3 Tips for Overcoming Obstacles

If you're anything like me, you've spent most of your life climbing uphill. There have been many major obstacles in my life - some that have been placed on my plate and some that I have dished out myself. Fighting depression since the age of eight has been one of the greatest obstacles to overcome because of the debilitating disease itself and all of the additional conditions and consequences that it causes. I have heard people say things like "just shake it off" (long before Taylor Swift) or "you'll get over it." Not only do platitudes fail to comfort they also fail to offer any real direction or help. Not being new to this game, I know for a fact that not everyone wants help. I have been in a position many times where it didn't matter what anyone said or did, I just wanted to wallow in my pit and enjoy the familiarity of loneliness and depression. Sometimes, I didn't know an escape from the pit existed. However, there are many, possibly you, that are tired of living in the pit and want to make changes. That's great! I can assure you that it is possible. God has taught me so much over the years about overcoming obstacles like depression. I can assure you that it's not easy. You don't just "get over it." It takes work, faith and perseverance. I don't know what your next goal is or what obstacle you need to overcome but I would like to share these tips to help you overcome.
This morning I decided to overcome an obstacle. Over the last two years I have become drastically out of shape. My job involves sitting at a desk all day, every day, eating donuts and drinking coffee and my efforts to exercise in the evenings and on weekends have been less than inspirational. So today I got up, got dressed and drove to a boxing fitness center. With Eye of the Tiger playing in my mind and jump rope in hand, I charged into the workout like a champ. Six minutes and three routines later I was sitting on a box gasping for breath trying not to throw up. My obstacle hit me like a brick wall. Will I give up or overcome? Well, having faced a lifetime of obstacles, I've learned a few lessons that apply to this situation. Really, my only two choices are to stay in the condition I am, which I'm not satisfied with, or keep moving forward. I'm going to press on. Let me encourage you to persevere in your trek to climb that mountain. You can, and will, make it. Hopefully, you can benefit from my experience and apply it to your situation. Here are some tips for overcoming obstacles:

1) Don't wait to get started
Procrastination kills motivation. If you have an obstacle before you, start moving now to conquer it. You may fear that you're not ready and you might make a mistake. Probably. Mistakes help us learn. I wasn't ready to jump in to a full workout when I went to the fitness center, but my experience gave me an honest evaluation of what I need to work on - cardio. Now I know which direction to go. My efforts to combat depression took years because I wanted to be stable or "feel better" before working on other issues. Now, I can look back and be thankful for how far I've come. What move are you going to make now to overcome that obstacle?

2) If you get knocked down, get up and try again
This is an old saying, but vital to your progress. Never, ever give up. One of my favorite bible verses says, "No weapon formed against me shall prosper." I find it inspirational for two reasons: what it says, and what it doesn't say. It says that no matter what attacks me, the end has already been determined and those weapons lose. What it doesn't say is just as important. It doesn't say that the weapons can't harm me or do any damage. They can and will. But they can't defeat me. Depression has certainly damaged me over the years, but I'm still alive and enjoying the blessings in my life. Do you have scars? Then you are a survivor. Keep going.

3) Acknowledge every forward step
You will be alive until you die, no? Sounds silly, but there is a great truth here. Are you going to live a life of death or a life of living? The journey of life is yours to take. So what if your goal was 100 steps and you only made 82? That's progress, that's accomplishment, that's perseverance. Remember, it's not over until it's over and every positive move you make is, in itself, overcoming the obstacle. What is the last success you can name, no matter how small? You can do this, one step at a time.

This Is Your Brain on Food: The Link Between Eating Well and Mental Health

One of the things I enjoy most about the current mental health awareness movement is the all-around (holistic) approach to health and wellness. There is a growing focus on healthy eating, exercise, emotional health and spiritual health. All of these are tied together and affect one another. An article I read yesterday discusses the link between healthy eating and mental health. Studies increasingly show the strong correlation between the two. What we eat doesn't just affect the weight on our scales, it affects the weight on our minds.
Please forward the article to anyone you know that would be encouraged today!
God bless!
http://www.takepart.com/article/2014/04/03/powerful-connection-between-food-and-brain?cmpid=tp-ptnr-upworthy

10 Tips for Dealing with Depression Naturally

Passing along some helpful tips from an article by Andrea at Frugally Sustainable.

10 Tips for Dealing with Depression Naturally:
Instead of pharaceutical drug therapy, perhaps it would be beneficial to begin looking toward natural remedies for depression.

1. Prevention is key. If you know your depressive triggers, do all that you can to avoid them. Reduce anxiety, maintain a healthy diet, and participate in an exercise program, all easier said than done I know, yet they are the most effective preventative measures. 
2. Exercise. If you aren’t exercising on a regular basis I highly recommend it. There are so many different forms of exercise (i.e. yoga, aerobics, weight lifting, running, etc.) Begin slowly building up to at least ½ hour a day – it can be even more beneficial for treating/preventing depression if you can do it outside — this alone will help the blood start flowing to all parts of your body and you’ll begin to feel better almost instantly. The most important element to any exercise program is to find one that is the most suitable for you. 
3. Diet. Your diet should be high in calcium and B vitamins, cut out the refined carbs, and avoid sugar like the plague. Coincidence that the rate of refined carbohydrates and sugar in our American diet is increasing at an alarming rate and so is the rate of depression? I don’t think so. Eat local, fresh, and sustainable, and use supplements when necessary. 
4. Herbal supplements. Herbs contain many medicinal powers and can heal a variety of ailments. St. John’s wort is one of the most promising herbs for the treatment of depression. It has been used for centuries by people and cultures all over the world. A few of the other beneficial herbs include passionflower, lavender, lemon balm, Valerian, oat leafy tops, and nettles. Begin researching the benefits of herbs on depression and anxiety while you seek out the council of a certified herbalist, naturopath, or other holistic health care practitioner.  
5. Get enough sleep. Once in a depressed state, one of two things can happen…you sleep to much or you can’t sleep at all. An excellent way to ward off sleep irregularities is to create a bedtime routine and stick to it every single day. Take a soothing bath (using Epsom salts), drink an herbal tea to help naturally induce restful sleep, reduce stimulants…do whatever works into your lifestyle, but guard your sleep!
6. Pay nature a visit. Prioritize your time in nature by spending at least 30 minutes a day outdoors. It is essential for us to connect with nature, especially during times of depression. Chop wood, mess around in the garden, walk the dog, take a hike, ride a bike, go canoeing, go skiing…whatever you choose to do, do it outside for at least ½ hour — longer if you can. The exposure to sunlight alone can do wonders.
7. Use your hands to create something. Revive your God-given gifts — ’cause we all got ‘em — and use them to make something beautiful. I have discovered that the times in which I’ve been the most depressed I have not listened to a longing deep inside of myself…you know, the one that calls me to do something outside of myself. Whether it be making your home, cooking meals for your family, working on your car, leaning to crochet, baking, writing, taking pictures, painting  pictures…stop resisting, follow your heart, and do what you love.
8. Do something for someone else. When depressed, our thoughts tend to turn inward. We often begin re-living our hurts and sometimes helping other people who are hurting, helps us. It’s theraputic to be able to find meaning in doing good.
9. Talk it out intellectually. Depression is not the cause of hopelessness and extreme sadness — it is a symptom. If there is a specific problem you are having that is causing these feeling…hit it head on. Research solutions, meet with a therapist or counselor, set goals, and come up with a plan. Do not allow your problems to go unanswered. Hope can be found in moving, step by step toward addressing our issues. 
10. Call a friend. It could be that we are afraid of becoming a burden to those that love us, but we must remember we are relational beings — specially designed to live in community with others. Resist the temptation to isolate yourself and call a friend!

http://frugallysustainable.com/2012/02/10-tips-for-dealing-with-depression-naturally/
Copyright © 2014

Does Exercise Help Depression?

“My grandmother started walking five miles a day when she was sixty. She's ninety-seven now, and we don't know where the heck she is.” ― Ellen DeGeneres

When people say you need to start walking to lessen your depression, I'm pretty sure they don't mean for you to pull a Forest Gump and never stop! According to research cited in the American Journal of Preventive Medicine, the advantages of walking and other forms of moderate physical activity are astonishing for helping curb depression. It decreases depression as effectively as Prozac or behavioral therapy. One 12 week study showed a 50% decrease in symptoms for participants that walked on a treadmill or rode a stationary bike following public health recommendations for physical activity 3-5 days a week. A 30-minute walk or 20-minute bike ride would fit that bill. There are plenty of other activities that can help raise your spirits, but walking consistently is one of the best goals to set and maintain in order to help regulate your mood.
Not only is walking great for your physical and emotional health, I have found it to be a wonderfully uplifting spiritual experience too. There are so many times that I needed to spend time alone with God and couldn't because of normal, everyday distractions (not that they were bad things, just busy things). Going for a walk or run gives me the opportunity to enjoy some one-on-one time with the Lord and talk to Him, praise Him or even pour out painful emotions to Him. Regular exercise benefits mind, body and spirit. 
But, you may say, when depressed, you really don't feel like doing anything like that. Yes, depression sucks the life out of you. It's hard. The best thing is to make exercise a habit. Start a walking plan today. Put it on your calendar, to-do list or whatever you need to in order to make it consistent. You can't wait until you feel like it - trust me, I know!
Friends & family - don't just tell your loved one with depression to get moving, go with them. Just like any other disorder, they may need help getting started or overcoming the effects of depression on their body and motivation. Ask to go with them or do something to help free up 30 minutes so they can go walking. An added bonus to walking together is the social aspect of building your relationship. And whether they say it or not, it really means a lot that you would care enough to spend time with them.

God bless!

http://mobikefed.org/2013/03/walking-revolution-exercise-medicine-13-ways-get-people-moving-2013 

http://www.ajpmonline.org/article/S0749-3797%2804%2900241-7/fulltext