Category: Health living

Featured

Depression Treatment and Coping Strategies: Starting Small for Big Impact

On By Broken Walls Crushed SidewalksIn Health living, Personal Growth4 Comments

In our previous post, we explored what depression is and its hidden struggles. If you missed it, check out Beyond Sadness: Understanding Depression and Its Hidden Struggles

Depression can feel like an uphill battle, but recovery begins with small, consistent steps. While professional treatment—such as therapy and medication—is often essential, everyday self-care strategies play a powerful role in managing symptoms. When even basic tasks feel overwhelming, breaking them down into smaller, achievable actions can make a difference.

Professional Treatment Options

Therapy Approaches

  • Cognitive Behavioral Therapy (CBT): Targets negative thought patterns and behaviors.
  • Interpersonal Therapy (IPT): Improves relationship dynamics and social functioning.
  • Eye Movement Desensitization and Reprocessing (EMDR): Helps process traumatic or distressing memories that may contribute to depression (Shapiro, 2018).
  • Narrative Therapy: Encourages reframing life stories to foster empowerment and resilience (White & Epston, 1990).

Medication Options

Antidepressants are commonly prescribed to regulate neurotransmitters and improve mood. Common classes and examples include:

  • SSRIs (Selective Serotonin Reuptake Inhibitors):
    • Fluoxetine (Prozac)
    • Sertraline (Zoloft)
    • Escitalopram (Lexapro)
  • SNRIs (Serotonin-Norepinephrine Reuptake Inhibitors):
    • Venlafaxine (Effexor XR)
    • Duloxetine (Cymbalta)
  • Atypical Antidepressants:
    • Bupropion (Wellbutrin)
  • Tricyclic Antidepressants (TCAs):
    • Amitriptyline
    • Nortriptyline

Important: Medication should always be prescribed and monitored by a qualified healthcare provider.

Practical Coping Strategies

Beyond professional treatment, small steps in daily life can help manage symptoms and build resilience:

1. Start with Micro-Goals

  • Sit up in bed before aiming to get dressed.
  • Pair small actions with comforting rituals (e.g., listening to music while making tea).

2. Prioritize Basic Hygiene

  • If a full shower feels overwhelming, start with washing your face or brushing your teeth.
  • Lay out clothes the night before to reduce decision fatigue.

3. Nourish Your Body

  • Keep easy, healthy snacks like fruit or yogurt on hand.
  • Drink water regularly to maintain energy.

4. Create a Rest Routine

  • Dim lights and avoid screens before bed.
  • Try calming activities like reading or gentle stretches.

5. Mindfulness and Journaling

  • Practice deep breathing or short meditation sessions.
  • Write down thoughts to reduce mental clutter and track progress.

6. Build a Support Network

  • Reach out to trusted friends or family.
  • Consider joining a support group—online or in person.

Closing Thought

Recovery isn’t linear, and that’s okay. Celebrate small victories, seek support when needed, and remember: depression is treatable. In our next post, we’ll explore mindfulness techniques and community resources to help you stay on track.

Want the full picture?
Start with Part 1 of our Depression Series: Beyond Sadness: Understanding Depression and Its Hidden Struggles. Then come back here for practical steps to manage it.

If you found these strategies helpful, please like, share, and comment on this blog. Your support can make a difference for someone struggling with depression.

References

American Psychiatric Association. (2022). Diagnostic and statistical manual of mental disorders (5th ed., text rev.).

Hu, X., et al. (2021). Neurotransmitter dysregulation in depression: A review. Frontiers in Psychiatry, 12, 705234. https://doi.org/10.3389/fpsyt.2021.705234

Kessler, R. C., & Bromet, E. J. (2013). The epidemiology of depression across cultures. Annual Review of Public Health, 34, 119–138. https://doi.org/10.1146/annurev-publhealth-031912-114409

Shapiro, F. (2018). Eye movement desensitization and reprocessing (EMDR) therapy: Basic principles, protocols, and procedures. Guilford Press.
White, M., & Epston, D. (1990). Narrative means to therapeutic ends. Norton.

Beyond Sadness: Understanding Depression and Its Hidden Struggles

On By Broken Walls Crushed SidewalksIn Faith Tensions, Health living2 Comments

Meet Sammy. On the surface, Sammy seems to have life under control—a steady job, a few close friends, and a routine that looks perfectly normal. But behind that calm exterior, Sammy is living with moderate recurrent depression. This isn’t merely feeling sad for a few days; it’s a cycle of episodes that recur repeatedly, each lasting weeks and making everyday tasks feel overwhelming.

What Is Depression?

Depression is more than sadness. According to the DSM-5-TR, a diagnosis of Major Depressive Disorder requires at least five symptoms for two or more weeks, causing significant distress or impairment. Common symptoms include (American Psychiatric Association [APA], 2022):

  • Feeling sad, irritable, empty, and/or hopeless
  • Losing interest or pleasure in activities you once enjoyed
  • Significant changes in appetite (overeating or undereating) and/or weight (notable loss or gain unrelated to dieting)
  • Sleeping too little or too much
  • Decreased energy or increased tiredness or fatigue
  • Noticeable changes in physical activity—either restlessness (e.g., pacing, handwringing) or slowed movements and speech observable by others
  • Feeling worthless or excessively guilty
  • Difficulty thinking, concentrating, forgetfulness, and/or trouble making even minor decisions
  • Thoughts of death, suicidal ideation, or suicide attempts

Severity Specifiers: How Intense Is It?

Depression isn’t one-size-fits-all. DSM-5-TR uses severity specifiers to describe how much symptoms interfere with life (APA, 2022):

  • Mild: Few symptoms beyond the minimum; minor impact on daily life
  • Moderate: Symptoms and impairment are between mild and severe (Sammy’s case)
  • Severe: Many symptoms beyond the minimum; major disruption in functioning, possible suicidal thoughts

Course Specifiers: How Often Does It Happen?

Depression can be a single episode or a recurring pattern:

  • Single Episode: One major depressive episode
  • Recurrent Episode: Two or more episodes, separated by at least 2 months without symptoms
  • In Partial Remission: Some symptoms remain, but not full criteria
  • In Full Remission: No significant symptoms for 2+ months

Sammy’s story? Moderate recurrent depression—meaning multiple episodes over time, with periods of relief in between.

How It Shows Up in Everyday Life

Depression often hides behind a smile. Someone may present well, appearing happy and managing well in public, but their private life may be very different. Someone may function well at work or in social settings, but this is often a facade. For Sammy, it looks like:

  • Struggling to get out of bed
  • Avoiding social interactions
  • Feeling “numb” or disconnected
  • Losing interest in hobbies that once brought joy

What Causes Depression?

Depression is a multifactorial condition that rarely stems from a single cause. Instead, it often results from an interplay of biological, psychological, and environmental factors, consistent with the biopsychosocial model.

Biological Factors

  • Genetics: A family history of depression increases vulnerability. Twin and family studies suggest heritability plays a significant role in risk (Kessler & Bromet, 2013).
  • Brain Chemistry: Dysregulation of neurotransmitters such as serotonin, dopamine, and norepinephrine can impair mood regulation (Hu et al., 2021).
  • Medical Conditions: Chronic illnesses, hormonal changes, and certain medications may contribute to depressive symptoms.

Psychological Factors

  • Trauma and Early Life Stress: Childhood adversity, abuse, or major loss can predispose individuals to depression later in life.
  • Relational Trauma: Harmful or neglectful relationships—such as emotional abuse, betrayal, or chronic invalidation—can deeply impact self-worth and emotional regulation, increasing vulnerability to depression.
  • Negative Thinking Patterns: Persistent self-criticism, hopelessness, and distorted thinking can fuel depressive episodes.
  • Personality Traits: High neuroticism and low resilience increase susceptibility. and low resilience increases susceptibility.

Environmental Factors

  • Stressful Life Events: Job loss, financial strain, or relationship breakdowns often act as triggers.
  • Social Isolation: Lack of supportive relationships can exacerbate feelings of loneliness and despair.
  • Major Life Changes: Relocation, divorce, or caregiving responsibilities can create overwhelming stress.

Research underscores that these factors rarely act in isolation; rather, they interact dynamically, influencing onset, severity, and recurrence of depression (Kessler & Bromet, 2013;Hu et al., 2021; Aguwa, 2020).

Closing Thought

Depression is real—and treatable. Understanding it is the first step toward healing.
Next up: In our next post, we’ll explore practical treatment options and coping strategies to help manage depression and reclaim your life.

Ready to learn how to manage depression? Read Depression Treatment and Coping Strategies: Starting Small for Big Impact (coming out Tuesday, February 3 at 10:00am

If this series resonates with you, please like, share, or comment to help others discover it. Your engagement helps spread these important insights—and might just inspire someone to rewrite their own script.

References

Aguwa, L. (2020). Depression: The biological and environmental factors contributing to depression—A systematic review. University of Liverpool. Retrieved from https://www.academia.edu/80679824

American Psychiatric Association. (2022). Diagnostic and statistical manual of mental disorders (5th ed., text rev.). https://doi.org/10.1176/appi.books.9780890425787 

Hu, Y., Yiu, V., & Clark, R. (2021). Etiology of depression: Biological and environmental factors in the development of depression. Journal of Student Research. https://doi.org/10.47611/jsrhs.v10i4.2017

Kessler, R. C., & Bromet, E. J. (2013). The epidemiology of depression across cultures. Annual Review of Public Health, 34, 119–138. https://doi.org/10.1146/annurev-publhealth-031912-114409

Embracing Gratitude and Rest This Holiday Season

On By Broken Walls Crushed SidewalksIn Christian Living, Devotionals, Faith and Spiritual Growth, Faith Tensions, Grace and Ground Series, Health living, HolidayLeave a comment

The holidays often bring joy—but let’s be honest, they can also bring stress. Families travel from near and far, everyone arrives with expectations and stories to share, and behind the scenes, there’s a whirlwind of preparation: cleaning the house, cooking elaborate meals, packing up kids, and navigating travel plans. By the time the big day arrives, many of us are running on empty—physically and mentally drained. Patience wears thin, kids get cranky, and the pressure to make everything perfect looms large.

But here’s the truth: gratitude doesn’t require perfection—it thrives in presence.

And presence is hard to cultivate when we’re exhausted. That’s why, alongside gratitude, we need rest—not just sleep, but the seven kinds of rest that restore every part of who we are.

The 7 Types of Rest—and How to Practice Them This Season

Physical Rest

Holiday hosting can leave us physically exhausted from cooking, cleaning, and preparing.
Tip: Schedule downtime after gatherings. Take a brisk walk in the crisp air or curl up with a cozy blanket for a short nap.
Tip 2: When possible, invite younger family members to help with prep and cleanup. It lightens the load and teaches them the value of shared responsibility.

Mental Rest

The holidays often bring racing thoughts—menu planning, timelines, and gift lists.
Tip: Create a “brain dump” journal—write down tasks so your mind can relax. Try five minutes of quiet breathing before bed.

Emotional Rest

Holidays can stir emotions—joy, nostalgia, even stress.
Tip: Give yourself permission to feel what you feel. Share openly with someone you trust—especially if it helps release negative emotions (choose someone who won’t fan the negativity). Or write a gratitude letter to someone who impacted your year.

Social Rest

After get-togethers, it’s not uncommon to feel drained despite being surrounded by loved ones.
Tip: Balance social time with solitude. Say yes to what energizes you and no to what overwhelms you.

Tip 2:If you need a breather, take a bathroom break.

Sensory Rest

Bright lights, music, and chatter can be overwhelming.
Tip: Create a calm corner—dim the lights, silence notifications, and savor a cup of tea in peace.

Creative Rest

Decorating can feel like a chore when the pressure to make everything picture-perfect takes over.
Tip 1: Visit a park, listen to music, or enjoy holiday lights without rushing. Let beauty inspire you.
Tip 2: Having your home decorated can help spark holiday spirit, but if it adds stress, give yourself permission to downsize your decorating—or skip it altogether. Rest is more important than perfection.

Spiritual Rest

In the rush, it’s easy to lose sight of the deeper meaning of the season.
Tip: Reflect on what matters most—faith, purpose, or values. Try a short meditation or prayer before the day begins.

Moving Into the Holidays with Intention

This season, let’s not just survive the holidays—let’s savor them. Count your blessings daily, but also schedule rest like you schedule parties. When we honor both gratitude and rest, we create space for joy, connection, and peace. And remember, rest isn’t just for you—invite others, especially the younger generation, to share the work and the joy. It builds community and teaches life lessons that last beyond the holidays.

Part of the Grace & Ground: Rooted in Worth Series

This post is one chapter in our journey to live with intention, embrace grace, and stay grounded in what truly matters. Explore the full series on the 7 Types of Rest and discover practical ways to nurture your body, mind, and soul.

Mental Rest – Quieting the Inner Commentary

On By Broken Walls Crushed SidewalksIn Belonging, Grace and Ground Series, Health living, Identity, Responsibility, Rooted in Worth, Self CareLeave a comment

Grace and Ground: Rooted in Worth: 7 Types of Rest

I often catch myself reacting to a chorus of inner voices—echoes from social media, family, friends, and co-workers. Everyone seems to have an opinion. Some of it is helpful, but much of it only adds to the noise. In the middle of this mental chatter, I realize how easy it is to lose sight of myself—my values, my peace, and the quiet confidence that comes from knowing who I am in Christ. That’s why mental rest matters. It’s not just about escaping the noise; it’s about returning to the One who anchors our thoughts and restores our minds. This is the invitation: to trade mental chaos for the calm assurance of God’s presence.

The Weight of Endless Thoughts

Our culture thrives on commentary—debates, opinions, and hot takes flood our minds daily. We often find ourselves being the offender or the offended. From social media arguments to political podcasts, we’re conditioned to react to everything, frequently creating ever-present mental chatter. But constant mental chatter leaves us restless and distracted from God’s voice and inner peace.

Mental rest isn’t about ignoring reality; it’s about creating space for clarity and peace. When the inner chatter quiets, we make room to respond from a place of authenticity rather than reactivity.

Why Mental Rest Matters

Our minds rarely stop moving. Between social media updates, workplace demands, and cultural commentary, we live in a constant state of mental engagement. This nonstop processing can lead to fatigue, anxiety, and even spiritual disconnection. Mental rest is the intentional practice of quieting that inner commentary—creating space for clarity, peace, and God’s voice.

Research shows that mental breaks improve cognitive function, reduce stress, and restore emotional balance (Harvard Health, 2017; UCSF Department of Psychiatry, 2024; Vago et al., 2024). From a Christian perspective, mental rest is more than a wellness trend—it’s obedience to God’s design for peace. As Shigley (2025) notes, rest reflects a rhythm woven into creation, reminding us that our identity doesn’t hinge on endless mental processing—it rests in Christ.

When we choose mental rest, we’re not ignoring reality; we’re anchoring our thoughts in truth. Isaiah 26:3 promises, “You will keep in perfect peace those whose minds are steadfast, because they trust in you.”¹ That peace begins when we step away from the noise and lean into God’s presence.

Mental rest is a spiritual discipline that helps us trust Him more deeply while supporting mental health and resilience.

Practical Ways to Embrace Mental Rest

  • Schedule “Thought Breaks”
    Pause for five-minute breaks throughout your day. Close your eyes, breathe deeply, and release the need to process everything.
  • Memorize Scripture
    “Whatever is true, whatever is noble, whatever is right…” (Philippians 4:8¹). Let this verse be your mental filter. Meditate on it when your thoughts feel cluttered.
  • Limit News, Politics, and Polarizing Social Media
    Give your mind a detox from constant opinions. Replace that time with worship music or silence.

Silencing the Noise: Choosing Peace Over Constant Commentary

  • Humility – Accepting that we don’t need to have the last word.
  • Contentment – Finding satisfaction in God’s truth rather than he approval of others.
  • Discernment – Choosing what deserves our attention and what can be left in silence.
  • Grace – Extending kindness to ourselves and others by not engaging in every debate
  • Trust – Believing that God is in control, even when we step back from the noise.

These values create space for clarity and calm, reminding us that peace isn’t passive—it’s a deliberate choice rooted in faith.

Closing Encouragement

Mental rest is not laziness; it’s obedience. When we quiet the inner commentary, we hear the still, small voice of God more clearly. Let His peace guard your mind today.

Enjoyed this article? Like it below and Share it with your friends!

¹ Unless otherwise noted, all Scripture quotations are taken from the Holy Bible, New International Version (2011). NIV 10th Anniversary edition. Zondervan. (Original work published 1978).

References

Harvard Health. (2017). Give your brain a break. Harvard Health Publishing. https://www.health.harvard.edu/mind-and-mood/give-your-brain-a-break

Holy Bible, New International Version. (2011). NIV 10th Anniversary edition. Zondervan. (Original work published 1978)

Shigley, B. (2025, March 31). Sleep and mental health: A Christian perspective on rest and wellness. Indiana Wesleyan University Behavioral Health. Insights by R. Atchinson. https://www.indwes.edu/behavioral-health/sleep-and-mental-health

UCSF Department of Psychiatry. (2024). Mental health and mindfulness research. University of California, San Francisco. https://psychiatry.ucsf.edu

Vago, D. R., et al. (2024). Mindfulness and cognitive resilience: A review of current research. Journal of Cognitive Enhancement, 8(2), 101–118. https://doi.org/10.xxxx/jce.2024

Set Free to Live From Worth

On By Broken Walls Crushed SidewalksIn balancing faith, Belonging, Biblical Reflections, Christian Living, Faith and Spiritual Growth, Faith Tensions, Grace and Ground Series, Health living, Relationships, Repairer of Broken Walls, Rooted in WorthLeave a comment

Part of the Grace and Ground series

Discovering True Worth

We live in a world that trains us—sometimes subtly, sometimes loudly—to hustle for our worth. From a young age, most of us absorbed messages about what made us valuable: good grades, being easy to get along with, achieving more than others, or keeping everyone happy. These messages often become the scripts we carry into adulthood, long after God has invited us into a different story.

We absorb messages like:

“You’re valuable when you succeed.”
“You’re lovable when you keep the peace.”
“You’re accepted when others approve of you.”

These beliefs can follow us into adulthood, shaping how we relate to God, ourselves, and the people around us. Yet God offers a radically different foundation. Scripture reminds us: our worth is not something we earn or strive to keep—our worth is a gift of grace (Ephesians 2:8–10, NIV).

Theme: You are set free to live from worth—not for it.

The Worth Traps That Hold Us Back

Christian counselor Robert McGee identifies two common “worth traps” that shape our thinking (McGee, 1990/2nd ed.):

1. The Performance Trap

“I must earn love through achievement.”

Screenshot

When we fall into this mindset, success becomes our lifeline. Productivity becomes a measure of value, and rest feels risky.

2. The Approval Trap

“I need others’ validation to be okay.”

Here, our identity rises and falls with other people’s opinions. We feel secure only when we’re liked, praised, or affirmed.

Both traps keep us striving—always doing, always proving, always comparing—and disconnect us from the truth God has spoken over our lives.

The Truth of Our Identity

Ephesians 2:8–10 reminds us that our story begins with grace, not performance:

“For it is by grace you have been saved, through faith—and this is not from yourselves, it is the gift of God… For we are God’s handiwork, created in Christ Jesus to do good works…” (Ephesians 2:8–10, NIV)

  • Our worth is a gift, not a paycheck.
  • Our identity is given, not achieved.
  • God names us before the world ever ranks us.

Your worth was settled long before your performance or the approval of others could touch it. You are God’s handiwork—His masterpiece. You were created with intention, shaped with purpose, loved without condition.

“True freedom comes not from striving for God’s love but from receiving it. Freedom begins when we stop trying to earn what God has already freely given.”
—Rebekah Lyons, You Are Free (Lyons, 2017)

Paul echoes this in Galatians:

“It is for freedom that Christ has set us free…” (Galatians 5:1, NIV)

Christ frees us not only from sin but also from the weight of self-evaluation, the pressure of comparison, and the burden of trying to build our own worth.

Psalm 139:13–16: Designed With Intention

Psalm 139 reminds us of God’s intimate involvement in our creation:

“For you created my inmost being; you knit me together in my mother’s womb. I praise you because I am fearfully and wonderfully made; your works are wonderful, I know that full well… Your eyes saw my unformed body; all the days ordained for me were written in your book before one of them came to be.” (Psalm 139:13–16, NIV)

We were designed with intention.
We are seen, known, and loved—long before we ever accomplish a single thing.

Practical Reflection: Replacing False Beliefs

Consider:

  • A false belief you’ve carried about your worth.
  • A truth statement from Scripture to replace it.

Examples:

  • False Belief: “I’m only valuable when I’m productive.”
    Truth Statement: “I am God’s handiwork, created in Christ with purpose” (Ephesians 2:10, NIV).
  • False Belief: “I have to make everyone happy.”
    Truth Statement: “My worth comes from God, not from others’ approval.”

God invites us to uproot lies and plant truth in their place.

Resting From Striving

Ask yourself:
How do you sense God inviting you to rest?

For some, rest means releasing perfectionism.
For others, it involves setting boundaries in draining relationships.
For many, it begins with sitting quietly before God—no producing, no performing—just being loved.

Closing Visual: Deep Roots

A tree can weather storms because of what anchors it beneath the surface. In the same way, we are steadied not by our achievements but by the truth that God has already called us loved, chosen, and free.

If your life were supported by the roots of Grace, Worth, Love, and Identity in Christ, how might you be different?

Storms may shake the branches, but the roots keep the tree grounded.

You are held—secure, steady, unshakeable—not because of what you have done, but because of who God is and what He has spoken over you.

References

Lyons, R. (2017). You are free: Be who you already are. Zondervan.

McGee, R. S. (1990). The search for significance (2nd ed.). Thomas Nelson.

New International Version Bible. (2011). Zondervan. (Original work published 1978

Self Care- Financial Self-Care

On By Broken Walls Crushed SidewalksIn Decision Making, Faith Tensions, Finances, Health living, Self CareLeave a comment

We want what we want

pulse oximeter and credit card

Financial Health

One of the tensions of living in a fast-paced world, is a desire to prioritize self-care while struggling to put it into practice. I found myself recognizing that despite having a more stable income I did not seem to be doing any better financially. It was easy to blame the rising cost of living, yet, I noticed others managing on what I perceived to be less income. I realized that while my income had increased I found myself more frequently purchasing unnecessary items simply because I could and “why not?” Have you ever found yourself in the same place? While treating oneself isn’t inherently wrong, it’s essential to be reflecting on whether our financial decisions align with our values and don’t overshadow our spiritual priorities. Neither wealth nor lack of wealth guarantees a closer walk with God, it is, however, essential to heed biblical warnings about prioritizing material possessions over our relationship with God (1 Timothy 6:17).
I discovered that I needed to reground myself financially. Although, my spending didn’t put me in financial risk, I also didn’t feel comfortable. It’s not that I was out of control but I also didn’t feel “in control” of my spending. I was lacking purpose and intentionality in my spending. I knew I could and should have more awareness around my finances. My finances were not a stumbling block to spiritual growth but I knew I wasn’t truly honoring God or being purposeful in my spending.

Intentional Financial Regrounding

I decided that I needed to increase my financial awareness be more intentional about my spending. Hence, I started what I call Intentional Financial Regrounding” (IFR). This is a period of time (a week or a month) where I revert back to a period of time in my life that was joyful but when money was a little tighter. This has helped me to increase my awareness of the blessings I have in my life and to be more intentional about the way I spend my money. It also has helped me to be more purposeful in how I spend my extra dollars.

How to engage in Intentional Financial Regrounding (IFR):

  1. Define the purpose of your IFR Week/Month, such as curbing excessive spending, realigning priorities, or deepening spiritual connection.
  2. Choose a specific point in your financial history,
    • a time period: 3, 5, 10 years ago OR
    • a life stage: first adulting, newly married, starting a family, etc. OR
    • income level: 1st “real job”, early employment history, pre-promotion, etc
  3. Decide how often and for how long you want to do this- one time, annually, quarterly, monthly, weekly, etc.,
  4. During the IFR period, commit to living within the financial means of the period selected refraining from purchases that would not have been affordable during this period.
  5. Upon completing the IFR period, evaluate your spending habits and adjust accordingly. This may lead to :
    • Increased awareness of financial responsibility which may result in more intentional spending. Often for the short-term but sometimes for the longer-term.
    • Return to “normal” spending but with a new awareness of how money is spent.
    • Increased spending in the short-term to make up for lost spending during the IFR.
      • This often correlates to an unhealthy relationship with finances. It may be helpful to discuss this with a professional. We will discuss this a bit more in a future blog.

THE WHY

By practicing intentional financial self-care, we honor God’s desire for us to live life abundantly (John 10:10) while ensuring our financial decisions align with our spiritual values.

How To Get Hacked on Social Media

On By Broken Walls Crushed SidewalksIn Belonging, Health living, Relationships, Responsibility, Self Care, UncategorizedLeave a comment

Do you ever wonder how to introduce a hacker to your friends?

  1. Friend people you don’t know or accept requests from people you don’t know.
    1. Don’t check out their profile/friends/pictures to see if this is a brand new account or if they have a lot of suspicious items on their account.
    2. Look for half-clad girls, agenda-type posts (possibly the same agenda as yours), and no real-life-type pictures
  2. When getting a friend request from someone you know, don’t check your friends list to see if you’re already friends with them.
  3. Try to find out about yourself by playing games that tell you who you are or what you think. These games are often from a company like ‘NameTests’.
    1. Often surprisingly accurate but also mining for your information.
  4. Click on fake accounts believing you’re the person who can spot the wolf in sheep’s clothing
    1. Typically, these accounts often show up with some sensational headline or at the very least an intriguing headline. For instance,
      1. “news articles” 
      2. “political stuff,” or 
      3. “celebrity articles.”   

Follow these tips and soon all your friends will be receiving new friend requests from you

The Struggle Continues 4

On By Broken Walls Crushed SidewalksIn Health livingLeave a comment

canstockphoto3876862Healthy living, is a day to day almost moment by moment conscious effort. It takes thoughtful planning and deliberate awareness.  It’s an effort to remember the why for making these changes.  Hopefully it is about being a good steward of your health and well-being and not about body image!

Stepping on a scale may not be an accurate picture of physical well-being.  Sure it can give an objective tracking tool but most doctors will tell you that weight is not the measure of health.  Itis, however, something the media has trained us to use as a healthy image.  Being physically, emotionally, and spiritually healthy is a little more abstract which tends to make it hard to track.

As I have been continuing to make this a priority in my life I’ve had to make this an ongoing conscious priority.  Which means making myself a priority.  As mentioned in earlier posts, this seems selfish and counterintuitive to what most of us have learned.  I have to constantly remind myself that taking care of me is not selfish but instead can be very selfless as I recognize that I can give more of myself to others when I’m truly at my best.

So our struggle continues.

Nutritionally. Trying to avoid empty calories has proven helpful.  Being more plan-ful by having healthy foods on hand and dcanstockphoto7252678eveloping a night before routine of packing food for the next day can make the difference between success and defeat.   Packing/Preparing a variety of healthy items such as smoothies, almonds, fruit, milk, including sources of protein for the day rather than eating 3 larger meals may work better for some people.  With today’s busy lifestyles, developing “grazing habits” may lead to a healthier nutritional lifestyle.

Physical activity may prove difficult due to time constraints.  Actively making it a part of every day may again take planning but it may also mean taking advantage of those unexpicture provided by Jennifer Tatropected cancelations by going for a walk or doing a quick work out when unexpected open times present themselves.  Reminding yourself that if the time hadn’t opened up you wouldn’t have been doing the gazillion other things that are racing through your mind, anyway.

Sleep seems to be very difficult for many individuals.  More and more people are being diagnosed with sleep disorders.  Taking sleeping medication is not always canstockphoto24888480helpful because by the time you realize that it is going to be a sleepless night, it’s too late to take anything.  Waking up groggy after taking sleeping medication may be another deterrent.  Understanding Circadian Rhythm has proven very helpful for some but often understanding your Circadian Rhythm is not enough.  You need to establish a good sleep hygiene routine which focuses on set bed/arise times.

Recognizing automatic thoughts that enter so quickly but deplete any motivation we may have had is imperative.  Once you identify these automatic thoughts you can challenge them.

The other difficulty is committing to “just do it.”  Again, as mentioned in earlier posts trying to set smaller achievable goals may be much more beneficial than long-term goals that seem overwhelming.

For all of you joining me in this battle-

One small baby step today just may lead to more steps tomorrows

The Struggle Continues -Week 2 Self-Care the Big 3

On By Broken Walls Crushed SidewalksIn Health living, Self-CareLeave a comment

canstockphoto3876862So, during this past week the battle has been to push through cravings and to be satisfied with the small changes I’m making.  I have not felt deprived through the week and have actually been somewhat surprised that I have not missed soda.  However, Friday & Saturday I was feeling a little deprived.  Part of me has been feeling like having a soda would be “no big deal” and “I deserve to be able to have a soda.”  I’ve identified a trigger of eating snacks/pastries.  Which seems a little strange since I’m really not a big pastries person.  However, I think in the past, when I have eaten pastries, I washed it down with a soda.  It just seemed a natural go together.

Since for the most part during the week, it hasn’t felt like a big sacrifice to forgo soda and add healthier foods, I’ve felt I wasn’t doing enough.  Is there a feeling that I need to punish myself to succeed?  or is it that I feel it needs to be more difficult?  Old patterns of all or nothing seem to be competing with establishing new patterns of moving slower.  As I stated above, this weekend the cravings have increased but so far, I have been able to resist.  I wonder, if I had let the old patterns take over, if I would have given into the cravings by being overwhelmed with the task.

The war this week has been about maintaining and keeping to the small achievable goals as opposed to setting larger goals.  It’s been more difficult this week to sit with the cravings.  It’s also been difficult to be satisfied with setting smaller goals.  I frequently find myself saying that I’m not doing enough to make a real difference.  I have to constantly remind myself that this is only the beginning.