THE GREATEST RELATIONSHIP
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WHAT'S IN YOUR TOOL KIT? |
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Simple Steps to Start Your Day:
One of the greatest challenges for those struggle with Anxiety, Depression, and the Heaviness of Life can be simply "Getting Started" each day. What may seem like just an everyday routine can become obstacles of enormous proportion to so many others walking life's journey. An essential part of "Getting Started" each day is the process of taking "Simply Steps," one at a time which gives one a sense of small accomplishments building upon one another which produce a sense of functionality, productivity, and confidence. Within this process, another valuable tool is to actually write down these "Simple Steps" or as we referred to them as "small accomplishments," keeping a list/journal which will give one a sense of just how much they have, indeed, accomplished that morning/day.
Below are a some examples of
"Simple Steps":
"Simple Steps":
- Set a regular time to wake up each morning
- Have a cup of coffee/breakfast
- Take a warm shower/Practice Good Hygiene/Healthy Diet/Exercise (even if it is minimal on some days)
- Have a quiet time/read/meditate (sit outside/take a walk enjoying nature)
- Love/Help Children Prepare for school
- Take small steps to get to work
- Listening to one's Body and Mind (Regulating Activity/Being aware of one's Triggers to Anxiety/Depression/Maintaining Healthy Boundaries)
- Look for opportunities to encourage, serve, and help others around you (In your "Sphere of Influence)
Cultivating a Heart of Gratitude: "The Thankful List"
One of the greatest ways to begin to take small steps up out of the darkness of depression or to step down from a state of high anxiety into a peacefulness of mind is to begin to think of all that you've been blessed with spiritually, physically, materially, emotionally, mentally, and relationally. A most effective method for practicing this discipline is making what a wise mentor of mine called a Daily "Thankful List" of the things that have been given to you. The key is not be too broad, but to be both broad and simplistic, including broad items such as your "Family and your House" and simplistic items such as the "Warm Shower" you had this morning, or the fact that your "Car actually cranked on a frigidly cold morning." In focusing on these things, your mind is "re-directed" to all the things that you are blessed with each and every day that can be sources of encouragement. A good starting point is to make a list of (50) items and then once you've reached that number, challenge yourself to continue your list until you reach (100) items and then take time to review. Just for the record, the first time my personal mentor took me through this exercise, he challenged me until my list reached (200) items - it took me an entire month, but it was most rewarding to see how much I was blessed with in so many areas of my life, however prior to that experience my eyes had simply not been opened to see all of those things.
One of the greatest ways to begin to take small steps up out of the darkness of depression or to step down from a state of high anxiety into a peacefulness of mind is to begin to think of all that you've been blessed with spiritually, physically, materially, emotionally, mentally, and relationally. A most effective method for practicing this discipline is making what a wise mentor of mine called a Daily "Thankful List" of the things that have been given to you. The key is not be too broad, but to be both broad and simplistic, including broad items such as your "Family and your House" and simplistic items such as the "Warm Shower" you had this morning, or the fact that your "Car actually cranked on a frigidly cold morning." In focusing on these things, your mind is "re-directed" to all the things that you are blessed with each and every day that can be sources of encouragement. A good starting point is to make a list of (50) items and then once you've reached that number, challenge yourself to continue your list until you reach (100) items and then take time to review. Just for the record, the first time my personal mentor took me through this exercise, he challenged me until my list reached (200) items - it took me an entire month, but it was most rewarding to see how much I was blessed with in so many areas of my life, however prior to that experience my eyes had simply not been opened to see all of those things.
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Click on the PDF to print a copy of the handout above.
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WHAT ABOUT ANXIETY?
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Our Five Senses of SIGHT, TOUCH, HEARING, SMELLING, and TASTING are ways in which we naturally experience the world around us. But they can also be unique tools for helping oneself or helping someone else as a caregiver to work through an anxiety attack. The idea is instead of doing the old "Count to 10 slowly forwards and backwards" and calm your breathing, we can actually help ourselves or someone else recognize things unique to each of the Five Senses that can refocus their mind, body, and emotions on a sense of peace, calmness, and safety. If you or someone you're helping goes through all Five Senses and is still a bit anxious, it's a great idea to walk through this exercise a second time, finding new items for each Sense of the body.
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Identify Triggers
A 'Trigger' is defined as something/someone that causes something else to happen causing one to enter into a time of anxiety, panic, or depression. Identifying triggers can help you know particular situations/events/people that may contribute to your condition. Triggers will also help you to identify healthy "Boundaries" that may need to be put in place in your life based on those particular identified circumstances or individuals. |
Setting Healthy "Boundaries" - Boundaries define us. They define what is me and what is not me. A boundary shows me where I end and where someone else begins, leading me to a sense of ownership. Knowing what I am to own and take responsibility for gives me ownership. Taking responsibility for my own life gives me freedom and opens up many different options. However, if I do not "own" my life, my choices and options become very limited. (Boundaries, pg.31)
The Bible tells us clearly what our parameters are and how to protect them, but often our family, or other past relationships, confuse us about those parameters. In addition to showing us what we are responsible for, boundaries help us to define what is not on our property and what we are not responsible for. (Boundaries, pg.32) "Boundaries help us to own what is ours and only what is ours." (Dr. Ed. Welch) |
Spend Time With a Care Giver/Friend/Accountability Partner:
-It is so important that you find someone you can trust to share your struggles with.
-They can encourage you and support you.
-They can be a sounding board to just get things out!
-They can help get you out of the house (help you get back to functioning again)
-They can remind you of truth and reality.
-It is so important that you find someone you can trust to share your struggles with.
-They can encourage you and support you.
-They can be a sounding board to just get things out!
-They can help get you out of the house (help you get back to functioning again)
-They can remind you of truth and reality.
Distorted Thinking Patterns
Harmful "Distorted Thinking Patterns" often arise from life experiences that have altered the way in which we process everyday realities causing us not to see life as it really is, thus not seeing ourselves as we really are, nor our circumstances from a proper perspective. Hopefully the page below will shed some truth on the matter of correcting our "wrong thinking patterns" and retraining our minds to think differently when examining ourselves as well as our life's circumstances.
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Staying Active/Healthy:
Daily Activity Planner for Depression/Anxiety Recovery Does depression/(anxiety) keep you from feeling in control of your days? Many people find that setting up a routine can help with their symptoms. So try to get on a schedule. Below is a planner that you can use to map out your day. It's also like a journal that helps you track your mood. Plus, you can compare what you planned to do with what you actually did. After a few weeks, you might see patterns that you never noticed before. For instance, you might find that you feel worse at one time of the day or during a particular activity. It could also show you the things that tend to make you feel anxious. Once you start seeing trends like these, you can prepare more for the times when you might feel depressed/(anxious). That way, you can make a plan to deal with them or avoid them altogether. -- Source: WebMD Suggested Daily Activities: -Daily Personal Hygiene (Try to shower daily, brush teeth) -Have a morning quiet reading or devotional time -Eat healthy Meals Regularly (Your body needs necessary nutrients) (some foods such as sugar can greatly affect people with depression/anxiety) -Exercise regularly, even simply walking, light yard work (exercise is natural serotonin for the body) -Go for a ride with a friend, even if you don't stop anywhere. - Have a friend come by and take you to lunch. - Call and talk to a friend - Be active around your home (help with chores, etc.) - Watch a favorite movie or TV show - Even take a short nap! Yes, naps are permitted to give your mind and body the necessary rest it needs during times of anxiety and depression when it is working extra hard. Simple Steps as Mentioned at the top of the page........
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Have Hope Daily Activity Planner
- Source: WebMD DIRECTIONS: In the first column, plan what you want to do tomorrow. Then, tomorrow night, fill out the remaining three columns. Did you do what you intended? How did you feel during each time? Did anything happen that might have affected your mood? For instance, did you get into an argument with a friend? Did you start thinking about things that made you anxious? Source: Download the Have Hope Daily Activity Planner below: 
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