Depression During the Winter Months

The Pain of Change

Depression used to be my standard operating system. It existed like an evil best friend I knew was bad for me but who also held together my destructive comfort zone. Strange how we’ll stay in poor habits just because they’re comfortable, isn’t it?

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Gradually, I divorced this evil friend and found freedom from depression. I’ve lived outside of the pit for many years now. Yet, I still find myself occasionally gazing back into its miry depths. More than other times of the year, battling depression during the winter months is especially difficult.

Why Depression Intensifies in Winter

Part of the reason for this occasional visit seems to be that depression impacts so many people. It’s simply impossible to avoid altogether.

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Another part of the reason is that many of the elements leading to depression seem to converge and intensify during the winter months. Here are just a few that make depression in the winter months intensify.

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Then there’s the uniqueness of the holidays. They take us out of our normal routines. They present us with seemingly endless sweet and savory opportunities. We essentially let our guards down, and that’s all the opening depression needs to gain a foothold once again.

Refuse to Let Depression Win

The sooner you can reestablish that guard, the less damage depression can do during the winter months. In fact, you can actually more than just get through them — you can enjoy and celebrate them.

But this is so difficult to do all on your own. I know I simply cannot remain victorious over depression without help from others. A lot of others.

On Struggle to Victory, you’ll find a great deal written about depression. As hard as I’ve tried, I cannot separate myself from it because it played such a large role in shaping the person I am today. My prayer is that my experiences can help you or someone you love find victory too.

You can click on the Depression category along the right side of any page and find many posts related to overcoming depression. Also, I’ve listed several below that you may find especially helpful with depression during the winter months.

Refuse to give up the fight. Refuse to let depression win. The best tip I can give in that effort is to simply not quit. Persevere. Keep putting one foot in front of the other. I pray that the resources I offer here can help you or someone you love continue doing just that, especially when depression during the winter months seems inescapable.

The Toxic Impact of Multitasking

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My Multitasking Mistake

On a recent work task, I completed what I thought fell precisely in line with my directives. Instead, what I thought I needed to do was completely wrong. Not even close, actually. The mistake devastated me and threatened to send me into a dark, self-deprecating pit.

After the emotions wore off and I quit trying to blame someone else, I thought about my mistake and what led to it. Essentially, I performed a mental root cause analysis. I first tried to credit the error to the general excuse of miscommunication but realized that just lets everyone involved off the hook and doesn’t help much. So, in all honesty, I admitted that the cause of the mistake fell solely on myself, more specifically, on my attempt to multitask.

Instead of putting my full attention into a planning meeting, I got distracted by other tasks. The worst part? Well, there are two worst parts, actually. First, I wrote down the correct task needing completed. I just didn’t look at my notes because I failed to even remember I took them. Second, I thought this type of mistake existed only as a habit broken long ago. Clearly not.

The mistake serves as a reminder about the importance of maintaining focus, which impacts reality in significant ways.

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Focus Determines Reality

Not only does what you focus on determine the direction you take, but how many tasks you focus on does too. Focusing on multiple tasks at once divides and weakens your attention and productivity. It diminishes the quality of your efforts and slows overall progress.

Multitasking — originally a computer term — is technically impossible for humans. Our brains actually task flip, but it happens so quickly we can’t tell the difference. Computers can process several tasks at once. Humans cannot. Instead, as Jon Hamilton on NPR Morning Addition explains:

“Even simple tasks can overwhelm the brain if we try to do them all at once.”

“We frequently overestimate our ability to handle multiple tasks.”

I thought I’d beaten this bad habit of multitasking that contributed to my overwhelm and overload so many years ago and created the mediocre quality that eventually crept into every area of my life. And while it’s not fully returned, this backslide served to remind me of habits I need to refresh and reestablish if I am to maintain a right focus that in turn establishes the reality I desire for my life.

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The Mental Impact of Multitasking

In Why Single-Tasking Makes You Smarter, Sandra Bond Chapman, Ph.D., calls multitasking toxic because it drains the brain, zaps cognitive resources and promotes early mental decline. Multitasking also decreases sharpness and increases cortisol, which can damage the memory center of the brain.

And those are just the long-term consequences. In the short term, multitasking overloads the brain, makes you less efficient, keeps thoughts at surface level and causes mistakes to occur more frequently.

Honestly, before experiencing the difference between a life filled with multitasking and one more oriented toward single-tasking, I did not buy into what Chapman asserts. Now, I realize the truth in how multitasking consumes a person’s mental resources to the point of almost complete ineffectiveness.

What toxic evidence of multitasking do you see in your life?

Next week we’ll explore the benefits of single-tasking and look at some basic habits to help get there.

Stop the Spread of What is Wrong!

liquid-hand-soap-1504007-1280x960During flu season, the best way to stop its spread is to stay home if you’re sick and to wash your hands often. This way, you’re less likely to make anyone else sick and to contribute to an epidemic. If every person did this, flu season would probably be significantly shorter and less devastating.

In much the same way, you can help stop the spread of gossip, prejudice and offense. When they come your way, symbolically wash your hands of them and refuse to participate in their growth. If necessary, take time to rest and heal, but refuse to let these sicknesses multiply.

“God grants us the right and power to put an end to what is wrong if we are willing to pay the cost of absorbing it with and for Him.” (Dick Brogden, Live Dead Joy)

Confront or Forgive & Forget?

Following Brogden’s advice requires we learn “when to confront and when to quietly forgive and forget.”

Whenever possible, let an offense go and refuse to become offended. Realize a hurt usually comes from a place within the other person, that it involves their own struggles and probably has little to nothing to do with you. If necessary though, confront the offender with gentleness, kindness and patience.

Letting go and confronting both require forgiveness. Both involve humility. Both need saturated with love.

“Have nothing to do with foolish, ignorant controversies; you know that they breed quarrels. And the Lord’s servant must not be quarrelsome but kind to everyone, able to teach, patiently enduring evil, correcting his opponents with gentleness. God may perhaps grant them repentance leading to a knowledge of the truth, and they may come to their senses and escape from the snare of the devil, after being captured by him to do his will.” (2 Timothy 2:23-26)

When we refuse to spread gossip, prejudice and offence, we choose to “have nothing to do with foolish, ignorant controversies.” Instead, we make sure we’re not hindering anyone from seeing truth.

What are you doing to stop the spread of that which causes broken relationships?

Balance Requires Simplicity

My earliest memories of a simple life exist with the Amish. I grew up on a dirt road in lower Michigan with three Amish families living within a ½ mile of me as well as having the entire community within a 5-mile radius.

The closest Amish neighbors frequented our house, usually to use the telephone but sometimes to ask for rides to somewhere further than they wanted to take their horse and buggy. The Amish made their own clothes, grew and raised most of their own food and attended church in one another’s houses. They read books and played games in their leisure time, and they worked hard almost every day. Their lives created my early definition of simplicity.

When I was 18, someone very close to me went through a painful simplifying of her life. I didn’t realize it until many years later, but her life illustrated how busyness and complication seemed to happen by default. Unfortunately, not until many years later, I realized that simplicity must be deliberate; otherwise, neither it nor balance will happen consistently in a person’s life.

Since that realization about 15 years ago, I’ve learned that our lives constantly search for homeostasis, both within and without.

Homeostasis: the tendency of a system… to maintain internal stability; a state of psychological equilibrium obtained when tension or drive has been reduced or eliminated.

Our minds and bodies constantly fight for this state of balance, and if we wish for it to happen on our own terms,  we must be an intentional member of that fight. Otherwise, painful choices and an out-of-control life will one day either force us into this state of balance, or being unbalanced will be the source of our demise.

We also must come to truly understand that simplicity plays a key role in establishing and maintaining homeostasis in our lives.

Even after seeing examples at both ends of the spectrum early in life, my life still came fraught with battles for balance because it lacked simplicity. In fact, I still constantly exist in some level of that struggle as I seek to maintain some semblance of simplicity in order to live a relatively balanced life even in an unbalanced and complicated world.

The following posts reflect my struggle with maintaining simplicity with the goal of achieving balance, and I pray they help others maybe struggle just a bit less and find victory a bit sooner.

DISCUSSION: What are some examples of simplicity that you have witnessed in the lives of others that may help the rest of us in our own struggles?

BE Encouraged

God gives Christians a variety of ways to receive encouragement, including through scripture, through the Holy Spirit and through fellowship with other Christians. All of these provide consistent and bountiful resources of encouragement for His children.

Even in this abundance, we’ve all come across a brother or sister who simply refuses to be encouraged. They’re usually identified by the words “Yeah, but…” in response to any sort of verbal encouragement and often appear blind to any other sort of encouragement.

With total transparency here, I must admit I’ve been that person way too often. Not only have I refused verbal encouragement at times, I could hardly stand to be in an encouraging atmosphere (worship service, for example).

At its heart, failure to be encouraged through the ways God offers encouragement exists as an issue of obedience. We can’t escape the truth that Scripture does in fact command us to “be encouraged.”

“These things I have spoken to you, so that in Me you may have peace. In the world you have tribulation, but take courage; I have overcome the world.” (John 16:33)

“Wait for the Lord; Be strong and let your heart take courage; yes, wait for the Lord.” (Psalm 27:14)

“Have I not commanded you? Be strong and courageous! Do not tremble or be dismayed, for the Lord your God is with you wherever you go.” (Joshua 1:9)

What I notice most about these and the many other Scripture about encouragement is that the focus of an encouraged individual lies outside of the self. In fact, the focus lies specifically on the Lord.

During the times I’ve refused to be encouraged, my focus fell on myself — my feelings and my emotions — rather than on what God has done, what he’s doing, and what he says he’ll do. The first nine verses of Psalm 77 show this state of mind, the one we find ourselves stuck in when we are discouraged.

I cried out to God for help; I cried out to God to hear me. When I was in distress, I sought the Lord; at night I stretched out untiring hands, and I would not be comforted. I remembered you, God, and I groaned; I meditated, and my spirit grew faint. You kept my eyes from closing; I was too troubled to speak. I thought about the former days, the years of long ago; I remembered my songs in the night. My heart meditated and my spirit asked: “Will the Lord reject forever? Will he never show his favor again? Has his unfailing love vanished forever? Has his promise failed for all time? Has God forgotten to be merciful? Has he in anger withheld his compassion?”

When we choose to focus on God instead of our feelings and emotions, we’ll experience a building confidence for the present and the future. We’ll realize that experiencing discouragement is inevitable, but being encouraged is a choice. The transition in Psalm 77, verses 10-12, shows this switch of focus.

Then I thought, “To this I will appeal: the years when the Most High stretched out his right hand. I will remember the deeds of the Lord; yes, I will remember your miracles of long ago. I will consider all your works and meditate on all your mighty deeds.”

The rest of Psalm 77, verses 13-20, then take us through all there is to focus on with regard to God — His activity, His holiness & power, redemption and His creation. In doing so, we discover much-needed encouragement.

Your ways, God, are holy. What god is as great as our God? You are the God who performs miracles; you display your power among the peoples. With your mighty arm you redeemed your people, the descendants of Jacob and Joseph. The waters saw you, God, the waters saw you and writhed; the very depths were convulsed. The clouds poured down water, the heavens resounded with thunder; your arrows flashed back and forth. Your thunder was heard in the whirlwind, your lightning lit up the world; the earth trembled and quaked. Your path led through the sea, your way through the mighty waters, though your footprints were not seen. You led your people like a flock by the hand of Moses and Aaron.

Turning our focus to God as Psalm 77 illustrates helps us find peace in chaos and to discover courage as we wait for God’s timing. Moving our focus from emotions and feelings toward God and His might, power and goodness, allow us to move forward in confidence because we know God goes with us as our constant source of encouragement.

DISCUSSION: If you dwell in discouragement, how can the encouragement God offers help you move forward?

Recommendation: The Adrenal Fatigue Solution

Related to the post Physically Healthy During the Holidays and Beyond, this “extra” post offers a terrific resource for achieving your health goals. With that…

http://www.foxnews.com/health/2012/09/07/how-to-combat-stress-from-adrenal-fatigue/Several years ago, I experienced a physical, mental and spiritual crash and burn. While I’d had mental and spiritual struggles in the past, this was my first significant battle with all three at once and, most significantly, with a severe physical crash. This “crash” included multiple medical issues, severe digestive problems, significant sleep struggles, and inability to cope with any level of stress. Adding the element of struggling physically to my mental and spiritual struggles nearly sent me to the point of no return.

AFS SymptomsAfter much research and study along with many, many doctor visits as well as no small amount of dead ends and frustration, I discovered a couple of diagnosis to contend with if I were to become healthy again. One of those diagnosis – and likely the most significant – was adrenal fatigue syndrome (AFS).

The Adrenal Fatigue SolutionAt the time, no single and easy-to-understand and use resource existed to give me advice on how to recover from this syndrome. My answers came through a large variety of resources, all of which came only after days and months of my own research and asking questions. I wish I had had a resource like “The Adrenal Fatigue Solution” by Fawne Hansen.

The Adrenal Fatigue Solution” gives solid information on what adrenal fatigue is and how to heal from it. The book starts by explaining some necessary medical terms and then moves into giving very practical advice for healing from AFS.

Don’t skip the first half even though the terms may be difficult to grasp initially. My experience has found that knowing these terms helps tremendously in healing because, over time, you develop a more detailed knowledge of what’s happening in your body. This comes in handy when doing follow-up research and talking with medical professionals. In this respect, knowledge truly is power.

I could go on about how the information in this book is helpful, but I’ll simply say this: If you suffer from constant fatigue, high levels of stress and sleep problems, The Adrenal Fatigue Solution will help you regardless of whether or not you receive an official AFS diagnosis. And at just $19, it’s well-worth the cost simply for the time it will save you in having to research this information on your own. In addition, the book’s web site and blog offer a tremendous amount of helpful information.

DISCUSSION: Feel free to ask any questions about AFS or any stress-related issues you may be having.

Note: I did receive a free PDF copy of The Adrenal Fatigue Solution but was not required, only requested, to provide a review.

Struggling with Pride

Pride

“The Great Sin”

In one episode of the Big Bang Theory, Raj accuses Sheldon of arrogance. While funny, the clip aptly illustrates the pride and arrogance constantly oozing out of Sheldon. Perhaps, like me, you find Sheldon’s arrogance amusing because, well, you can relate yet remain certain your own arrogance pales in comparison.

While we can laugh at others prideful antics on television, we also must admit to the reality of pride’s severe impact on culture. And it’s not at all funny.

Consider the following all-to-real examples of pride:

  • Politicians pursuing personal agendas.
  • Business and financial catastrophes like WorldCom and Enron.
  • Attention-seeking TV & music entertainers.

Pride exists abundantly within Christianity too. Stories of pastors living in extravagance and debauchery along with the many examples throughout Scripture tell the tale well.

Pride touches every aspect of life and culture throughout history. And while the widespread preoccupation with self continues making light of pride and even seemingly promoting it, as Christians we cannot consider pride humorous at all. In fact, we must consider it, as C.S. Lewis did, “the great sin.”

An “Anti-God State of Mind”

Seeing pride in others is easy, but seeing it in ourselves… not so much. Consider what Lewis says to ask yourself to find out if pride is a problem for you:

“How much do I dislike it when other people snub me, or refuse to take any notice of me, or shove their oar in, or patronize me, or show off?”

Our annoyance and frustration with others too often points to our own problem with pride by revealing a desire to elevate ourselves in some way above others. Pride is very much a struggle of the competitive nature within every one of us.

Lewis describes the struggle it this way:

“Pride gets no pleasure out of having something, only out of having more of it than the next man… It is the comparison that makes you proud, the pleasure of being above the rest.”

Pride, as Lewis describes it, creates an “anti-God state of mind,” living within us as a “spiritual cancer.”

The Pharisee & The Tax Collector

The story Jesus told about a Pharisee and a Tax Collector proves Lewis’ point well. Please take a minute to reacquaint yourself with the passage found in Luke 18:9-14.

The Pharisees words and actions show that pride involves:

  1. Thinking we have any merit in our own abilities.
  2. Seeing others with contempt and disrespect.
  3. Placing ourselves above others.

Lewis’s describes this “anti-God state of mind” with these words:

“In God you come up against something that is in every respect immeasurably superior to yourself. Unless you know God as that – and, therefore, know your-self as nothing in comparison – you do not know God at all. As long as you are proud you cannot know God. A proud man is always looking down on things and people: and, of course, as long as you are looking down, you cannot see something that is above you.”

The words and actions of the tax collector, however, give us a needed view of humility. The tax collector stands at a distance and shows that he knows he is a sinner and in need of God’s mercy and grace. He can’t even look at God because of the contrast between God’s holiness and the man’s own sin.

Identifying Pride

Fortunately, Scripture provides the necessary instruction for identifying pride in our lives.

  1. Ask God to reveal your pride. We must ask God to show us our pride, because we likely won’t see it otherwise.
  2. Earnestly seek God. And remember, eradicating pride is not a one and done deal.
  3. Seek accountability. God encourages us to seek others help in eliminating sin.
  4. View humility as essential. Christ’s example of humility sets the standard.
  5. Look in the mirror of Scripture. The Redeemer Church of Dubai offers a list of “30 Biblical Indicators of Pride in Our Lives” and gives a great way to use Scripture as a mirror for identifying pride.

Pride blocks our ability to see God (Deuteronomy 8:14). Humbleness, on the other hand, involves awareness of the heart’s true condition, one of sinfulness, hopelessness and utter depravity without the redeeming work of Christ. We’ll look at humility in detail In a couple of weeks.

DISCUSSION: What are your thoughts on pride?

Two resources in addition to Scripture played a tremendous role in this very personal study on pride: Pride & Humility by Thomas A Tarrants & The Great Sin by C.S. Lewis.

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Why We Need Variety within Spiritual Disciplines

Below is a guest post by Chris Peek. Chris blogs at Trail Reflections where he offers content that encourages leaders to discover their life mission, live with intention, pursue adventure and become fully alive.

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Why We Need Variety within Spiritual Disciplines

My heart is prone to forget. For seven years, my wife has struggled with a chronic health condition known as POTS (Postural Orthostatic Tachycardia Syndrome) – a form dysautonomia. From 2008-2011, we traversed the specialty medical circuit – VCU, Vanderbilt, Toledo, and the Mayo Clinic – as Karen underwent test after test, consultation after consultation.

Over time, it became apparent that she would be forced to manage the disease rather than be cured of it. Through the days, months, and years of pain and struggle, Karen has shown incredible strength and resolve. And as her condition became our new “normal,” our attention turned to growing our family.

Some doctors opined that we should hold off on having children. However, Karen’s POTS specialist in Toledo encouraged us to pursue pregnancy, stating that many POTS patients do really well while pregnant.

Yet after three miscarriages, we contemplated whether or not we should simply give up. Thankfully, we didn’t lose complete hope, even in the midst of some extremely dark days. Eventually, Karen got pregnant once again, and this time, everything seemed to be on track right up through the first several hours of labor.

I have a saying that few things in our lives seem to come easy, and the delivery of our son would be no exception. About 4:30 AM, the doctor burst into our room, jarring me out of my light nap. With a deep concern in his voice, he confirmed that both Karen’s and the baby’s heart rates were unstable. They needed to perform a C-section right away. After the longest hour-and-a-half of my life, she gave birth to our beautiful, healthy son.

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Prone to Forget

Six months later, my heart is prone to forget about the struggle and pain. I am more apt to go about our daily routine of diaper changes and battling acid reflux without spending a moment recognizing God’s blessing of a beautiful baby boy.

Similarly, my heart is prone to lose sight of the cross and the brutal sacrifice Jesus made on our behalf. I am so self-absorbed that I am more concerned about paying the bills than God’s work throughout the nations. I can stand in awe of God’s blessing one day and have completely forgotten about His favor a mere 24 hours later.

Maybe that is why the apostle Paul urges us to “Pray without ceasing…” or why the Psalmist prayerfully offers, “I meditate on your precepts and consider your ways.”

There are so many distractions in our world that it takes discipline to remain in firmly entrenched in God’s presence. Spiritual discipline. That’s not a phrase we hear bandied about too much anymore, even within the walls of the church. Discipline sounds so twentieth century. We live in the century of instantaneous pleasure and success.

I’m probably the last person who should be writing about spiritual discipline because my heart is prone to wander and is filled with inconsistencies. Nevertheless, an ongoing relationship with God cannot exist without spiritual discipline. Discipline is a word we often associate with routine and boredom. Yet by adding a little variety, we can keep our relationship with God alive and vibrant.

Variety within Spiritual Disciplines

We don’t have to sit in the same location to pray or read the Bible. We don’t have to attend the same church service and sit in the same pew we have been sitting in for the last 20 years. If your spiritual walk feels stale, it’s probably because it is. The goal of spiritual discipline is not discipline in and of itself, but to draw into a more intimate walk with the Father.

What are some ways we can add variety to spiritual disciplines?

Worship – This can take on so many forms. Why not look for creative and meaningful ways to worship? Work is worship. Art is worship. Singing is worship. The key is whether the worship points back to God or to self.

Prayer – I like to pray while I am walking on a nature trail. Sometimes I talk to God while driving. Other times, I prefer to pray just sitting in silence. We may need to break away for an hour and spend time with God in His Creation.

Acts of Service – There are an infinite number of ways to serve the church and community. They key involves utilizing our unique calling in a variety of others-centered ways.

Bible Reading – There are numerous, sound Bible translations available to us, and it may help to switch up every once in a while. In addition, we have limitless books, courses, Bible studies, and workbooks available at the click of a mouse. These resources provide a helpful way to inject life into devotional times.

DISCUSSION: Is your heart prone to wander? What other ways can we add variety to spiritual disciplines in order to make our hearts come alive?

 

A Detailed Life

Ever had your car professionally detailed? I have not, technically, but it was done to the “new” cars I have purchased. The pre-owned vehicles once moved and breathed in other lives but transferred into my life with the previous owners detailed out.

Neither have I detailed a vehicle myself. Why? Because it’s tedious work. Detailing involves getting into cracks and crevices and digging out accumulated grime. It’s taking out the floor mats and vacuuming. It’s reaching way under seats and getting all the crumbs and forgotten pencils, papers and water bottles. Sometimes, it results in “that’s where that is” or “I forgot all about that” or “Eeewww!”

Detailing sort of hits a reset button. It reorganizes and renews. Changing outside appearances in most areas of life really isn’t all that difficult, but making lasting change where our inner life matches our outer life, where the details of life balance with one another, can be a real struggle. Detailing our inner lives means digging into the cracks and crevices and reaching way underneath the surface to hidden places to find the forgotten, lost and unsavory.

2014 Word 365 – Details

Details 4Detailing my life, which I consider focusing in on the details as much as the Holy Spirit leads, in 2014 will lead me to do everything I do “simply, slowly and clearly,” in essence, to get into the cracks and crevices in a way that allows for hitting the reset button in some areas and discovering new direction in others. Specifically, focusing on the details of life will help me…

  • Simplify. My natural tendency involves complicating everything. If I don’t deliberately think of keeping the details of my life simple, I get overwhelmed easily. Focusing on the details will better establish a habit of simplicity.
  • Slow down. When I read, I move quickly to reach the end in order to move on to another book. But I miss out on the processing and applying. When I write, I also do so quickly and fail to carefully consider every word. Listening, too, often involves forming responses instead of truly hearing. Slowing down will amplify the quality of the time I spend in my favorite activities and with the people I love most.
  • Clarify.  Focusing on the details will also help clarify my focus. If I can find ways to stay clear in my focus (God’s will for the details of my life), I believe my life will be simpler. I also believe I will be more productive the clearer I can get and keep my focus.

Focus Determines Reality

In Star Wars, The Phantom Menace, Qui Gon Jinn tells Anakin, “Your focus determines your reality.” Unfortunately, Anakin’s focus continually drifted toward fear, resulting in him choosing the path of darkness.

As I choose to focus on the details of life in 2014, I too realize that my focus will determine my reality. If I fail to detail certain areas in my life, I may continue down a hurried and complicated path. I may continue to find myself increasingly confused and less productive. But if I guard my focus, I can walk the path of an amplified life that produces and inspires depth of character.

Details 5So once again, as I refocus on the two verses in Isaiah given as a focus for my life almost four years ago, I realize the necessity of creating a detailed life, one that exists in immediate and thorough obedience.

DISCUSSION: How’s your focus?

Want help with your goal setting?
Check out the terrific resources offered in
New Year’s Bible Study” at Beyond the Sinner’s Prayer.