Ten Questions to Ask About Your Virtual Relationships

Ironically, the very thing we turn to for increased connectivity with others is proving to be the biggest disconnection point in our lives.  Not only are we distracting ourselves from face-to-face interactions, but the virtual relationships we’re prioritizing are often lacking in the most important connection point of all–the intimacy of in-person warmth and sincerity.

To detect the presence or extent of your virtual void, ask yourself the following ten questions:

  1. How am I connecting with others online?
  2. What is the content of that connection?
  3. Would I be willing for my spouse or members of my family to view all of my online activities and content?
  4. What emotional needs are being met through these online relationships?
  5. How would I feel if I were unable to connect online for a day, a week, or even a month?
  6. How many non-family relationships do I maintain?
  7. Of those relationships, how many do I keep strictly online, meaning I don’t talk or visit but only connect online?
  8. Are there any online relationships or activities that pose a threat or provide competition to my in-person relationships?
  9. Am I willing, within the next week, to modify, limit, or sever any online relationship or activity that poses such a threat?
  10. If I’m not willing, what is holding me back?  Be specific.

As difficult as it may be to face your answers to these questions, do not underestimate the power of these truths to naturally lend themselves to your transformation.  Simply observing and accepting your behavior as it exists now will naturally inspire you to make more informed, and healthier, decisions in the future.

Do not be afraid to examine your virtual relationships and reevaluate the role they’re playing in your life.  Through an honest assessment, you can come to better understand why you are seeking online connection.  And if there are barriers you need help overcoming, do not hesitate to seek professional help.

If someone you know is suffering from technology addiction, depression, or anxiety, remember that there is HOPE.  There are professionals ready to help.  For more information about treatment call 1-888-747-5592 to speak confidentially with a specialist today. The Center • A Place of HOPE.  The Center was recently ranked as a Top 10 facility in the country for the treatment of depression, and our team is standing by to help you and your loved ones.

 

 

 

Containing Your Runaway Thoughts that Cause Anxiety

Jill suffered a devastating anxiety attack. She had been depressed for months over her upcoming fiftieth birthday. Instead of being a celebration of a half-century of life, Jill dreaded the date. She forbade her family from making a fuss.

Jill refused to go out with friends as the date approached. She was emotionally distant and began to complain of a variety of physical ailments. Instead of engaging in social events and her normal routine of volunteering, Jill spent months going from doctor to doctor, unable to find out why she was feeling so bad. The weekend after she would up in the emergency room, Jill called to see a counselor.

Together they worked on the reasons for her depression and subsequent anxiety attack. During their time together, the counselor noticed that Jill talked a great deal, almost nonstop. Once she got started on a topic, Jill would keep right on going. One thought led to another, and another, and another. Often, the thought three or four steps down the line had only a marginal connection to the first. The runaway thought pattern helped contribute to Jill’s depression and anxiety attack.

Jill was concerned about turning fifty. She thought about all of the conditions and health problems she had heard about in those over fifty, from cancer, osteoporosis, and menopause to Alzheimer’s. As she dreaded her approaching birthday, she convinced herself that being fifty automatically meant a loss of health and vitality. On the night of her panic attack, the spiral of her thoughts led her to believe that common indigestion was actually a heart attack. The more she worried, the more adrenaline surged through her system and the faster her heart raced.

The faster her heart beat, the more she was aware of it. It seemed abnormally fast and beating erratically. Jill remembered hearing a radio commercial about the signs of a heart attack, and sure enough, she suddenly found herself experiencing each one—rapid, erratic heart rate; shortness of breath; lightheadedness; tingling in her extremities. These symptoms, of course, are also present during anxiety or panic attacks.

The humiliation of creating such a crisis in her family caused her to worry she was losing control over her mental process. This fear of losing mental control prompted her to come in for counseling, something she had never considered in the past. Her counselor coached Jill to “slow down” and practice thought containment.

Many times, emotional depression and its companion, anxiety, can be brought under control when the depressed person learns to contain his or her thoughts without letting them escalate into predetermined catastrophes. Jill had convinced herself that her fiftieth birthday would bring nothing but problems, so it did.

It is part of the human condition that negative thoughts seem to flow easier than logical and more positive ones. An overactive brain can take a small incident and inflate it into a major crisis. If this pattern is repeated often enough, the person becomes swept away in the mental torrent, unable to find the footholds needed to return to the solid ground of common sense and reality. When the flow of thoughts slows down, the person is able to better realize the truth and maintain a grip on the probabilities.

If a person is naturally pessimistic, inclined toward runaway thoughts, depression is often the result. The person who feels powerless to control his thoughts assumes that the worst can happen soon will. This focus on disaster does not allow the person to keep optimistic, hope, or joy in his sights for very long. Negative self-talk and the grim atmosphere of a foul mood fuel this fatalistic mental spirit.

If you are struggling with depression, The Center • A Place of HOPE can help.  Call us at 1-888-771-5166 to speak confidentially with a specialist.

 

Examining Your Anxiety

It may seem that our current, crazy, stressful lives produce a bumper crop of anxieties, concerns, and worries.  Because we think our present circumstances are unique, we use them as an explanation and, frankly, as an excuse.  We use them as an excuse to justify hopelessness, for staying stuck.  Life today is just so hard.  This is just who I am.  I’ve tried everything and nothing seems to work.  No one can really help.  What I go through is just too weird; no one can really understand. 

Anxieties speak a language of absolutes.  A possibility is a certainty.  What could, will.  What might, will.  But if anxieties speak a language of absolutes, it is not a universal language.  Some words are not translatable.  Anxiety does not have a word for peace.  It does not have a word for relief.  It does not have a word for rest.  It is a language of negativity, of hopelessness, of despair.  It is a language of defeat.  Anxieties force us to surrender before the true battle is even engaged.

There is an axiom: know your enemy.  I’d like you to anthropomorphize your anxiety, your phobia, your panic attack and think about it as something other than yourself.  This is a way for you to examine your anxieties and their consequences through an imaginary buffer.  Put them outside of yourself and give yourself permission to examine them without triggering them.

Anxiety disorders have an anatomy.  They have shared traits and unique features.  What I’d like you to do now is get to know yours.  As much as you’re able, think of it in the third person.  Use “it” instead of “I.”

  • What are the physical characteristics of anxiety?  What does it do to you?
  • How often does it happen?
  • What do you do to help yourself feel better?  Does anything help?
  • Does anything make it worse?
  • How long does it usually last?
  • Have you ever talked with someone about it?  If so, who and why?  If not, why not?
  • How long have you been hoping it would just go away?
  • Do you really believe you’ll ever be able to get over it?

Hebrews 11:1 says that “faith is the confidence that what we hope for will actually happen; it gives us assurance about things we cannot see” (NLT). Anxiety is a perversion of faith.  Anxiety is the confidence that what we hope against will actually happen; it gives us assurance that what we can’t yet see will be bad.  Hebrews 11 is a chapter replete with the victories of faith.  Anxiety doesn’t produce any victories; it only accomplishes defeat.  This is not the life God has planned for you.  The life you’re living now is not the one he wants you to live.

The faith life God intends for you is not the perverse life of anxiety.  He does not want you to take your capacity for faith and distort it into a belief in the least possible or the worst imaginable.  He does not want you to sacrifice your life on the altar of anxiety, giving up more and more year after year, hoping to appease anxiety’s appetite.

Instead of trusting in the catastrophe of today and the terror of tomorrow, God asks you to trust in him.  As you continue to to examine your anxiety and what effect it’s had on your life, I ask you to transfer as much trust as you can from anxiety to God.  You’ve trusted in your anxiety’s capacity to cause you grief, fear, and stress.  Take a part of that trust and turn it over to God.  Trust him to be with you through this journey, to know the face of your fear, to be strong enough to help you overcome it and loving enough to deeply desire to help you.

If you are struggling with anxiety, depression, or fear in your life, The Center • A Place of HOPE is here to help.  For more information, call 1-888-747-5592 to speak confidentially with a specialist today.

 

The Road to Happiness

In this world of difficulty and doubt, of struggles and hardships, of compromises and second choices, of injustice and affliction, each person comes to a crossroads in life.  There are two roads with signposts on each that say, “Way to Happiness.”

On the one hand is the road championed by the world, which promises much and delivers little.  This road is taken by the vast array of people who are tricked into believing the billboards along the way.  Those inducements, even in your own internal dialogue, for taking this road can be compelling because of all their glitzy promises.  Instead of happiness, though, this road can lead to depression, anxiety, and addition.

There is another choice, another road.  However, this road can appear less attractive when compared with the first.  Because of this, it is a road less traveled.  This is the road of faith, which uses a cross for a talisman.  It does not say, “Take this road to avoid your pain.”  It says, “Take this road because of your pain.”  The one road promises you’ll be in control.  The other says you must give it up.  The one appears all about pleasure.  The other appears all about sacrifice.  In the heat of the moment, it can be hard to make the right choice.

In other words, you’ve come to a fork in the road — two paths promising to lead you to your desired destination.  However, the one you choose may not be the most popular, but it may lead you to true happiness.

Taking the road less traveled will make all the difference.  The world’s road eventually leads to a literal end.  God’s road leads to eternity.  Because it can be so difficult to choose the road less traveled, here are just a few things to remember as you stand at the crossroads each day:

  • Happiness is not a response to life that comes from the inside of a person, not from outside circumstances.
  • Happiness is a gift from God, based upon His goodness and mercy apart from circumstances.
  • Depression isn’t something you live with; it’s something you get help for.
  • Worry and anxiety are a learned response to life that can be acknowledged, understood, and overcome.
  • Addictions both mask and amplify the pain; they never heal it.
  • What you tell yourself becomes who you are, so be careful what you say.
  • Relationships are meant to support you, not drag you down.
  • Taking care of your body helps you take care of your heart, soul, and mind.
  • Stop trying to control your own life, and start trusting in God to get you where you need to go.
  • An attitude of optimism is a choice.
  • Each day presents you with a new opportunity to be happy.
  • Sometimes the clearest lesson you receive today is confirmation of where you don’t want to go tomorrow.
  • Don’t wait on others to hand you happiness; take hold of it yourself.
  • Don’t let anything get in the way of what you need.  Ask, expect, and act.

As you embrace a new way of thinking, living, and responding, may you recognize that there is hope.  Optimism can lead you down the path to happiness and joy, and it can overpower the strongholds of depression and anxiety.

If you or a loved one is struggling with depression, The Center • A Place of HOPE is here to help.  The Center was voted in the top 10 facilities for the treatment of the depression in the United States.  For more information, call 1-888-747-5592 to speak confidentially with a specialist today.

Establishing Emotional Balance

Pessimism, negativity, sarcasm, hostility, and even apathy flow more easily when you are depressed. To overcome depression, you must turn the flow of this negative tide and strive, even if it seems like you’re straining against a strong current, to promote optimism, hope, and joy.

Emotional equilibrium comes when you learn to counterbalance anger, fear, and guilt with optimism, hope, and joy. Emotional balance is a skill you can learn and nurture in whole-person ways. Focus on your emotional self; but remember, you have an intellectual self, a relational self, a physical self and a spiritual self, all of which can be marshaled to assist your emotional self:

  • Choose a positive, uplifting book and intentionally set aside time in your day to fill yourself up with constructive, encouraging messages. (This is your intellectual self supporting your emotional self.)
  • Engage in some mild exercise this week. Physical activity is a wonderful way of promoting emotional health. Take a walk around the neighborhood. Stroll through a city park. Intentionally move your body and open up your focus to include the broader world around you. (This is your physical self supporting your emotional self.)
  • Think of a person you really enjoy talking to— someone who makes you feel good about yourself or someone who’s just fun to be around—and intentionally plan to spend time with that person, even if it’s just for a quick chat. Make the effort to verbalize your appreciation for his or her positive presence in your life. (This is your relational self supporting your emotional self.)
  • Take some time to nourish your spirit. If you are a member of a religious organization, make sure to attend services this week. If you are not, consider joining such an organization. Listen to some religious or meditative music. Spend time in quiet reflection, meditation, or prayer. Intentionally engage in an activity that replenishes and reconnects your spirit. (This is your spiritual self supporting your emotional self.)

These actions may seem like small steps. They may even seem unachievable, given the way you feel. Please, try to do them anyway. If you are emotionally out of sync, you can’t rely on how you’re feeling to determine what you do. These actions, done intentionally, will help you in two ways: (1) they will assist you in focusing on optimism, hope, and joy; and (2) they will reinforce the truth that you can intentionally respond to life and its circumstances. You can choose to respond positively. Today, choose optimism, hope, and joy.

Dr. Gregory Jantz is the founder of The Center • A Place of HOPE  and author of 35 books. Pioneering whole-person care nearly 30 years ago, Dr. Jantz has dedicated his life’s work to creating possibilities for others, and helping people change their lives for good. The Center • A Place of HOPE, located on the Puget Sound in Edmonds, Washington, creates individualized programs to treat behavioral and mental health issues, including eating disorders, addiction, depression, anxiety, and others.

Unclothing the Lie that Words Can Never Hurt

“My God! You are so clumsy! What is wrong with you?” Once again, Angie had spilled her milk. Her siblings popped up out of their seats, as much to get away from their mother as away from the milk, which was now spreading across the table and threatening to drip on the floor.

“Get out of my way!” their mother yelled as she grabbed a kitchen towel and headed for the spill. “Don’t just stand there! Pick up those plates so I can make sure it doesn’t get on the carpet! Angie was afraid to move, afraid to do anything else wrong. No one looked at her—not her mother, not her brother, not her sister— until the spill was mopped up and the table put back together.

“Oh, no you don’t,” her mother said as Angie started to sit down at the table. “You cannot be trusted.” After picking up Angie’s plate, her mother went into the kitchen and placed it on the floor, next to the dog bowl. “You can just eat with the dog until you can eat like a person.” With that, her mother marched back into the other room, leaving Angie thinking about a meal she no longer had any interest in.

Emotional abuse happens when an adult humiliates a child for actions consistent with being a child.

Children require correction from adults to learn the right thing to do. Emotional abuse happens when correction meant to help the child is turned into humiliation meant to punish the child. The definition of humiliation is to cause a painful loss of dignity, pride, or self-respect. Children have not yet gained the maturity to withstand the damage of humiliation, which can be difficult even for adults to endure. Humiliating a child is taking advantage of someone younger and more vulnerable out of a distorted desire for control and power.

More than twenty years ago, I wrote a book on emotional abuse because I wasn’t finding much acknowledgment regarding the damage I was seeing in my clients from emotional or psychological abuse. One question I asked in that book was why emotional abuse was so common. I concluded that emotional abuse was so prevalent because some people categorized emotional abuse as normal. How could something normal be considered abusive? So what if you were yelled at growing up, wasn’t everyone? Who cared if you were regularly dismissed as worthless? You just needed to try harder. If you didn’t grow up feeling loved, that was just a generational thing you were supposed to get over. If you weren’t beaten within an inch of your life, you had nothing to complain about. So people didn’t complain; they moved on with their lives. Yet some of those people kept having difficulties, difficulties that eventually led them to my office.

People are slow to admit the obvious in cases of emotional abuse for various reasons. When I was growing up, years of groupthink said that adults, especially parents, had the right to deal with children however they saw fit. You weren’t supposed to involve yourself in another family’s “business.” If adults spoke harshly to children, well, they must have had a reason. It wasn’t your “place” to object—and certainly not in public.

My generation also grew up learning that “sticks and stones may break my bones but words will never hurt me.” I remember repeating that rhyme to myself when other kids were mean to me. I learned the lesson well and determined I wasn’t going to let other kids get to me. That rhyme wasn’t as successful when it came to hurtful words from adults, and certainly not my parents.

When I started my practice over thirty years ago, I committed to unclothe the lie that “words can never hurt.” They can and they do, in stunning and devastating ways. When society collectively comes to that conclusion, the emotional abuse of children will become less common.

If you or a loved one is struggling with past abuse, The Center • A Place of HOPE is here to help.  Our team is skilled at navigating these sensitive issues, and bringing healing to the whole family. For more information, fill out this form or call 1-888-747-5592 to speak confidentially with a specialist today.

Are You Experiencing Burnout and Exhaustion?

Perhaps you are a single mother who’s working full time.  Your kids are with a babysitter or in day care all day.  You feel angry, bitter, guilty.  Or maybe you’re a pastor or youth worker in a church.  You spend every single hour serving God, loving people, and making a difference in the lives of others.  Yet your own marriage is a disaster.  You’ve lost the art of communication with your spouse.  Passion is only a word in the dictionary.  You’re ready to call it quits.

Perhaps you’ve gained thirty pounds over the last year, and you’ve finally admitted that food is your only true friend.  You may have a problem with drinking, or are afflicted with a sexual addiction, or find yourself emotionally or physically abusing others.  Whatever your challenge may be, it has you in a nice grip from which you can see no escape. One thing for sure: You are exhausted.  Each day is another twenty-four hours of pain and struggle.  You scream inside but no one can hear you.

When our lives start to sputter and we forget to follow our dreams, we tend to become stagnant.  We stop thinking, caring, observing, and reaching out to others.  This is usually subtle, but it’s the first critical stage of coming distractions.  Because of this stagnation and cessation of emotional growth, we stop giving our bodies and minds the proper stimuli they need.

Fear, feelings of guilt, animosity, an unforgiving spirit, loneliness, frustration, or a Lone Ranger mentality can siphon off our energy, potential, and zest for life.  Left unresolved, these attitudes develop a life of their own, creating stress that over time can lead to emotional exhaustion.  Thoreau once said that most people “live lives of quiet desperation.”  They look good on the outside but internally they are a seething mass of pain and fear, walking a tightrope of emotional instability, hoping against hope that no one removes the safety net, because they know they are heading for a fall.  Until this quiet desperation is dealt with, the exhaustion will remain, and there will be little hope for inner healing.

What do we do when life seems hopeless or out of control?  We move into areas we think will help: more work, more alcohol, more obsessive/compulsive activity, more entertainment, more frantic escape from reality.  But it’s always more and more of the wrong thing.  Instead of helping us regain control of our lives, it produces an internal environment that evolves into burnout.  We feel an uncontrollable sense of disease, but because we’re on a vicious cycle of unproductive activity, we keep doing the same unproductive activity over and over.  When our burnout and stress builds to a level at which we cannot endure pain any longer, we cross the line to physical and mental exhaustion.

Before long we forget who we are and what we’re about.  We start to decompose.  We no longer feel special.  We wonder if God has even taken away our giftedness.  We look into the mirror, and we don’t like what is looking back at us.  We no longer see a beautiful creature, designed in the image of a loving God.  Instead, we look through bewildered eyes and see only what is wrong.

We forget that joy comes from within, never from external sources.  We fail to remember that spiritual emptiness produces impotence.  And because we have selective amnesia of what is truly good, loving, and kind, we become displaced persons, every bit as confused and alone as hapless refugees who stumble onto a foreign shore.

If you are struggling to find joy in your life, The Center • A Place of HOPE is here to help. Our team is skilled at navigating issues surrounding addiction, depression, stress and anxiety.  For more information, call 1-888-747-5592 to speak confidentially with a specialist today.

The Emotional Cost of Childhood Abuse

An abused child is an abandoned child in so many ways, as the child has been denied the love, care, and concern they have every right to expect from their caregivers. In situations of abuse, not only are love, care, and concern denied, but they are also often replaced by a true house of horrors, with no safety, no peace, and no trust. Such a dysfunctional formative environment creates a wave of damage that crashes into the processes of maturation and healthy development. In the presence of childhood abuse, whole-person health is compromised — emotional, intellectual, physical, relational, and spiritual health.

I have found children to be both fragile and resilient. Their resiliency is shown through their ability to hope, trust, and endure. Their fragility is shown through an incomplete understanding of adult motives, reasons, and objectives. Children so often find a way to navigate through life in the short term. To avoid a danger, they will skew off on a different path, without realizing the problematic trajectory of that temporary way out.

Sadly, when abuse is present, a child’s healthy path through life is hijacked. The paths they should have traveled—the roads of trust, security, love, attention, appreciation, care, and concern—are cordoned off by the abuse. Instead, they are forced to travel down roads of fear, insecurity, hardship, frustration, anger, distrust, and chaos.

I am not surprised by the emotional damage of childhood abuse; I expect it. What continually surprises me is how those who have been abused as children—through creativity, ingenuity, and sheer force-of-will—still find their way to hope, love, forgiveness, and faith. But traveling through the negativity of abuse as children takes its toll; a toll that can become due and payable in adulthood.

Anxiety

Abused children live in a world of dread. They also live in a world where they’ve learned they are responsible for their safety. In such a world, there is no standing down. They live on high alert—all the time. When these children find themselves responsible for other children, the sense of hyper-watchfulness is compounded. These children become tightly wound, emotionally stretched as they attempt to monitor their worlds for anticipated dangers. As such, they are highly reactive, twitching at the slightest movement or smallest sound. They default to a world of imminent disaster. Red alert becomes their familiar state, a known place of warped safety.

Did you grow up always wondering when the next shoe would drop, whether it was a harsh word, a taunt, a slap, or a touch? Where and when did you feel safe? Did you ever feel safe? High anxiety can be a way of coping with such a world. In a world where you are a target, you learn never to let your guard down; you keep it up, all the time, just in case.

Depression

Abused children are resilient. They are inventive and creative about finding ways to overcome and survive their abuse. Yet chronic abuse can take a significant toll on what I call “emotional buoyancy,” that ability to spring back and recover from psychological trauma. A child may find that recovering a sense of emotional balance increasingly becomes more challenging with frequent and damaging psychological shocks. With child- hood abuse, hope takes a beating. Bearing the weight of belief in a positive future can become a very heavy burden.

Did you grow up wishing for things that you knew, deep down, weren’t possible? How did you feel when they didn’t happen? Disappointed? Foolish for even thinking you could have them? Did you decide, at some point, it was just easier to expect the worst? And did expecting the worst make living life harder or easier? Were there times when you just wanted to run away, hide, and feel nothing at all? Did you grow up learning not to hope for things so you wouldn’t be hurt? At least, that’s what you told yourself.

If you or a loved one is struggling with past abuse, The Center • A Place of HOPE is here to help.  Our team is skilled at navigating these sensitive issues, and bringing healing to the whole family. For more information, fill out this form or call 1-888-747-5592 to speak confidentially with a specialist today.

How Pervasive is Your Negativity?

If there’s one thing about the constant background noise of negativism, it’s how pervasive it can be in a person’s life without them really realizing it’s there.  Because it’s on all the time, it becomes part of the backdrop of their emotional life.  The person fails to realize its presence and power over how they interpret their circumstances.  Because they hear it all the time, they stop paying attention to what it’s really saying.  Because they hear it all the time, they stop hearing it.

I read a newspaper article about the tragic death of a teenager who failed to hear the train that killed her.  This young seventeen-year-old wasn’t deaf; in fact, she was talking on her cell phone when she died, run over by the train.  She was walking to have her nails done, crossing over the train tracks near her home.  According to the story in the Seattle Times, police said it appeared she “was engrossed in her phone conversation and failed to hear the approaching train or its whistle.  She lives near the tracks, and police suspect she may have become used to the house.” [1]  The noise of the oncoming train, the shrill warning of the whistle, even the honking of a nearby motorist didn’t break through to this young woman.  Familiarity with her surroundings obscured the danger.  The article went on to say that people who live around train tracks can simply become so used to the noise that they fail to notice it.  Said a police spokesperson, “After a while, that noise just doesn’t exist.” [2]

This teenager didn’t recognize the danger bearing down on her because of its utter familiarity.  It’s the same with the background noise of negativity that so many people have running inside their minds.  After a while, it becomes so familiar that they stop “hearing” it and fail to recognize the danger it presents to their lives and happiness.

So, how do you hear something you’re so used to that you’ve tuned it out?  The answer, I’ve found, is to turn up the volume.  Now, that may seem counterintuitive.  It seems like you should just turn it down so you really can’t hear it or turn it off completely.  The problem with this station, however, is no matter how low you think you have it, it’s still loud enough to cause problems, and unless you deal with the messages, you can’t turn it off.  The answer isn’t to minimize it or ignore it.  You have to turn up the volume so you can recognize what’s really being communicated.

Physical Motion and Depression

No matter what you call it, physical motion is vital to a healthy life.  It is also effective in relieving depression.  The British Journal of Sports Medicine reported that walking thirty minutes each day alleviated symptoms of depression more quickly than many pharmaceutical antidepressants. [i]

Many of you may have difficulty imagining exercise as part of your life.  You may have visions of gigantic weight lifters or slender long-distance runners and conclude you were never meant to be an athlete.  Healthy movement is not defined merely by athletic competition.  Rather, it is starting from wherever you are and gradually adding more motion.  Keep in mind for the following principles:

  • Start Slow – By starting slow, you give your body a chance to catch up to your mental decision to begin moving more.
  • Pick Your Motion – Try walking, low-impact aerobics, swimming, or modifying a favorite activity, such as golf (choosing to walk part of the way instead of riding in the cart).
  • Maintain Consistency – Physical motion needs to become a life choice.  It’s not about the next few weeks, or the next few months, or the next few years.  It’s about establishing a routine, a ritual if you will, of being good to yourself through movement.
  • Find A Friend – If you find motivating yourself to exercise a challenge, ask someone to join you.  Personal interaction, as well as physical movement, is of tremendous value.  You may soon find that you are going farther and doing more than you ever imagined, because you are concentrating more on the other person than on the exercise.
  • Be Prepared For Aches – While it is important to start out slow, you don’t want to stay so slow that you’re not accomplishing anything physically.  Ideally, you want to be able to work into an exercise routine that will produce a light sweat.  Sweat is one of the main ways the body detoxifies itself.
  • Watch Out For Pain – While aches are to be tolerated, be aware of any pain.  Pain is the body’s signal that something is wrong.  If it has been a while since you’ve engaged in any physical activity, consider going to your primary care physician and obtaining a physical examination.  Ask his or her guidance in planning the type, duration, and frequency of exercise.

To learn more about how nutritional support and hydration can impact depression, visit our previous blog post.

Dr. Gregory Jantz is the founder of The Center • A Place of HOPE  and author of 35 books. Pioneering whole-person care nearly 30 years ago, Dr. Jantz has dedicated his life’s work to creating possibilities for others, and helping people change their lives for good. The Center • A Place of HOPE, located on the Puget Sound in Edmonds, Washington, creates individualized programs to treat behavioral and mental health issues, including eating disorders, addiction, depression, anxiety, and others.

[i] F. Dimeo, M. Bauer, I. Varahram, G. Proest, and U. Halter, “Benefits from Aerobic Exercise in Patients with Major Depression: A Pilot Study,” British Journal of Sports Medicine 35 (April 2001): 114 – 117.