodies.
• Grateful people are less vulnerable to clinical depression
• Expressing appreciation instead of anger, frustration or worry improves blood and heart rate.

One woman expressed those benefits this way: “I began to put into practice the

idea of saying that this would be a good day the minute I woke up. And I can positively say that I have not had a bad or upsetting day since then. The amazing thing is that my days actually haven’t been any smoother or anymore free from petty annoyances than they were, but they just don’t seem to have the power to upset me anymore. Then every night I list all the things for which I am grateful, little things that happened during the day which added to my happiness. I know that this habit has geared my mind to pick out the nice things and forget the unpleasant ones. The fact that for six weeks I’ve not had a single bad day is really marvelous to me!”

I think she learned to turn the ship around! You can too! I challenge you to declare in the morning, “This is the day the Lord has made; I will rejoice and be glad in it!” Then, at the end of the day, think of at least three good things that happened that day. You will start to feel the difference, see the difference and you will find your mind on a different course – you’ve turned the ship around!

Try Something New To Take Care of You

"To Be Successful, You Must Invest In Yourself."   You've probably heard that before, but what does it really mean?   If you're going to accomplish all you were meant to do, enjoy a sense of purpose and "be all you can be," you must Invest In Yourself.  And your first investment should be taking care of your body.

Try Something New To Take Care Of You 

You don't have to look far to find diet plans, pills and supplements which promise to make your body better than ever!  And, every January you will find gyms and health clubs filled to capacity with determined overweight and out-of-shape new members!  Unfortunately, however, by May or June the crowds diminish and those New Year's Resolutions to have thinner, stronger, more flexible bodies are displaced by the busyness of every-day life.

Consistency Is The Key To Change

I have found the real key to making lasting change, whether that's taking care of your body, your mind, your finances, your career, or your relationships, is consistency.  And if you're going to be consistent, you need motivation but you also need to be realistic!  Just ask those January goal-setting, purpose-driven men and women who don't make it to December!

 Two Minutes A Day

Here's an example of something you can do for your body that requires only two minutes but reaps much more in benefits:  Deep Breathing.

Take two minutes every morning to breathe deeply, all the way down to your abdomen.   Fill your lungs with clean air, hold it, then exhale out completely.  Repeat.  After just a couple of minutes, you will feel a difference.  In addition, medical research has shown some proven benefits of regular deep breathing:

• Releases toxins in your body
• Releases tension
• Relaxes mind/body and brings clarity
• Oxygenation of the brain reduces excessive anxiety
• Relieves pain
• Strengthens immune system
• Improves posture
• Strengthens the lungs and makes the heart stronger
• Helps with weight control

Wow!  Do you see how a two-minute investment such as deep breathing pays huge returns?  Instead of sleeping late, rushing to get ready and and then rushing off to work, try something new to take care of you.  Tell yourself, "This will only take two minutes.  I can spare two minutes!"   Then take some deep breaths and think about all the benefits you are giving your body.

After you've consistently practiced deep breathing for a few weeks, you will start to feel and see the difference.  Not only will your body thank you; your self-confidence will grow.  When you've exercised such self-discipline, pat yourself on the back (literally and/or figuratively) and feel proud of yourself!

As you do, you'll activate some new brain-wave patterns.  Because when you link an event (breathing deeply) with a strong emotion (feeling proud of yourself and dancing around the room in joy) those two get linked in your brain.  The positive association creates a desire to repeat that good experience.  (Think Pavlov's dogs!)  Fairly quickly, what you had to force yourself to accomplish through discipline will become almost automatic.

Try Something New To Take Care of You -- it's just two minutes! And with those two minutes, you've started  --- a pathway to success!

Think Small!

 Think Small           

Let me give you two words which are the key to success -- THINK SMALL! I can just hear many of you now as you exclaim – Wait a minute! I thought we were supposed to think big and have bigger-than-life dreams and a gigantic vision! If you’ve read any of the ever-popular “how to succeed” books or heard many motivational speakers, that is, in fact, the message you will most often hear – Think Big!

Now, I must admit I believe there are really four words which lead to success – Dream Big; Think Small. You must indeed have a dream which requires you to stretch, grow and get out of your comfort zone.

I once heard a wonderful statement: “The greatest achievement was at first and for a time a dream…dreams are the seedlings of realities.” So yes, you must first spend some time visualizing, desiring and prayerfully asking for your dream to come true!

However, many people can get overwhelmed at the magnitude of a big dream. Let’s say you want to start your own business. That’s awesome! And it’s also a Big Dream. You can quickly become stuck in all the thoughts, doubts and questions which come rushing to your mind. “Do I have enough money?” “Will people actually buy what I’m selling?” “How will I plan and market?”

Often, the interns I supervise want to open a counseling practice after graduating with their Master’s Degree in Counseling. As soon as they’ve stated their goal, it seems they encounter such seemingly huge questions and obstacles very quickly.   From there, procrastinating quickly becomes very appealing! And before you know it, that dream has taken a back seat to daily living and finding a job just to make money.

So, I advise them to do what I’m encouraging you to look at here; think small - start with an action to be taken today or this week.

A good way to remember the steps involved in thinking small is to look at the acronym SPAM. Yes, looking at that can of potted meat can help you get started. Here’s what the letters stand for:

                                                                                      S = Small and Specific                 

                                                                                  P = Practical

                                                                                  A = Achievable

                                                                                  M = Measurable

A counseling intern with the goal to start a counseling business can use this in the following way:

S = Small & Specific:   This week, I will talk to a therapist who’s already established a counseling practice.

P = Practical questions to answer include the well-known journalism questions: who, what, where, when, how?

•  Who? Identify the counselor
•  What? Set up an appointment to interview that person.
•  Where? Will you take them to lunch? Or you could meet for coffee or come to the established counselor’s office.
•  When? Determine the best time to meet, as well as the amount of time he or she has available.
•   How? Write down questions you wish to have answered – come prepared!

A = Achievable = Knowing yourself as you do, is this goal achievable? If you have something else going on this week, it’s not – and you will need to come up with an alternative.

M = Measurable = At this time, you’ve moved beyond the “thinking” stage, and your action steps need to be measurable. You might want to enlist the help of someone to keep you accountable.

From that first week of action, the intern can set up the next goal to be achieved, step by step. The journey of a thousand steps just started, and the dream of becoming a practicing therapist is beginning to unfold!

No matter what you want to achieve, remember this:

Dream Big; Think Small and SPAM goals are a good way to get started!

What do you do when you don't know what to do? Steps 3-5

WHAT DO YOU DO WHEN YOU DON’T KNOW WHAT TO DO?

 Step 3: Take A Risk

When the future is unknown, stepping out in faith can be a scary thing. (It was for me!) Even if you’ve identified gifts and applied what you know, you still have to face many unknowns! But stepping out of your comfort zone to try something new can lead to rewarding results!

“Susan” started working out at the gym as a way to deal with anxiety and stress. However, because of her anxiety, she was very uncomfortable around other people, and going to a gym was definitely stepping out of her comfort zone! However, she not only found it helped manage her worries, but stated she took to it “like a fish to water.” She also quickly discovered that when she focused on exercising, she didn’t think about her social phobia. She faced her fear, which led to her running a marathon, losing over 100# and ultimately teaching a class at that gym. Susan took a risk – and she was ecstatic that she did!

Step 4: Sometimes You’re Right; Sometimes You’re Not.

In life, when you take a chance, you might fail. Or you might quickly succeed. More than likely though, you, like most successful people, will experience some set-backs before you’re where you want to be. What do Henry Ford, Bill Gates and Walt Disney have in common? They failed many times before they succeeded!

It’s true there are no guarantees, but “nothing ventured, nothing gained,” as the old saying goes. Why, then, is “venturing” often so difficult?

Some people can’t stand the thought of being wrong and just get frozen with fear. Their imagination begins to work over-time and they foresee all sorts of dire consequences if they step out into the unknown.

To overcome such anxiety, it helps to think through the “worst-case scenario.” You ask yourself, “If the worst happened, what would I do? How would I react?” In Susan’s case, she came up with a back-up plan. “If I get to the gym and feel so anxious I can’t stay, I’ll go home.” Having a back-up plan gave her the confidence to keep going to the gym. And guess what? Susan never had to use her back-up plan!

Step 5: Find Your Way Step By Step

An exciting thing happens when you begin to see what God had planned for you all along!

Two years before moving to Denver, my husband and I began to feel change was in the air. My husband began to paint and prepare our house to sell, and I checked into joining a speaker’s bureau, as I was ready to branch out from my private counseling practice in Pueblo, and start giving workshops and seminars. We mentioned to our in-laws in Denver what we were feeling.

A few months later, my brother in law asked if I wanted to come to Denver to establish a counseling ministry at a church there. He told us, “If you hadn’t mentioned a possible move, I would never have asked you, as I thought you guys were firmly established in Pueblo.” We began to see that surely our steps were ordered by God, as small steps led to others!

And for me - this was something different – a risk, for sure! But I decided to take the challenge and I’m so glad I did!

As we look back now, we saw God’s hand moving us to Denver, step by step. We couldn’t see the end result, but God had a plan.

So what do you do when you don’t know what to do?

Let’s review the steps covered in these three blog postings:

• Ask God to direct you
• Start to use what you’ve been given (your gifts, talents and abilities. See Blog #1 to figure out how to discover your gifts)
• Go with what you know – See Blog #2 to review personality traits
• Take a Risk – Stepping out of your comfort zone can be scary but rewarding

When you don’t know what to do, you can start by following the guidelines in this series of blogs. In a year from now, you’ll be able to look back and say, “look how far I’ve come!”

What Do you Do? Go With What You Know - Step 2

What Do You Do When You Don’t Know What To Do?

Step 2 – Go With What You Know

             What things do you know about yourself? Are you an extrovert or an introvert? Do you have a dominant personality and step right up to take charge? You might consider yourself an influential, inspiring person who can sell ice to Eskimos, as the saying goes! Perhaps your strength is being a team player or maybe you’re excellent with details!

Such personality traits can be discovered by a strengths assessment inventory, like the DISC. I enjoy using the DISC because it’s easy to associate the four major attributes of someone’s personality to the letters.

        D = Dominant, direct – these are “big picture” people

        I = Influence, inspiration – the “fun lovers” who love people

        S = Stability, security – they will listen and provide safety

        C = Conscientious, careful – great with details

        While there’s a lot involved in the thorough discovery of your particular make-up, here’s a couple of examples and general observations to help you go with what you know about you:

Since I know my two dominant DISC personality traits are “I” and “D,” I’ve learned that when I need to work with figures or get a research project done, I have to consciously make lists, set deadlines, or – my favorite choice – get someone who has an “S” or “C” personality to help me out!!

My husband is an “S” -“C” combination – of course! Haven’t you heard that opposites attract? We laughingly refer to his “S” characteristic as “The Saint”  because he can get along with almost anyone! And guess who handles the money in our household? My husband, of course! That’s one of his strong points.

        Knowing your primary personality strengths and weaknesses is key to really knowing you.  

         In addition, recognizing whether you’re an extrovert or an introvert can help when you’re trying to choose the right path.

An extroverted person is energized by being around a lot of people, noise and activity.   And, introverts recharge their batteries by spending time alone or taking a nap.

Think of times when you’ve used your strengths. Do you have a knack for working with kids? When you hang out with them, does a crowd gather? Perhaps you are a great listener and people just seem to tell you things they’ve never told another soul.   Is there a counselor inside you just waiting to be released?  Often, people realize they already know about addictions because of their own family dynamics.

And sometimes you’ll learn things through “the school of hard knocks.”  Have you ever said, “Well, that’s a mistake I’ll never make again!” You’ve learned something through that experience that adds to what you know and who you’ve become.

        What do you do when you don’t know what to do?

1.   Start with what you’ve been given (see previous blog)
2.   Go with what you know

Join me next time as I discuss step 3:

3. Take a risk

What Do You Do When You Don't Know What To Do?

What Do You Do When You Don’t Know What To Do?

Have you ever felt stuck? Perhaps you don’t like your job and your job doesn’t like you! Maybe you have a dream or goal but don’t know the next step to take. And you’ve prayed for direction, but no answer appears. I think we’ve all been in such predicaments at some time or other—I know I have! It’s frustrating to say the least, and can really shake your faith at times. Let me share some of the experiences and guidelines I’ve found to be helpful:

1. Start With What You’ve Been Given –

I’ve always been a gal who talked a lot – but I never thought that was a gift! When people said, “You have a way with words,” I didn’t think that was anything special. However, that “way with words” provided an answer at a time when I asked: “What Do I Do now?”

As it turns out, God’s reply was to show me He has given me an ability, a talent, a gift –--- of talking! Go figure!

I started using that “way with words” when I began teaching my clients skills and techniques in the counseling office. The more I did this, the more my clients reported it was helpful. And the more I enjoyed it as well! I started with what I’d been given. Then I decided to put on a workshop. I didn’t know if anyone would show up or what might happen, but (gulp, gulp) I took a deep breath and scheduled one!

That first seminar demonstrated to me I could use my ability to connect with people publicly as well as in the privacy of the counseling office. They showed up!  They said it was helpful!  Yea!  I used what I'd been given!  Using that gift has led to speaking engagements, writing opportunities and leadership roles.

What gifts have you been given? What gifts are still unknown to you? Discovering and using those talents is one of the things that will help you succeed!

If you haven’t yet discovered your gifts or talents, ask people around you what they think you do well, then make a list of those things. Next, make a list of things you enjoy doing. Between those two inventories you’ll start to see the abilities God has given you!

Join me next time as I discuss step 2 -- Go With What You Know