Tuesday, January 6, 2015
Monday, January 5, 2015
Coping with suicidal thoughts
The following suggestions can help get you through until you feel ready to talk to someone:
There is ALWAYS another solution, even if you can’t see it right now. Many kids who have attempted suicide (and survived) say that they did it because they mistakenly felt there was no other solution to a problem they were experiencing. At the time, they could not see another way out, but in truth, they didn’t really want to die. Remember that no matter how horribly you feel, these emotions will pass.
Having thoughts of hurting yourself or others does not make you a bad person. Depression can make you think and feel things that are out of character. No one should judge you or condemn you for these feelings if you are brave enough to talk about them.
If your feelings are uncontrollable, tell yourself to wait 24 hours before you take any action. This can give you time to really think things through and give yourself some distance from the strong emotions that are plaguing you. During this 24-hour period, try to talk to someone—anyone—as long as they are not another suicidal or depressed person. Call a hotline or talk to a friend. What do you have to lose?
If you’re afraid you can’t control yourself, make sure you are never alone. Even if you can’t verbalize your feelings, just stay in public places, hang out with friends or family members, or go to a movie—anything to keep from being by yourself and in danger.
What you can do to feel better: Tips for depressed teens
Depression is not your fault, and you didn’t do anything to cause it. However, you do have some control over feeling better. Staying connected to friends and family, making healthy lifestyle decisions, and keeping stress under control can all have a hugely positive impact on your mood.
In the meantime, you might need therapy or medication to help you while you sort out your feelings. Look into your treatment options with your parents. If medication is being considered, do your research before making a decision, as some antidepressants used for adults can actually make teens feel worse.
Try not to isolate yourself
When you’re depressed, you may not feel like seeing anybody or doing anything. Just getting out of bed in the morning can be difficult, but isolating yourself only makes depression worse. Make it a point to stay social, even if that’s the last thing you want to do. As you get out into the world, you may find yourself feeling better.
Spend time with friends, especially those who are active, upbeat, and make you feel good about yourself. Avoid hanging out with those who abuse drugs or alcohol, get you into trouble, or who make you feel insecure. It’s also a good idea to limit the time you spend playing video games or surfing online.
Keep your body healthy
Making healthy lifestyle choices can do wonders for your mood. Things like diet and exercise have been shown to help depression. Ever heard of a "runners high"? Exercising releases a rush of endorphins, which makes you feel instantly happier. You actually get a rush of endorphins from exercising, which makes you feel instantly happier. Physical activity can be as effective as medications or therapy for depression, so get involved in sports, ride your bike, or take a dance class. Any activity helps! Even a short walk can be beneficial.
As for food, an improper diet can make you feel sluggish and tired, which worsens depression symptoms. Your body needs vitamins and minerals such as iron and B-vitamins. Make sure you’re feeding your mind with plenty of fruits, vegetables, and whole grains. Talk to your parents, doctor or school nurse about how to ensure your diet is adequately nutritious.
Avoid alcohol and drugs
You may be tempted to drink or use drugs in an effort to escape from your feelings and get a "mood boost," even if just for a short time. However, substance use can not only make depression worse, but can cause you to become depressed in the first place. Alcohol and drug use can also increase suicidal feelings. In short, drinking and taking drugs will make you feel worse—not better—in the long run.
If you’re addicted to alcohol or drugs, seek help. You will need special treatment for your substance problem on top of whatever treatment you’re receiving for your depression.
Ask for help if you’re stressed
Stress and worry can take a big toll, even leading to depression. Talk to a teacher or school counselor if exams or classes seem overwhelming. Likewise, if you have a health concern you feel you can’t talk to your parents about—such as a pregnancy scare or drug problem—seek medical attention at a clinic or see a doctor. A health professional can help you approach your parents (if that is required) and guide you toward appropriate treatment.
If you’re dealing with relationship, friendship, or family problems, talk to an adult you trust. Your school may have a counselor you can go to for help, or you may want to ask your parents to make an appointment for you to see a therapist.
Helping a depressed friend
Depressed teens typically rely on their friends more than their parents or other adults in their lives, so you may find yourself in the position of being the first—or only—person that they talk to about their feelings. While this might seem like a huge responsibility, there are many things you can do to help.
Get your friend to talk to you. Starting a conversation about depression can be daunting, but you can say something simple: "You seem like you are really down, and not yourself. I really want to help you. Is there anything I can do?"
Know that your friend doesn’t expect you to have the answers. Your friend probably just needs someone to listen and be supportive. By listening and responding in a non-judgmental and reassuring manner, you are helping in a major way.
Encourage your friend to get help. Urge your depressed friend to talk to a parent, teacher, or counselor. It might be scary for your friend to admit to an authority figure that there is a problem. Having you there might help, so offer to go along for support.
Stick with your friend through the hard times. Depression can make people do and say things that are hurtful or strange. But your friend is going through a very difficult time, so try not to take it personally. Once your friend gets help, he or she will go back to being the person you know and love. In the meantime, make sure you have other friends or family taking care of you. Your feelings are important and need to be respected, too.
Speak up if your friend is suicidal. If your friend is joking or talking about suicide, giving possessions away, or saying goodbye, tell a trusted adult immediately. Your only responsibility at this point is to get your friend help, and get it fast. Even if you promised not to tell, your friend needs your help. It’s better to have a friend who is temporarily angry at you than one who is no longer alive.
Try not to isolate yourself
When you’re depressed, you may not feel like seeing anybody or doing anything. Just getting out of bed in the morning can be difficult, but isolating yourself only makes depression worse. Make it a point to stay social, even if that’s the last thing you want to do. As you get out into the world, you may find yourself feeling better.
Spend time with friends, especially those who are active, upbeat, and make you feel good about yourself. Avoid hanging out with those who abuse drugs or alcohol, get you into trouble, or who make you feel insecure. It’s also a good idea to limit the time you spend playing video games or surfing online.
Keep your body healthy
Making healthy lifestyle choices can do wonders for your mood. Things like diet and exercise have been shown to help depression. Ever heard of a "runners high"? Exercising releases a rush of endorphins, which makes you feel instantly happier. You actually get a rush of endorphins from exercising, which makes you feel instantly happier. Physical activity can be as effective as medications or therapy for depression, so get involved in sports, ride your bike, or take a dance class. Any activity helps! Even a short walk can be beneficial.
As for food, an improper diet can make you feel sluggish and tired, which worsens depression symptoms. Your body needs vitamins and minerals such as iron and B-vitamins. Make sure you’re feeding your mind with plenty of fruits, vegetables, and whole grains. Talk to your parents, doctor or school nurse about how to ensure your diet is adequately nutritious.
Avoid alcohol and drugs
You may be tempted to drink or use drugs in an effort to escape from your feelings and get a "mood boost," even if just for a short time. However, substance use can not only make depression worse, but can cause you to become depressed in the first place. Alcohol and drug use can also increase suicidal feelings. In short, drinking and taking drugs will make you feel worse—not better—in the long run.
If you’re addicted to alcohol or drugs, seek help. You will need special treatment for your substance problem on top of whatever treatment you’re receiving for your depression.
Ask for help if you’re stressed
Stress and worry can take a big toll, even leading to depression. Talk to a teacher or school counselor if exams or classes seem overwhelming. Likewise, if you have a health concern you feel you can’t talk to your parents about—such as a pregnancy scare or drug problem—seek medical attention at a clinic or see a doctor. A health professional can help you approach your parents (if that is required) and guide you toward appropriate treatment.
If you’re dealing with relationship, friendship, or family problems, talk to an adult you trust. Your school may have a counselor you can go to for help, or you may want to ask your parents to make an appointment for you to see a therapist.
Helping a depressed friend
Depressed teens typically rely on their friends more than their parents or other adults in their lives, so you may find yourself in the position of being the first—or only—person that they talk to about their feelings. While this might seem like a huge responsibility, there are many things you can do to help.
Get your friend to talk to you. Starting a conversation about depression can be daunting, but you can say something simple: "You seem like you are really down, and not yourself. I really want to help you. Is there anything I can do?"
Know that your friend doesn’t expect you to have the answers. Your friend probably just needs someone to listen and be supportive. By listening and responding in a non-judgmental and reassuring manner, you are helping in a major way.
Encourage your friend to get help. Urge your depressed friend to talk to a parent, teacher, or counselor. It might be scary for your friend to admit to an authority figure that there is a problem. Having you there might help, so offer to go along for support.
Stick with your friend through the hard times. Depression can make people do and say things that are hurtful or strange. But your friend is going through a very difficult time, so try not to take it personally. Once your friend gets help, he or she will go back to being the person you know and love. In the meantime, make sure you have other friends or family taking care of you. Your feelings are important and need to be respected, too.
Speak up if your friend is suicidal. If your friend is joking or talking about suicide, giving possessions away, or saying goodbye, tell a trusted adult immediately. Your only responsibility at this point is to get your friend help, and get it fast. Even if you promised not to tell, your friend needs your help. It’s better to have a friend who is temporarily angry at you than one who is no longer alive.
VERSE OF THE DAY!
But you are a shield around me, O LORD; you bestow glory on me and lift up my head.
—Psalm 3:3
Thoughts on Today's Verse...
My dad would never let me walk slouched over with my head down. "Remember son, you are a Ware. That's nothing to be ashamed of. Even on your worst day you are still my son and a child of God!" God is our protector and our proud Father. He gives us glory because he loves us. Because he is our Father who gives us such gracious gifts, we don't walk with our head bowed low and our spirits slumped over. He gives us ultimate victory! Even on those dark days when victory is hard to find, we are still God's children. Our Father paints the sunsets and holds the stars in their orbits. He guarantees our future. How can we walk dejectedly when we remember this?
My Prayer...
God of glory, majesty, and might, I praise you for all the many works of your handiwork I see in nature. I praise you for the laws that hold our universe in place by your command. I praise you for the redeeming work of Jesus. So to you, God, I lift my heart, my hands, and my head and praise you for your grace and glory. In Jesus' name. Amen.
Teenager's Guide to Depression
The teenage years can be tough, and it’s perfectly normal to feel sad or irritable every now and then. But if these feelings don’t go away or become so intense that you can’t handle them, you may be suffering from depression. The good news is that you don’t have to feel this way. Help is available and you have more power than you think. There are many things you can do to help yourself or a friend start feeling better.
What depression feels like..
When you’re depressed, it can feel like no one understands. But depression is far more common in teens than you may think. You are not alone and your depression is not a hopeless case. Even though it can feel like depression will never lift, it eventually will—and with proper treatment and healthy choices, that day can come even sooner.
Signs and symptoms of teen depression
It's hard to put into words how depression feels, and people experience it differently. There are, however, some common problems and symptoms that teens with depression experience.
1. You constantly feel irritable, sad, or angry.
2. Nothing seems fun anymore, and you just don't see the point of trying.
3. You feel bad about yourself—worthless, guilty, or just "wrong" in some way
4. You sleep too much or not enough.
5. You have frequent, unexplained headaches or other physical problems.
6. Anything and everything makes you cry.
7. You’ve gained or lost weight without consciously trying to.
8. You just can’t concentrate. Your grades may be plummeting because of it.
9. You feel helpless and hopeless.
10. You’re thinking about death or suicide. (If this is true, talk to someone right away!)
Is your friend depressed?
If you’re a teenager with a friend who seems down or troubled, you may suspect depression. But how do you know it’s not just a passing phase or a bad mood? Look for common warning signs of teen depression:
~Your friend doesn’t want to do the things you guys used to love to do.
~Your friend starts using alcohol or drugs or hanging with a bad crowd.
~Your friend stops going to classes and afterschool activities.
~Your friend talks about being bad, ugly, stupid, or worthless.
~Your friend starts talking about death or suicide.
When teen depression turns deadly
If your feelings become so overwhelming that you can’t see any solution besides harming yourself or others, you need to get help right away. And yet, asking for help when you’re in the midst of such strong emotions can be really tough. If talking to a stranger might be easier for you, call 1-800-273-TALK in the U.S. to speak in confidence to someone who can understand and help you deal with your feelings. To find a suicide helpline outside the U.S., visit IASP or Suicide.org.
What depression feels like..
When you’re depressed, it can feel like no one understands. But depression is far more common in teens than you may think. You are not alone and your depression is not a hopeless case. Even though it can feel like depression will never lift, it eventually will—and with proper treatment and healthy choices, that day can come even sooner.
Signs and symptoms of teen depression
It's hard to put into words how depression feels, and people experience it differently. There are, however, some common problems and symptoms that teens with depression experience.
1. You constantly feel irritable, sad, or angry.
2. Nothing seems fun anymore, and you just don't see the point of trying.
3. You feel bad about yourself—worthless, guilty, or just "wrong" in some way
4. You sleep too much or not enough.
5. You have frequent, unexplained headaches or other physical problems.
6. Anything and everything makes you cry.
7. You’ve gained or lost weight without consciously trying to.
8. You just can’t concentrate. Your grades may be plummeting because of it.
9. You feel helpless and hopeless.
10. You’re thinking about death or suicide. (If this is true, talk to someone right away!)
Is your friend depressed?
If you’re a teenager with a friend who seems down or troubled, you may suspect depression. But how do you know it’s not just a passing phase or a bad mood? Look for common warning signs of teen depression:
~Your friend doesn’t want to do the things you guys used to love to do.
~Your friend starts using alcohol or drugs or hanging with a bad crowd.
~Your friend stops going to classes and afterschool activities.
~Your friend talks about being bad, ugly, stupid, or worthless.
~Your friend starts talking about death or suicide.
When teen depression turns deadly
If your feelings become so overwhelming that you can’t see any solution besides harming yourself or others, you need to get help right away. And yet, asking for help when you’re in the midst of such strong emotions can be really tough. If talking to a stranger might be easier for you, call 1-800-273-TALK in the U.S. to speak in confidence to someone who can understand and help you deal with your feelings. To find a suicide helpline outside the U.S., visit IASP or Suicide.org.
Sunday, January 4, 2015
Teenage Brain: Get Smart
There's no doubt that the teenage brain processes emotions more intensely than an adult's brain does. Adolescence marks a busy time, a time of facing an extraordinary array of challenges—high school, sexuality, and peer pressure to name the top three. Every day 29 million fertile, creative, impressionable minds ease their way toward adulthood. Sometimes our brains rise to meet the challenges; sometimes the explosion of stimuli is too much.
Scientists have come up with some interesting new information about how and why teenagers develop and behave as they do. Negotiating your way through the complex issues of moodiness, competition, popularity, and body image can often be overwhelming. Looking inside the teenage brain has shed some light into why it's so difficult to be a teenager.
Did you know that...
Pinball, juggling, and Nintendo® are all excellent right brain activities, which force you to act on instinct. And crossword puzzling is to the brain as running on a treadmill is to the heart.
The frontal cortex, the area of the brain that tempers emotional response and imparts reason, insight, and judgment, is not fully developed in teenagers. It's no wonder you tend to respond with a gut reaction rather than a more adult-like cautious, modulated response. You can hardly be expected to be completely mature walking around with an immature brain! It's a wonder then that only 10% of all teenagers experience an adolescence clouded by depression, violence, and/or risky behaviors.
Serotonin is a neurotransmitter, a signal that travels back and forth between cells communicating information. Researchers have found that teens who have abnormal levels of this chemical exhibit disturbing behaviors. Too much serotonin can lead to obsessive-compulsive behaviors like eating disorders. Too little can result in violent, impulsive actions.
Teenagers most likely to be aggressive shared an inability as kids to keep their minds focused on a given task. Although it is just one of many factors, an underactive pre-frontal cortex, which fails to put the brakes on angry feelings, could contribute to why so many kids get into trouble during these adolescent years.
By virtue of lives chock full of activity, high school students are usually the first to get up in the morning and the last to go to sleep at night. This has led to a crisis of sleep deprivation among teens. We used to believe later bedtimes had only to do with psychological and social factors. Now doctors are saying that changes in the adolescent brain cause teens to fall sleep later at night. Scientists believe it's a shift in your biological clock that prevents you from falling asleep as early as you used to. Going to school so early is equivalent to attending classes during the last third of your sleep cycle!
At any point in time, about five percent of adolescents will suffer from severe depression. Although there is great success with therapy and antidepressant medications, only about half of depressed teens are ever identified and only half of them get the proper treatment. There are roughly 2,000 deaths attributed each year to suicide, a number not only higher than teens who die from cancer, leukemia, and heart disease combined, but a number that has increased 200% in recent years. Finding out which kids get depressed, why, and under what circumstances is a subject of great interest for researchers all over the country.
Scientists have come up with some interesting new information about how and why teenagers develop and behave as they do. Negotiating your way through the complex issues of moodiness, competition, popularity, and body image can often be overwhelming. Looking inside the teenage brain has shed some light into why it's so difficult to be a teenager.
Did you know that...
Pinball, juggling, and Nintendo® are all excellent right brain activities, which force you to act on instinct. And crossword puzzling is to the brain as running on a treadmill is to the heart.
The frontal cortex, the area of the brain that tempers emotional response and imparts reason, insight, and judgment, is not fully developed in teenagers. It's no wonder you tend to respond with a gut reaction rather than a more adult-like cautious, modulated response. You can hardly be expected to be completely mature walking around with an immature brain! It's a wonder then that only 10% of all teenagers experience an adolescence clouded by depression, violence, and/or risky behaviors.
Serotonin is a neurotransmitter, a signal that travels back and forth between cells communicating information. Researchers have found that teens who have abnormal levels of this chemical exhibit disturbing behaviors. Too much serotonin can lead to obsessive-compulsive behaviors like eating disorders. Too little can result in violent, impulsive actions.
Teenagers most likely to be aggressive shared an inability as kids to keep their minds focused on a given task. Although it is just one of many factors, an underactive pre-frontal cortex, which fails to put the brakes on angry feelings, could contribute to why so many kids get into trouble during these adolescent years.
By virtue of lives chock full of activity, high school students are usually the first to get up in the morning and the last to go to sleep at night. This has led to a crisis of sleep deprivation among teens. We used to believe later bedtimes had only to do with psychological and social factors. Now doctors are saying that changes in the adolescent brain cause teens to fall sleep later at night. Scientists believe it's a shift in your biological clock that prevents you from falling asleep as early as you used to. Going to school so early is equivalent to attending classes during the last third of your sleep cycle!
At any point in time, about five percent of adolescents will suffer from severe depression. Although there is great success with therapy and antidepressant medications, only about half of depressed teens are ever identified and only half of them get the proper treatment. There are roughly 2,000 deaths attributed each year to suicide, a number not only higher than teens who die from cancer, leukemia, and heart disease combined, but a number that has increased 200% in recent years. Finding out which kids get depressed, why, and under what circumstances is a subject of great interest for researchers all over the country.
VERSE OF THE DAY!
Joshua told the people,
"Consecrate yourselves, for tomorrow the LORD will do amazing things among
you."
—Joshua 3:5
Thoughts on Today's Verse...
"Get ready. Get set. Go!"
These words from our childhood are very important for us today as we seek to do
God's will. God wants us to be ready. But all the personal preparation in the
world is not going to make a difference if we have not dedicated ourselves and
consecrated ourselves to do what we do to glorify God. What plans do you have
for this next year? What plans do you have for tomorrow? What plans do you have
for today? Before we "Get set" and "Go," let's get ready by
dedicating ourselves to the Lord and his work!
My Prayer...
Father of Mercies, I recognize that
my plans and my ways are not necessarily your plans or your ways. Please help
me as I dedicate myself to reading Scripture and listening for your will. I
want to honor you in all I do and dedicate my efforts and myself to your glory,
honor, and praise. In the name of Jesus, my Savior and Lord, I pray. Amen.
Saturday, January 3, 2015
Benefits of Emotional Journal Writing
Journal writing seems like a simple activity, and there are many benefits of emotional journal writing. You do not even have to be a seasoned writer to do it. All you need is a pen, notepad, a planner, or a computer, plus an open mind. There is no wrong way to write an entry into a journal. Everything depends on the mindset of the writer. With the advent of web logs (blogs), journaling has become so much more expedient and fun to do.
Benefits of Emotional Journal Writing
Emotional journal writing, writing about what you feel, is like taking a path towards self-discovery.
It makes sense out of our everyday lives and organizes our complex lives in many meaningful ways.
It helps resolve traumas that inhibit people from doing certain tasks. The writing helps them face the significant turning points of their lives.
It is a gentle way of looking at the past and finding inspiration to move forward.
Writing becomes an outlet for letting go of bottled up emotions. If you feel angry at someone, if you feel upset, or if you are extremely happy and excited, write it down. Release those thoughts and feelings and it is almost guaranteed you will feel a lot lighter.
Emotional journal writing is a great tool for reducing stress. Writing gives you the power to express yourself freely and, by doing so, you gain a sense of relief and clarity. Once you’ve gotten into the habit of journal writing, you will grow mentally, emotionally, and spiritually.
Getting a Broader Picture
Writing about your problems or misunderstandings with other people will help you look at other points of view.
You get to reflect on your thoughts and actions, helping you reach a solution to your problems.
Writing helps to define the issues, helps you identify the solution, and helps you find healing.
Since your journal captures all your reflections, you will eventually get a better picture of who you are and who you want to be.
Reading your previous entries is like reading your life story.
Understanding your past will equip you for living your present and looking into the future with a positive attitude.
You can then create your personal goals and find ways to achieve them.
By understanding yourself you understand the people around you as well. You get to discover who your real friends are and what type of people you should surround yourself with. Your journal will motivate you into becoming your best possible self. It is like a mirror that helps you see who you are and what needs to be changed.
Tips for Emotional Journal Writing
Here are some tips for those planning to start emotional journal writing:
Find a special spot or corner to serve as your personal space. The space should be clean, neat, and of course, comfortable.
Before writing, allow yourself to relax and to reflect. Go over your thoughts and feelings. What did you do today? How did it make you feel? What important lessons did you learn?
These are just some of the questions you could answer. You may even play soothing music while you write.
When ready, start writing. Do not be too critical about how you write – no one will be judging you. Treat your journal as a friend and confidant.
Process of Journal Writing
There are no rules to journal writing. The only thing that is required is tearing down those emotional walls and allowing yourself to discover your true self.
As a rule of thumb, if you choose to write in a journal, you are basically writing a written record of your day-to-day activities or your daily regime. While it should not be written like a schedule or a calendar, you may consider infusing a bit of fodder through stories within your journal postings. For example, if you are describing an event that took place in your day, you would want to centralize it around something that can be amusing or eye opening.
Journal writing is different from writing on a diary. The difference lies in purpose and technique.
With a journal, the focus is inward, while with the diary the focus can be outward.
A journal records much deeper and more reflective thoughts and musings, while the diary is a mere catalog and list of everyday events and activities.
If in a diary you mention that you went for a walk in the park, in your journal you write about how happy and peaceful you felt while walking alone in the park.
Journal writing is a creative way of capturing ideas, stories, and emotions that all define who we are and gives emphasis on our values, wisdom and purpose in life. The simple act of emotional journal writing can produce wonderful effects – it can even change lives for the better.
Benefits of Emotional Journal Writing
Emotional journal writing, writing about what you feel, is like taking a path towards self-discovery.
It makes sense out of our everyday lives and organizes our complex lives in many meaningful ways.
It helps resolve traumas that inhibit people from doing certain tasks. The writing helps them face the significant turning points of their lives.
It is a gentle way of looking at the past and finding inspiration to move forward.
Writing becomes an outlet for letting go of bottled up emotions. If you feel angry at someone, if you feel upset, or if you are extremely happy and excited, write it down. Release those thoughts and feelings and it is almost guaranteed you will feel a lot lighter.
Emotional journal writing is a great tool for reducing stress. Writing gives you the power to express yourself freely and, by doing so, you gain a sense of relief and clarity. Once you’ve gotten into the habit of journal writing, you will grow mentally, emotionally, and spiritually.
Getting a Broader Picture
Writing about your problems or misunderstandings with other people will help you look at other points of view.
You get to reflect on your thoughts and actions, helping you reach a solution to your problems.
Writing helps to define the issues, helps you identify the solution, and helps you find healing.
Since your journal captures all your reflections, you will eventually get a better picture of who you are and who you want to be.
Reading your previous entries is like reading your life story.
Understanding your past will equip you for living your present and looking into the future with a positive attitude.
You can then create your personal goals and find ways to achieve them.
By understanding yourself you understand the people around you as well. You get to discover who your real friends are and what type of people you should surround yourself with. Your journal will motivate you into becoming your best possible self. It is like a mirror that helps you see who you are and what needs to be changed.
Tips for Emotional Journal Writing
Here are some tips for those planning to start emotional journal writing:
Find a special spot or corner to serve as your personal space. The space should be clean, neat, and of course, comfortable.
Before writing, allow yourself to relax and to reflect. Go over your thoughts and feelings. What did you do today? How did it make you feel? What important lessons did you learn?
These are just some of the questions you could answer. You may even play soothing music while you write.
When ready, start writing. Do not be too critical about how you write – no one will be judging you. Treat your journal as a friend and confidant.
Process of Journal Writing
There are no rules to journal writing. The only thing that is required is tearing down those emotional walls and allowing yourself to discover your true self.
As a rule of thumb, if you choose to write in a journal, you are basically writing a written record of your day-to-day activities or your daily regime. While it should not be written like a schedule or a calendar, you may consider infusing a bit of fodder through stories within your journal postings. For example, if you are describing an event that took place in your day, you would want to centralize it around something that can be amusing or eye opening.
Journal writing is different from writing on a diary. The difference lies in purpose and technique.
With a journal, the focus is inward, while with the diary the focus can be outward.
A journal records much deeper and more reflective thoughts and musings, while the diary is a mere catalog and list of everyday events and activities.
If in a diary you mention that you went for a walk in the park, in your journal you write about how happy and peaceful you felt while walking alone in the park.
Journal writing is a creative way of capturing ideas, stories, and emotions that all define who we are and gives emphasis on our values, wisdom and purpose in life. The simple act of emotional journal writing can produce wonderful effects – it can even change lives for the better.
HEALTH BENEFITS OF JOURNALING
I’ll bet you write (or word process) daily. If you are like most women, you record only what you must. In an effort to change your mind and your habits, I’ll let you in on a well-kept secret: A pen coupled with paper can serve as a powerful life tool.
Journaling (or keeping letters or diaries) is an ancient tradition, one that dates back to at least 10th century Japan. Successful people throughout history have kept journals. Presidents have maintained them for posterity; other famous figures for their own purposes. Oscar Wilde, 19th century playwright, said: “I never travel without my diary. One should always have something sensational to read on the train.”
Health Benefits
Contrary to popular belief, our forefathers (and mothers) did know a thing or two. There is increasing evidence to support the notion that journaling has a positive impact on physical well-being. University of Texas at Austin psychologist and researcher James Pennebaker contends that regular journaling strengthens immune cells, called T-lymphocytes. Other research indicates that journaling decreases the symptoms of asthma and rheumatoid arthritis. Pennebaker believes that writing about stressful events helps you come to terms with them, thus reducing the impact of these stressors on your physical health.
I know what you’re thinking: “So writing a few sentences a day may keep me healthier longer, but so will eating lima beans! Why should I bother journaling when I’ve already got too much on my plate?” The following facts may convince you.
Scientific evidence supports that journaling provides other unexpected benefits. The act of writing accesses your left brain, which is analytical and rational. While your left brain is occupied, your right brain is free to create, intuit and feel. In sum, writing removes mental blocks and allows you to use all of your brainpower to better understand yourself, others and the world around you. Begin journaling and begin experiencing these benefits:
Clarify your thoughts and feelings. Do you ever seem all jumbled up inside, unsure of what you want or feel? Taking a few minutes to jot down your thoughts and emotions (no editing!) will quickly get you in touch with your internal world.
Know yourself better. By writing routinely you will get to know what makes you feel happy and confident. You will also become clear about situations and people who are toxic for you — important information for your emotional well-being.
Reduce stress. Writing about anger, sadness and other painful emotions helps to release the intensity of these feelings. By doing so you will feel calmer and better able to stay in the present.
Solve problems more effectively. Typically we problem solve from a left-brained, analytical perspective. But sometimes the answer can only be found by engaging right-brained creativity and intuition. Writing unlocks these other capabilities, and affords the opportunity for unexpected solutions to seemingly unsolvable problems.
Resolve disagreements with others. Writing about misunderstandings rather than stewing over them will help you to understand another’s point of view. And you just may come up with a sensible resolution to the conflict.
In addition to all of these wonderful benefits, keeping a journal allows you to track patterns, trends and improvement and growth over time. When current circumstances appear insurmountable, you will be able to look back on previous dilemmas that you have since resolved.
How To Begin
Your journaling will be most effective if you do it daily for about 20 minutes. Begin anywhere, and forget spelling and punctuation. Privacy is key if you are to write without censor. Write quickly, as this frees your brain from “shoulds” and other blocks to successful journaling. If it helps, pick a theme for the day, week or month (for example, peace of mind, confusion, change or anger). The most important rule of all is that there are no rules.
Through your writing you’ll discover that your journal is an all-accepting, nonjudgmental friend. And she may provide the cheapest therapy you will ever get. Best of luck on your journaling journey!
Journaling (or keeping letters or diaries) is an ancient tradition, one that dates back to at least 10th century Japan. Successful people throughout history have kept journals. Presidents have maintained them for posterity; other famous figures for their own purposes. Oscar Wilde, 19th century playwright, said: “I never travel without my diary. One should always have something sensational to read on the train.”
Health Benefits
Contrary to popular belief, our forefathers (and mothers) did know a thing or two. There is increasing evidence to support the notion that journaling has a positive impact on physical well-being. University of Texas at Austin psychologist and researcher James Pennebaker contends that regular journaling strengthens immune cells, called T-lymphocytes. Other research indicates that journaling decreases the symptoms of asthma and rheumatoid arthritis. Pennebaker believes that writing about stressful events helps you come to terms with them, thus reducing the impact of these stressors on your physical health.
I know what you’re thinking: “So writing a few sentences a day may keep me healthier longer, but so will eating lima beans! Why should I bother journaling when I’ve already got too much on my plate?” The following facts may convince you.
Scientific evidence supports that journaling provides other unexpected benefits. The act of writing accesses your left brain, which is analytical and rational. While your left brain is occupied, your right brain is free to create, intuit and feel. In sum, writing removes mental blocks and allows you to use all of your brainpower to better understand yourself, others and the world around you. Begin journaling and begin experiencing these benefits:
Clarify your thoughts and feelings. Do you ever seem all jumbled up inside, unsure of what you want or feel? Taking a few minutes to jot down your thoughts and emotions (no editing!) will quickly get you in touch with your internal world.
Know yourself better. By writing routinely you will get to know what makes you feel happy and confident. You will also become clear about situations and people who are toxic for you — important information for your emotional well-being.
Reduce stress. Writing about anger, sadness and other painful emotions helps to release the intensity of these feelings. By doing so you will feel calmer and better able to stay in the present.
Solve problems more effectively. Typically we problem solve from a left-brained, analytical perspective. But sometimes the answer can only be found by engaging right-brained creativity and intuition. Writing unlocks these other capabilities, and affords the opportunity for unexpected solutions to seemingly unsolvable problems.
Resolve disagreements with others. Writing about misunderstandings rather than stewing over them will help you to understand another’s point of view. And you just may come up with a sensible resolution to the conflict.
In addition to all of these wonderful benefits, keeping a journal allows you to track patterns, trends and improvement and growth over time. When current circumstances appear insurmountable, you will be able to look back on previous dilemmas that you have since resolved.
How To Begin
Your journaling will be most effective if you do it daily for about 20 minutes. Begin anywhere, and forget spelling and punctuation. Privacy is key if you are to write without censor. Write quickly, as this frees your brain from “shoulds” and other blocks to successful journaling. If it helps, pick a theme for the day, week or month (for example, peace of mind, confusion, change or anger). The most important rule of all is that there are no rules.
Through your writing you’ll discover that your journal is an all-accepting, nonjudgmental friend. And she may provide the cheapest therapy you will ever get. Best of luck on your journaling journey!
VERSE OF THE DAY!
Keep your lives free from the love of money and be content with what you have, because God has said, "Never will I leave you; never will I forsake you."
—Hebrews 13:5
Thoughts on Today's Verse...
We have two choices for our lives. Either we can live by faith or by sight. We can trust in God's abiding presence and power or we can depend upon our own resources. But wealth, like health, status, and reputation are all subject to decay and disappearance. Only one Source is always there for us and we know we can depend upon him, because he has been there for so many who have come before us. Never is forever and this one never I cherish: "Never will I forsake you!"
My Prayer...
Holy Father, the Great I Am, thank you for being there tomorrow before I arrive there. Thank you for being there in my past when all others forsook me. Thank you for being there when I was unaware of your presence until I looked back and saw the evidences of your grace. Please give me courage to truly believe your promises, especially this one about always being there. Your promise has made "never" a very important word for me today! Thank you. In the name of your loving Son, Jesus, I pray. Amen.
Friday, January 2, 2015
BOUNCE BACK DURING THE HOLIDAYS
Now, we all know how it feels to overindulge in some of our favorite foods with friends and family this weekend, which is totally okay! When you are consistent with your healthy lifestyle you have a bit of wiggle room to treat yourself.
We definitely enjoy celebrating the holidays when they come around each year. That’s what quality time with loved ones is all about! We don’t want any of you to live with regret. Slipping up can be good sometimes. It makes you want to get back on track that much more, giving you more motivation and drive to make the best choices for your body.
That said, it’s important to remember that after an indulgent weekend, bouncing back is the best way to stay on track and continue working towards your goals. Here are a few tips to show you how we bounce back during the holidays…
1. Drink Up.
After traveling, tons of activity and possibly a few cocktails, your body is dehydrated. For the next two days focus on drinking half your body weight in ounces of water throughout the day. This means if you weigh 150 pounds, you should drink at least 75 ounces of water in one day. This will help reduce cravings for sugary food from the weekend. I love adding natural flavors to our water like cucumber, mint and lemon. This will also help with pH levels (read below to learn more about those!).
2. Go Raw.
This word can scare a lot of people. Raw food diets can be intimidating because they imply a strict, difficult to follow regimen. The truth is, including an abundance of raw foods into your meals for the next few days will leave you feeling vibrant and recharged. Your digestive system has been in overdrive all weekend with heavy meals and now it’s time to give your body a break.
It’s not necessary to eat exclusively raw foods to reap the benefits. Just include plenty of raw foods into each meal for a day or so, loading up on green smoothies, leafy greens, fresh vegetable juices and seasonal fruits. Raw foods are unprocessed and bursting with nutrients that your body will easily absorb. As a bonus, all that fiber will help you feel cleansed. For protein, opt for lighter options like tempeh, tofu or fish alongside your meals.
Some of our favorite raw foods:
Fruits: Apples, bananas, papaya (contains digestive enzymes), grapefruit, watermelon, kiwi, berries, mangos
Vegetables: Kale (a great source of fiber), broccoli, spinach, snap peas, arugula, leafy greens, zucchini, cucumbers, cabbage, carrots, onions (cleanse the liver), bell peppers, celery, avocados (technically a fruit!)
Supplements: Wheat grass, green superfood mix and psyllium husk. Psyllium husk is an amazing source of fiber. Mix 1 tbs. with almond milk once a day for the next 2 days to help cleanse your system.
Some nuts & seeds: Keep these on the low side for the next day.
Herbs & Spices: Cinnamon, parsley, basil, cilantro, cayenne, ginger, fresh mint and garlic
Bounce Back Smoothie Recipe
Ingredients:
1 cup kale
½ banana
½ cucumber
3 strawberries
4 fresh mint sprigs
pinch of ginger powder
1 Tbs. psyllium husk
1 Tbs. wheatgrass or green superfood powder
½ cup fresh pineapple or apple juice.
Blend all ingredients, pour, sip and enjoy!
3. Bring Your Acid Levels Down.
Having the right alkaline balance is important for many reasons including improving energy levels, decreasing your inflammation, supporting disease prevention and more. After indulging in processed foods, sugary treats, bread, dairy and a few cocktails, you need to balance your pH levels.
Focus on eating alkaline-forming foods like the ones listed above along with adding lemon to your water. Green, leafy vegetables along with cucumbers, avocado and wheat grass are all very alkaline forming.
4. Do Cardio & Weights.
After a few too many treats, your body has extra glycogen stored in your muscles. The best way to burn through it before it’s stored as fat is to increase cardio and hit the weights for a full body routine.
5. Walk & Rest.
Recharge and relax with a good 30-minute walk after dinner for the next few days. This will also help you unwind before bed while enjoying a bit of much needed “you time” after a busy weekend. Head to bed and get at least 7.5 hours of rest each night to reset your system.
We definitely enjoy celebrating the holidays when they come around each year. That’s what quality time with loved ones is all about! We don’t want any of you to live with regret. Slipping up can be good sometimes. It makes you want to get back on track that much more, giving you more motivation and drive to make the best choices for your body.
That said, it’s important to remember that after an indulgent weekend, bouncing back is the best way to stay on track and continue working towards your goals. Here are a few tips to show you how we bounce back during the holidays…
1. Drink Up.
After traveling, tons of activity and possibly a few cocktails, your body is dehydrated. For the next two days focus on drinking half your body weight in ounces of water throughout the day. This means if you weigh 150 pounds, you should drink at least 75 ounces of water in one day. This will help reduce cravings for sugary food from the weekend. I love adding natural flavors to our water like cucumber, mint and lemon. This will also help with pH levels (read below to learn more about those!).
2. Go Raw.
This word can scare a lot of people. Raw food diets can be intimidating because they imply a strict, difficult to follow regimen. The truth is, including an abundance of raw foods into your meals for the next few days will leave you feeling vibrant and recharged. Your digestive system has been in overdrive all weekend with heavy meals and now it’s time to give your body a break.
It’s not necessary to eat exclusively raw foods to reap the benefits. Just include plenty of raw foods into each meal for a day or so, loading up on green smoothies, leafy greens, fresh vegetable juices and seasonal fruits. Raw foods are unprocessed and bursting with nutrients that your body will easily absorb. As a bonus, all that fiber will help you feel cleansed. For protein, opt for lighter options like tempeh, tofu or fish alongside your meals.
Some of our favorite raw foods:
Fruits: Apples, bananas, papaya (contains digestive enzymes), grapefruit, watermelon, kiwi, berries, mangos
Vegetables: Kale (a great source of fiber), broccoli, spinach, snap peas, arugula, leafy greens, zucchini, cucumbers, cabbage, carrots, onions (cleanse the liver), bell peppers, celery, avocados (technically a fruit!)
Supplements: Wheat grass, green superfood mix and psyllium husk. Psyllium husk is an amazing source of fiber. Mix 1 tbs. with almond milk once a day for the next 2 days to help cleanse your system.
Some nuts & seeds: Keep these on the low side for the next day.
Herbs & Spices: Cinnamon, parsley, basil, cilantro, cayenne, ginger, fresh mint and garlic
Bounce Back Smoothie Recipe
Ingredients:
1 cup kale
½ banana
½ cucumber
3 strawberries
4 fresh mint sprigs
pinch of ginger powder
1 Tbs. psyllium husk
1 Tbs. wheatgrass or green superfood powder
½ cup fresh pineapple or apple juice.
Blend all ingredients, pour, sip and enjoy!
3. Bring Your Acid Levels Down.
Having the right alkaline balance is important for many reasons including improving energy levels, decreasing your inflammation, supporting disease prevention and more. After indulging in processed foods, sugary treats, bread, dairy and a few cocktails, you need to balance your pH levels.
Focus on eating alkaline-forming foods like the ones listed above along with adding lemon to your water. Green, leafy vegetables along with cucumbers, avocado and wheat grass are all very alkaline forming.
4. Do Cardio & Weights.
After a few too many treats, your body has extra glycogen stored in your muscles. The best way to burn through it before it’s stored as fat is to increase cardio and hit the weights for a full body routine.
5. Walk & Rest.
Recharge and relax with a good 30-minute walk after dinner for the next few days. This will also help you unwind before bed while enjoying a bit of much needed “you time” after a busy weekend. Head to bed and get at least 7.5 hours of rest each night to reset your system.
VERSE OF THE DAY!
Have I not
commanded you? Be strong and courageous. Do not be terrified; do not be
discouraged, for the LORD your God will be with you wherever you go.
—Joshua 1:9
Thoughts on Today's Verse...
This command and promise to Joshua
is also for us as we embrace the upcoming year. We have no idea what lies
ahead, we only know that God will go with us if we will ask him on our journey
and seek to follow his will. So this verse is not just a promise to cherish,
"I will go with you." It is also a command! "Be strong,
courageous, and do not be terrified or discouraged." We embrace this
upcoming year as an opportunity to serve God and not as something to fear!
My Prayer...
Holy and Almighty Father, thank you
for being with me as I begin this new year. Please empower me with your Spirit
to greet it with passion and excitement for the opportunities ahead. Please
forgive me when my own inadequacies and the unknown ahead of me make me fearful
and indecisive. Give me courage to live boldly for you this year. In Jesus'
name I pray. Amen.
Thursday, January 1, 2015
HOW TO STOP MAKING EXCUSES
Here are three ways to stop making excuses and be on your way to your dream bikini body:
Excuse #1: I don’t have time.
For all the ladies out there who have packed their schedules to the brim, I’m sure you’ve found yourself saying the excuse that you just don’t have enough time for exercise. The truth of the matter is that if something is a priority, you will make time for it. You don’t have to set aside a three-hour window just to break a sweat. A 30-minute run is a great way to get cardio in when you don’t have much time to spare. If you have an extra busy day, try doing some yoga poses in your bedroom before getting ready for work or taking a walk during your lunch break. It can even be as simple as doing 50 jumping jacks in place, then doing 50 crunches. Every little bit counts, and making the time for exercise will get your mind back in gear.
Excuse #2: My gym is too far.
While the gym you belong to may not be right down the street, there is no reason to let that get in the way of you getting in shape. On those days that you can’t squeeze in driving to the gym, try following a workout DVD instead. Also, since it’s finally summertime and the weather is nice (nicer than snowy winters at least!), take advantage of working out outdoors. Lace up and go for a run, a hike, or even a nice long walk in your neighborhood. Then, the next time you do have time to go to the gym, make sure you put in the effort to get there so you don’t get in the habit of being lazy.
Excuse #3: I don’t know how to begin.
For some people, working out may seem overwhelming: “running is hard, yoga is painful, spinning is intimidating!” If these thoughts creep up whenever you think about exercising, now might be the time to face your fears. Exercising and eating healthy will prolong your life, prevent disease, and boost your mood (not to mention give you a fabulous figure). So there is no reason to avoid your gym shoes any longer. If you feel uncomfortable with certain workouts, ease into them and let yourself get familiar with which ones you like best. If you have never been a runner but you want to tone your legs, start going on run-walks where you alternate between one minute of walking and three minutes of jogging. Grabbing a friend and heading to a yoga class, a spinning sesh, or taking a hike is also a great way to boost your cardio confidence. No matter how you choose to get past this barrier, I promise you will be happier once you do!
VERSE OF THE DAY!
Therefore, if anyone is in Christ,
he is a new creation; the old has gone, the new has come!
—2 Corinthians 5:17
Thoughts on Today's Verse...
It's better than starting over! As
Christians, we get a fresh and new start. God not only forgave us, pardoned us,
ransomed us, and saved us, he also made us a new creation! And every time we
come to him, every day we rededicate ourselves to serve him, and every new year
we offer to him, we get a new start and a whole new world. So as we begin this
new year, let's begin by offering ourselves to him, asking him to cleanse us
from all unrighteousness, and take leadership of our lives
My Prayer...
Almighty and holy God, I want to
glorify you and bring you praise in the choices that I make, the people that I
influence, the words that I speak, and the actions that I take in this coming
year. I know that I am not guaranteed a single new day, but I want each that I
live to be a day I have lived for your glory and honor and praise. In the name
of Jesus my Lord I pray. Amen.
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