April 29, 2024

Power Outage: Energy and Your Mental Health

 “In the end it is not the years in your life that count. It’s the life in your years.” Abraham Lincoln

When I see clients who are depressed, I often wonder which came first the depression or the lack of energy. Either way, energy is our most important resource. We need to maximize energy to stand up to depression or anxiety in daily life. Energy is the path for a life with meaningful activity. Without energy our lives are empty.

How do you supply energy to your body? Often we are careless with the quick fixes of sugar or caffeine. On the other hand do you take a daily walk, spend quiet time or routinely socialize with friends?

Energy is more than the physical type where we typically focus. Energy is created by four separate but related sources: 1) physical, 2) emotional, 3) mental and 4) spiritual.  

Physical energy can be understood as our physical fitness. Emotional energy is related to dealing with stressful situations and the need for security. Mental energy has to do with focus and self expression. Spiritual energy is related to the meaning we have for our lives.

We can train in each of these areas. Yes, you read that right; training is possible in each of the four areas. Training includes reasonable stress and followed by proper recovery.   

How can we properly stress the resource and yet make sure we have adequate recovery? Take patience as an example; by gradually dealing with situations that incrementally require more patience, you can train yourself to be a little more persistent, a little more tolerant. We instinctively know that if we over exercise, some part of our body may break down with injury.  It is similar to gradually adding pounds as we lift weights. How can we properly stress the resource and make sure we have adequate recovery?  Don’t lift on successive days or start the quest for patience with a traffic jam on the Dan Ryan in Chicago.

 Ask yourself — “In what area am I most fit? What area needs the most training?” Consider taking an Energy Audit at www.theenergyproject.com to determine your strengths and weaknesses.

Training in each aspect will be discussed in future blogs. (Source: Way We are Working Isn’t Working by Tony Schwartz and The Power of Full Engagement by Jim Loehr and Tony Schwartz)   

 

Bill

Civility and Mental Health

 “Hatred paralyzes life; love releases it. Hatred confuses life; love harmonizes it. Hatred darkens life; love illuminates it.” Strength to Love by Dr. Martin Luther King

Four recent events remind me of civility and its relationship to our mental health.

  1. A picture of President Barak Obama sent on face book. He’s at his desk in the oval office dressed in Muslim garb with these words “I am not a Muslim.” Was the sender being uncivil, trying for humor or what was the point?
  2. There is the tragedy in Tucson. It is not understandable on so many levels.
  3. The Tucson memorial service where the President spoke.  The invocation, by Carlos Gonzales, was given in the American Indian tradition, rather than the Christian tradition. The invocation included a wider view of spirituality with words that did not exclude anyone. I thought it was beautiful. Listen to the invocation at Freedom’s Lighthouse.
  4.  January 17th, the celebration of the birth of Dr. Martin Luther King.  It was Dr. King that taught non violence . . .  taught that we can be civil as we stand up in disagreement. Dr. King also made it clear that we should stand up for what we believe is right.

In The Measures of Man, King said “Man is man because he is free to operate within the framework of his destiny. He is free to deliberate, to make decisions, and to choose between alternatives. He is distinguished from animals by his freedom to do evil or to do good, and to walk the high road of beauty or tread the low road of ugly degeneracy.”

Certainly Dr. King spoke in terms broader than Mental Health. Still the fact remains, hatred and mean spiritedness is unhealthy for both giver and receiver. How can we use this freedom that King speaks of, in a healthy way that respects and benefits all? How can we stop and use our ability to deliberate and choose so that we walk the high road?  How can we understand that being civil to each other is also being civil to ourselves?

At the same time, understand that when we disagree peacefully, respectfully it is in service of both parties’ mental health. In fact, it seems most respectful to speak our opinions, to give others the opportunity to understand those opinions are and to presuppose they are up to the points of view. We expect others to choose the high road but is it not up to each of us individually to start the process, not wait on it?

Take this time to reflect and consider what you stand for and what you want to say. Yet consider also fully understanding other points of view. Can you include the possibility for different points of view, even as you consider yourself right?

We shall overcome some day.”

Bill

Taking First Steps

Fall down 7 times; get up 8– Eastern saying

We visited for the celebration of Reese’s first birthday — complete with anticipation of “what’s next for this little one”. Her parents suspected she might take her first steps. She was standing, squatting and jumping with support. As she pushed her walker across the floor, it was apparent she wanted to move on those little feet and follow her sister.

While playing with her, she continued to jump and stand and push, yet no showed direct interest in walking. Grandparenting brings inalienable rights for teaching, praising and spoiling, plus trying to get that “next thing” to happen while we’re visiting. While one held her up and the other had outstretched hands to catch, she just bent her knees, having none of it at that time. Yet, other times, she had a spontaneous movement that seemed an effort to take a step. One effort took her across a musical toy that ended in a fall. Even then it was with continued encouragement, as we cheered, she clapped and smiled.  We continued encouragement yet honored her schedule — if you want to try “great”; if not, “oh well”.

Then Reese did it! On Sunday there it was: Movement from one of us to the other: tiny foot taking step 1, followed by tiny foot taking step 2. — A little lunge and an adult catch.  Reese had the smile on her lips and the light in her eyes, the acknowledgement she had done something new, something she liked. It was precious. To make it official, her parents saw it, too. For us, as grandparents, it was priceless.   

“Hey Reese, we said, want to walk again” as we held her for another try. She greeted us with bent knees and essentially, “I am done; I am doing this at my pace” and off she crawled to her next adventure.

Often, it seems the first step in doing something new is the hardest. We may lose our balance, perhaps fall. Some say the secret of learning to walk is falling, followed by “Oh well”, get up and try again…at our own pace….like Reese.

You go little girl. 

Bill (aka grandpa)

Back to the Future

 “The only reason a person should exist is to be the best he can be.” Lou Holtz

Years ago, a friend mentioned that he got up early every morning to read for 30 minutes something educational or professional. I did the math; if he did no other reading, he would read 182.5 hours a year.  Ten hours a book equals 18 books a year.

Starting a day in this healthy way could have positive potential benefits.  Shortly afterwards, I began the practice of getting up early for reading (or listening to) something educational every morning for at least half an hour.  (Sport Illustrated, Time and most novels do not count).  In a few months, I had created a habit.  For 20 years or so the routine continued; then it just faded.  While I was enriched   by this ritual, things changed and the pattern was gradually gone.

As 2010 ended, I considered what to resolve for 2011. One official goal stood out: start my day with 30-minutes of reading or listening to something that will enrich my mind and add to my life.   

In recalling how this good habit stopped, I understood my plan needed to include:  

  • ·       Decide each evening what to read the next morning.
  • ·       Be mindful of bedtime.
  • ·       Get up 15 minutes earlier than usual.
  • ·       Don’t check Sports Center scores.
  • ·       Take coffee to my reading chair where my material is laid out.
  • ·       Go public with this goal, which I started December 28, 2010.

John Norcross, co-author of Changing for Good: A Revolutionary Six-Stage Program for Overcoming Bad Habits and Moving Your Life Positively Forward,” notes that successful change takes planning. It is much more than simply specifying a goal —though writing it out purposely is a great first step. Without proper thought and planning a resolution is quickly history.

I’m confident that, by reinitiating this practice, I will enhance the quality of my life and perhaps the lives of those I touch.

 “Pray not for a lighter load but for stronger shoulders.”
 St Augustine.

 

Bill

You Say You Want a Resolution?

“You cannot correct your course by standing still.” Maxwell Maltz

January 1, 2011 can be a time to consider what you would like to accomplish in your next year.  While we can “correct course” any time of year, the New Year is traditionally a time to reconsider goals.

Step One: Stop and think within categories of health, wealth, social life, and interests for the last year. Take time to fully consider these — to stop and think is new for many. Write out both questions and answers.  Be thoughtful, there is no hurry. Some questions to reflect on:

  • What did you do well?
  • What were your shortcomings?
  • What did you learn?
  • What more do you now want?

Step Two:   Consider your future. Again, write what you think important; be as specific as possible. After using the same categories, review; then highlight any goal(s) you are most interested in accomplishing. Some potential questions for thought:

  • What more do you want?
  • What skill do you want to learn/accomplish in 2011?
  • How can your health be better?
  • What improvement do you consider financially?
  • Are there goals you might consider doing with friends?
  • Is spiritual growth in this picture?
  • Or maybe you want greater involvement in your community?

Step Three:  Write down thoughtful resolutions. Be specific. Prioritize!

  • Answer when and how will you know the resolution is achieved?
  • Be realistic.
  • Don’t make too many resolutions.
  • You must be serious about the ones you pick.
  • Make a plan. Include a specific first step.
  • Go Public. Tell your friends!
  • Identify small steps.
  • Keep track of progress.
  • Celebrate success!

Know the value of living with constant improvement as you live your life to its fullest. Tony Robbins, Author and Authority on Leadership Psychology, calls it “CANI, Constant and Never ending Improvement.”

 

“What you get by achieving your goals is not as important as what you become in achieving your goals. “ Zig Ziglar.

Use the turning of the year as a key time to take stock and make new commitments for yourself. Happy 2011!

Bill

Perfect — As You See It

“This time, like all times, is a very good one if we but know what to do with it.”  Ralph Waldo Emerson

“When you realize how perfect everything is, you will tilt your head back and laugh at the sky.” The Buddha

 Last Sunday at church, a solo of Deck the Halls on Sax was a prelude to the youth choir performance. The solo was perfect, played by Hunter, a youngster keen to share his growing ability with us. I was moved. The combination of his youth, ability and willingness just seemed right for both the celebration on that day in the church and of the season. The youth choir, of varying ages, also performed with perfect voices.

One of the life coaching schools, Coachville, presents the tenant that things are perfect…even as they are improvable. This notion seems a healthy way to construct our lives. Sometimes I see and realize the perfection of life as it is. Sunday was one of those times.

Thank you, Hunter.

To all of you, may Christmas be your perfect! 

Bill

Listen My Children…

“Seek first to understand, then to be understood.” Stephen R. Covey, 7 Habits of Highly Effective People

“Listening looks easy, but it’s not simple. Every head is a world.” Cuban Proverb

 

Listening can connect you with the speaker. How do you listen? With one ear, while thinking about your next words, eyes darting around a room?  Or do you look at the speaker, with actions of nods and verbal expressions that show understanding and appreciation for what is being said?

As I finish grading papers for a graduate level Social Work class, made up of young and not so young adults wanting to become professional Social Workers, I am reminded of the power of listening. The class, The Professional Social Worker, focuses on learning specific skills of deep and accurate listening. These skills challenge the desire to interrupt, interpret or advise.  

During practice lab, students rotate through the roles of practitioner, client and observer to increase listening ability. These basic listening skill are designed to understand, to focus, and to a lesser extent move towards a solution.

During the role play, the practitioner practices listening, the client talks of a real problem, and the observer gives feedback on attending skills used.  The essence of the effort for the practitioner is to reflect in a way that the client is likely to feel understood.  I observed eye contact, head nodding and heard reflections of feeling, reflections of content and questions for clarification, often starting with “what I hear you saying is ..?”    

Through the weeks, all practitioners showed progress in growth   of skills. More interesting was that many “clients” also improved. This process of being a client, of being heard, for 10-15 minutes for several weeks helped. The sessions, for some,provided a safe place for personal understanding, professional growth, and individual focus including reporting back on how they were doing.

Listening to understand is a powerful foundation for change and for enhancing relationships. Couples often seek therapy saying “we don’t communicate”. Typically that means listening is infrequent.

As families join together during this holiday season, review your listening skills. Try listening to understand; it can be powerful for you and loved ones. 

Bill

Dynamics in Family Relationships

 Setting Limits with Family

“If there is no struggle there is no progress.”  Frederick Douglas

“Hard work pays off in the future. Laziness pays off now.” Anon

Mixing personalities with ups and downs of daily life, family relationships are tough work. Setting limits and sticking to them may be a key to grow loving, caring, and healthy relationships.

The tough part of parenting is often not the giving but rather the restricting. I remember the Time Outs for my son or daughter. Their response was often stomp, stomp, stomp; then annoyed looks when Time Out was over.

Somewhere in the back of my mind I hoped they would say “Thank you. I appreciate the lesson and know the restriction was out of love to help me grow.” Of course it never happened. The restrictions are the tough part of parenting and often the tough part of helping. We want to give to help, not restrict to help.

When I see a parent involved with an adult child, the parent often thinks that giving more presents, more money, and more physical time is the only way to “help”. Eventually they might feel as if what they do is never enough.

Helping may be saying “No” and sticking to it. This is particularly true with money. The parent may have given money time and again. The receiver’s first response to this gift is often a loving one, a thank you and appreciation. Yet the lesson of how to earn, plan and spend then comes slowly.

The receiver’s expectations just increase in terms of amount and frequency. In these situations, true helping is saying “No.” Sure, remember to also say “I love you” and “good luck” but remember the key  is setting the limit and sticking to it.  Although the immediate response to “no more” can be the equivalent of stomp, stomp, stomp, the long term benefits can be quite positive.  Still this immediate response is not rewarding for the giver of “No.”

 In the long run, it’s worth it. Responsible adults are more likely to develop. The relationship may  eventually improve when the basis is no longer giving of money or things but rather the deeper appreciation of meaningful connection.

Bill

Re submitted from early October 2010

Go the Distance — Field of Dreams

“Go the distance” Voice from the field.

After the Thanksgiving turkey and pumpkin pie, we checked football scores and then channel surfed. There it was, my favorite irresistible movie, Field of Dreams. Though I own it, somehow when it’s on TV, I’m drawn to watching again, all the way to the cars winding down the road to the Field. I hear something new every time, yet get choked up in the same places. I think of myself like Moonlight Graham, the rookie turned doctor who said: “… if I’d only gotten to be a doctor for five minutes . . . now that would have been a tragedy.”

Do you believe that what you do has importance for you and those around you? When I hear that quote, I hope the world is better off with my efforts as a Social Worker, than as the baseball player that, as I child, I dreamed of becoming.

We watched and remembered our trip to the movie site in the middle of an Iowa cornfield in Dyersville. It started by driving to North Central Iowa for a family reunion, promising to swing by the Field on the way home.  

Reunion came to a close. Practicality reigned and with adult “wisdom” we decided to go home; “there will be another time,” we said. Our Iowa family concurred wondering why anyone would visit a baseball field in the middle of Iowa anyway. But our 8 year old had a different view. He reminded us of our promise.

So with varying levels of interest off we went to Dyersville. It was a long drive; there was no interstate. Still, anticipation for all four of us increased.

On that bright, sunny, late Sunday afternoon, we arrived in Dyersville and got directions to the Field. We drove into the countryside, going down the same road as the cars in the movie.

Simultaneously, each of us had goose bumps as we experienced feelings of appreciation and awe, as we approached the Field. The feelings were unexpected, powerful and, even now, not fully understood.

Then we saw the corn, the farm house, of course, the Field. Even at  age 8, Ben knew his line…”Dad, you want to have a catch”… and we did. In fact, we all had a catch with each other and with people from Japan and from California. We batted and pitched and ran the bases. Oh yes, we walked in and out of the corn hoping to disappear like Shoeless Joe. It was a great day.

The trip had lessons. If we had gone home, as practicality suggested, the experience would have been missed. It seems a recurring theme — to learn: go, do and try. Sometimes the experience is a special gift.

Of course, we never understand the missed experience. Practical adults just move on. Remember to listen to the child, grandchild or child within who may know better.  I am grateful we sometimes listen.

As the Dr. Graham pointed out: “You know, we just don’t recognize the most significant moments of our lives while they’re happening. Back then I thought, well, there’ll be other days. I didn’t realize that was the only day.”

Enjoy fully this day.

Bill

The Field of Dreams remains available (in season) for visits.

www.fieldofdreamsmoviesite.com/distance.html

Gratitude Revisited Thanksgiving 2010

Thanksgiving is my wife’s favorite holiday.  In part, it’s the meal and in part,   we are with people we care about. Presence is foremost, presents are not expected.

Revisit the Happiness/Gratitude and the Three Good Things blog from October 25:
www.solutiontherapycenter.com/2010/10/happiness-and-stress-part-2/

 During holidays at many dinner tables, people talk about thankfulness.    At our home, it is both interesting and loving. Sometimes it feels a bit rushed; maybe we are a bit embarrassed or we are thinking about the food getting cold.    We   start  with a prayer   of thanks  expressed in a broader sense for our health, our homes, our safety, and the food.  

Then each person presents a more personal gratitude. At times, to offset the intimacy there are comments like the child who was grateful to “not be the turkey”.  Even with the humor the tone is always about people and relationships. It is never about stuff. Sometimes a tear is shed. We speak of those that are present at the table, of those that are  present elsewhere and of those present in spirit only.   

We quickly realize   this gratitude is wonderful to give and to receive. It can be overwhelming and, it seems, a different kind of nourishment. If we thought about it more, and expressed it all, the food would in fact be quite cold when we got to it.  For me, gratitude for people and relationships grow in importance as I gather years.

Take time this Thanksgiving and, maybe, more often to sit with gratitude and  share it with others.

Enjoy the food too.

Bill