Man Caves and She Sheds

Would Jesus Have a Man Cave?
If Jesus was alive today, do you think he would have a Man Cave? You probably have never thought about this before, but would he?  You won’t find any specific references of Jesus’ man cave in the Bible, but if you dig a little deeper you will find Jesus seeking out what people long for in a man cave or she shed-a place of peace.  There are so many men and women who seek a place where they can collect their thoughts and unwind from the stresses of the day.  Jesus frequently did the same thing leaving the crowd or chaos and seeking a quiet place to pray.  

A Place of Peace is Important
Like Jesus, we need to take time to take care of ourselves and find that place of peace. We need to have healthy habits and routines in our day to nourish and rest our mind, body, and soul.  For this reason, it is no wonder that the terms She Shed and Man Cave have come to be.  Essentially, these are places where we can seek peace and connect with our thoughts.  These terms may be somewhat new, but the concept is not.  A She Shed may be a literal shed in the back yard or a quiet room in the house.  It’s a place where women like to go and escape from the noise of life.  Maybe she gardens, does crafts, artwork, or just reads.  The point is she finds a time and place to rebuild and take care of herself.  As for the Man Cave, maybe it’s a workshop, garage, home gym, or a barn to hang out in.  Maybe it is an office space where you retreat to.  Whatever the case, men desire a place to rejuvenate as well.  

Moderation is Critical
Man Caves and She Sheds can be good things, but when used for the wrong reason or without moderation, they can become a negative thing for the family. For example, when dad comes home from work instead of going into the house to interact with the family, he immediately retreats to his shop.  He has the shop set up with the basics such as snacks and drinks, maybe even a tv and bathroom.  This set up sounds good to many of us, but it may very well be detrimental to the relationship with his wife and kids.  A fully furnished man cave leaves little reason for a husband or dad to ever have to interact with his family.  Often, you’ll see the other spouse start to complain and resent their spouse’s little hideaway. 

The idea of a Man Cave or She Shed may sound good on the surface, but be careful why and when it is used.  At Rock Solid Families, we see couples running and hiding from each other on a regular basis.  They avoid interaction with each other due to years of poor communication and conflict resolution skills. Hurt, resentment, and hardening of the heart build until one or the other spouse starts to believe the marriage is beyond repair. 

Communication is Key
Man Caves and She Sheds can serve a valuable purpose in our mental or physical health, but if the marriage and your communication are not solid, then it is likely that these places of refuge are doing more harm than good.  Do yourself a favor, tend to the marriage and family and you will find your Man Caves and She Sheds far more rewarding and enjoyable for everyone in the family.   

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Screens-The Modern Day Junk Food

I still remember the day it hit me.  I had just gotten married and moved into our first home. It was a late summer evening when I decided to go for a walk in my new neighborhood.  My husband wasn’t home at the time and as I walked alone in my new neighborhood, I remember thinking- “my mom would kill me if she knew I was out walking in the dark alone”. I still remember that glorious feeling though thinking to myself in that moment- “But, I’m an adult now, and I can do whatever I want.” 

Through the years, though, I’ve learned another important life lesson the hard way- just because we CAN doesn’t mean we SHOULD.  That’s the way I feel about the whole issue of screens.  As an adult, I have a love/hate relationship with screens whether it be my phone, laptop, or TV. In our non-profit marriage and family ministry, screens are a necessary evil for the work that we do connecting with families through email, texting, and social media. We share our message online everyday through our blogs, posts, and podcasts. Let’s face it-screens are here to stay, but is there a healthy way to manage them so that they don’t control us? At Rock Solid Families, we’d even go as far to say screens are not just controlling us, but in some cases destroying us?

Did you know that the average adult spends ELEVEN hours a day in front of a screen? That’s the general adult population average regardless of what they do for a living. Wow! Eleven hours of screens doesn’t leave much time for  much else before it’s time to call it a day and go to bed. What is that amount of screen time doing to our bodies, minds, and relationships? 

A LOT! 

As a pastoral counselor and life coach, I see the destructive consequences walking through our door every day. Look around you. You see it too. Couples sitting at the table day after day on their phones or in front of the TV only to wonder why later their spouse wants a divorce. Watching as folks in conflict verbally attack and assault one another because the only thing they have learned to interact with all day is a screen. Kids and adults who are used to getting answers at the touch of a button now too impatient to wait on anyone or anything. 

Screen time reminds me of my love/hate relationship with junk food. Oh, it can taste so good, but it can be so bad for you.  Both may be ok in moderation or special occasions, but if we don’t get it under control, both can do some serious damage. Yes, you are an adult and you can eat and do what you want, but how much junk food is too much?  I want to share with you some unhealthy screen habits we see, and the healthy alternatives we encourage and recommend at Rock Solid Families.  

Mental Health

Unhealthy: There is a significant association between TV/computer/phone usage and moderate/ severe levels of depression and anxiety. In this culture of 24/7 connections, we’ve never felt more isolated and alone and for some suicidal. It’s true for our children and teens and it holds true for adults as well. 

Healthy: Turn off the noise. Find someone to hold you accountable in setting a healthy screen time limit for you-yes even as an adult. Decide as a couple, family or with a close friend, what’s a healthy amount for you. The experts recommend no more than 2 hours of recreational use of screens. What are some sites you just shouldn’t go to or shows you shouldn’t watch? Talk this through with a professional if you need to. For some Snapchat is overwhelming and unnerving. For others, Facebook takes their mind to a bad place. Are there sites that trigger destructive habits or negative emotions for you? If so, turn it off, block the site if you have to and get someone to hold you accountable. You have got to give your mind some whitespace every day to dream, relax, and decompress. We’re not doing that on a regular basis and it’s taking a toll on our mental health. We can get wound so tight we are ready to snap.

Relationships

Unhealthy: Screens are replacing people when it comes to relationships. We’d rather sit home on our phone than go out with our spouse or friend. And when we do go out with them, we often end up “phubbing” them. Phubbing is where we snub those sitting in front of us for a phone. We are disconnecting from those around us whether it be the man standing behind you in the grocery line or the mom sitting next to you in the stands. Screens are stealing quality and quantity time away from those we love and care about. Our spouse, friends, and children are beginning to feel like whatever you are staring at whether it be Facebook or Fox News is more important than they are. Is that the message you want to send them?

Healthy: Make sure you build in at least 15 minutes everyday of uninterrupted face to face time with every person in your home. Turn the TV off, put down your phone, and look that person in the eyes to show them you care and are listening. It is like taking a daily temperature read of your relationship. Are you ok? Are we good? Doing this daily helps you from missing something important that they were waiting for you to ask about. 

Productivity

Unhealthy: Ask anyone how they are doing and the usual response is “Busy, so busy!” Why is that? I think it’s because of the hours of wasted time in front of screens. Think about it. We live in a generation with more gadgets and gizmos that make our life easier yet we are overwhelmed with the lack of time. 

Healthy: Do a little honest evaluation on your screen time. Keep track for a week the amount of time you sit in front of a computer, phone, or TV. How much of that time is mindless nothingness? Make a commitment now that you will replace some of that time with more productive, healthy tasks such as making dinner, taking a walk, or reading a book.

Physical Health

Unhealthy: Just like junk food, an unhealthy amount of screen time, can lead to some serious physical issues. Screens especially late at night are keeping our minds awake and “doped” up causing sleeplessness, migraines, obesity, high blood pressure, anxiety, addictions, back pain, eye strain, the list goes on and on. 

Healthy: Commit today to limit your screen time and watch your physical health improve. Turn off your notifications. Shut down the blue light from a computer or phone at least an hour before you go to sleep and charge your phone away from your bed. Set up some screen free zones such as the dinner table, bed, and car. Establish some screen free days where you unplug and unwind with no screens around. Every 20 minutes stand, stretch, and walk away from your computer or phone even if you work in front of a computer all day. Decide as a couple or a family-what is a healthy amount of screen time we should shoot for in our home. 

As we said before, just because we CAN doesn’t mean we SHOULD. Our friends and family are watching. What’s the message we are sending to them? The benefits of a healthy balance of screen time will have positive and lasting effects on anyone regardless of our age. It’s time, as adults, we lead the way and show others how it’s done.

Battling the Coronavirus Blues

It was a beautiful sunny day last week when my husband grabbed our youngest son and took him for a drive. He had to run an errand and figured it would be a good way to get our 12 yr old out of the quarantined house and away from his two siblings. They were driving down the road with talk radio on listening to the latest information about the Coronavirus and it’s spread. I’m not sure how much my husband was really listening to, but it was enough for our son to say, “Dad, could we listen to something else? Sometimes this Corona stuff is just too much.” 

If we’re being honest, the latest news and updates on COVID-19 are not just too much for weary 12 yr olds; they can be too much for us adults too. At Rock Solid Families, we are seeing an influx of new and old clients call our office this past month or so struggling with this same feeling. It’s just too much for many people, and folks are struggling to find healthy ways to battle the “Coronavirus Blues”. So I wanted to share with you some concrete things you can do today to give you a better tomorrow regardless of what’s going on in the world around us.

1. Limit your exposure to the news and social media. Many of you have turned into Coronavirus junkies reading and listening to every news story and theory out there. It’s way too much. You know this but you still keep listening and scrolling. For that matter, anxiety and depression are directly connected to the amount of time you spend on ANY screen regardless of what you’re watching or reading. That means not binge watching that latest NETFLIX series or scrolling on your phone checking Facebook into the early morning hours. It’s not healthy for you on ANY day, let alone when you are trying to fight the Coronavirus Blues. This goes for our kiddos too. In our house, our TV does not go on until 8 pm when we sit down together to watch a family show, and our teens are limited to just a couple hours of screen time a day on their phones. They may not like it, but we know how critical it is for their mental health.

2. Take Care of Yourself. I know you’ve heard this before, but yet you keep ignoring the truth. Your emotional health is DIRECTLY tied to your physical well being. Mind, body, and spirit are all interconnected, so it’s critical, especially during these unsettling times, you get on a healthy routine of eating, sleeping, and exercising. I’m not saying you have to go out and run three marathons, but it does mean getting outside when you can walking or riding that bike that’s been sitting in the garage for six months. I hear folks say all the time. I know I’m depressed, but I don’t want to be on medicine. Great, then do the things that you have control over, so that maybe you don’t have to be. 

3. Connect in a positive way to others. We are relational beings and this time of quarantine and isolation has been tough on everyone especially us extroverts. Get creative and keep connecting in a positive way with those that lift you up, not pull you down. I have two groups of women that I have been video chatting with on a regular basis. It’s been so fun to catch up and laugh with old friends all over the country. We are making time to connect in ways that we didn’t make time for just months ago. I have also found more time to send those things called cards through this thing called the US Postal Service. It’s also been fun to Facetime our children and grandchildren more often passing the time laughing with them. Seize the moment to connect more with those important relationships that may have been neglected before the virus hit. 

4. Practice Kindness. It’s a known fact that serving and giving helps to combat the blues. When we take our eyes off of ourselves and focus on helping someone else, it blesses us. Someone did that to us just the other day in the Dunkin Donuts drive through. Someone paid for our order and my daughter immediately asked if we could “pay it backwards” to the person behind us. Maybe it’s sending a card to your hairdresser anxiously trying to keep their head above water. It doesn’t take a lot of money to practice kindness, and it definitely makes the world a better place.

5. Avoid Guilt or Comparison. Let’s face it. None of us have ever experienced anything like this in our lifetime and there’s no manual on how to navigate the Coronavirus perfectly. We are all trying to figure it out as we go and that includes the local and federal governments. So stop pointing fingers at someone else or even yourself for how things are going. Most likely you are NOT performing to your normal level at work or at home. That’s understandable. You’re trying to answer calls and get things down for work, while helping your children with E-Learning in the other room. You’re cleaning up lunch dishes and the kids are already asking “what’s for dinner”. You are trying to teach students through a screen instead of walking alongside them in your classroom. It’s not going to be the same, so stop comparing the way it used to be with your current reality.

6. Extend Grace. I love the title of Robin Robert’s recent book, Everybody’s Got Something. I have to agree with her. We don’t have a clue what’s going on in someone else’s life. This is why I believe, now more than ever, we have to be ready to extend grace to one another. Whether it be that grumpy grocery clerk who is risking her families’ health in order to put food on her table and yours. Or maybe it's that customer service agent struggling to troubleshoot your problem while he works at home with a toddler under his desk. Everybody reacts to stress differently too. You may be doing ok today, but your teenager who just lost her dreams of graduation and prom is not. Extend grace!

7. Don’t be Afraid To Reach Out for Help. If you’ve read through numbers 1-6 and are still feeling overwhelmed, please reach out for help. We have seen an uptick of folks call our office who have never needed help before, but these Coronavirus Blues are kicking their butt. Maybe you’re like our 12 yr old where if you were being honest… “It’s just too much”. Call a friend, family member, or pastor and let them know you’re struggling. Sometimes just sharing the load with someone who cares helps to lift its weight off your shoulders. If you don’t have that person in your life, or that hasn’t helped, give us a call at Rock Solid Families. If we can’t help you, we’ll connect you with someone who can. Maybe there is an issue with addiction or abuse in your home that has been magnified due to the stress of COVID-19. Please don’t ignore the problem. Get help today! 

The bottom line is this…there is HOPE and HELP available. Please don’t suffer in silence. You don’t have to battle the Coronavirus Blues alone. Call us at Rock Solid Families today at 812-576-ROCK or contact us through our website at rocksolidfamilies.org. Thanks to the generous support of our Rock Solid Partners, we are able to extend our coaching services FREE to anyone unable to pay during these unsettling times. No cost. No strings. Just someone to listen and help. If you’re reading this today, please know…we are praying for you!

Peace in the Storm

When you grow up in the Cincinnati Tri-State area, you get used to unpredictable weather. It can be sunny/70 degrees one day and rainy/40 degrees the next. You get used to the flood watches and tornado warnings coming across your phone or TV. They are just a part of living in the midwest. But if you’re my friend from Southern California, those warnings can be unnerving and bring on a lot of anxiety. I’ll never forget when Mary, a new friend from San Diego, experienced her first tornado warning in the Tri-State. She was in her car on a winding Indiana road when the tornado warning came across her car radio. She started to become anxious and panicked. She immediately pulled over to the side of the road and called me screaming, “What do I do?”

Let’s face it, I would have probably reacted the same way, if I were in Southern California during an earthquake or in Hawaii during a Tsunami warning. We can NEVER be prepared for every storm we will face in life. All of us, sometime or another, will face a storm in life that will catch us off guard and try to knock us off our feet. 

That was even true for Jesus’ disciples. The Bible tells of a time when they were in a boat with Jesus and began to panic when a storm suddenly blew in and began pounding their boat while out on the Sea of Galilee. Many of these men were even expert fishermen but yet were caught off guard at the sudden squall that beat against their boat nearly swamping it. (Mark 4:35-41)

Ever felt like that before? Ever felt like your boat was being swamped by the storm raging around you?  I’ve seen your recent Facebook posts. I’ve seen your Instagram feed. In this time of uncertainty, we are all trying to wrestle with this raging yet invisible storm of COVID-19. I’ll admit I’ve had my moments where the “what ifs” crept in my mind. I have never experienced a storm like this in my lifetime, and my guess is neither have you.  So it’s only natural to have some fear and anxiety about what’s going on in our world today. I’d have to check your pulse if you haven’t. But I don’t want to stay there, do you? I don’t want my fear to win. I don’t want my anxious thoughts to keep me from living the life God wants me to live and doing what he wants me to do. What if He has prepared and equipped us for “such a time as this”?

I’ve spent the last couple weeks really praying and meditating over this invisible storm our world is currently fighting against.  I have tried to listen more than I speak, asking God to give me peace and direction through His Word. And WOW, the Lord has delivered! I can’t explain it any other way but that His Word has nestled into my heart and mind and replaced all those anxious thoughts. His Word has come alive like never before. The Bible is filled with words that always bring me peace, but I wanted to share just a couple that have really taken away those anxious thoughts in the middle of this raging storm.

THIS BATTLE IS HIS - No doubt God is up to something big with COVID-19. He has got the world’s attention for a reason, and I trust in Him. I trust in His timing and His ways through this storm. The battle is the Lord’s and He will be victorious! I’m just His foot soldier trying to follow His marching orders. 

The Lord is my rock, my fortress, and my savior; my God is my rock, in whom I find protection. He is my shield, the power that saves me, and my place of safety. (Psalm 18:2)

Who is the King of glory?  The Lord, strong and mighty; the Lord, invincible in battle. (Psalm 24:8)

OUR JOB IS TO STAY FOCUSED ON THE MISSION - We can’t let our minds camp out on those anxious thoughts for very long. I don’t know about you, but they suck the life out of me. That fear brings chaos into my world where there doesn’t have to be chaos. Those anxious thoughts distract me from my mission to bring God glory through it all. You and I have got to quickly take all of that captive and refocus our eyes back on the Lord. That is when He will fight our battles for us.  

For though we live in the world, we do not wage war as the world does. The weapons we fight with are not the weapons of the world. On the contrary, they have divine power to demolish strongholds. We demolish arguments and every pretension that sets itself up against the knowledge of God, and we take captive every thought to make it obedient to Christ. (2 Corinthians 10:3-5)

HE’S OUR ANCHOR IN THE STORM - There is nothing that can blow us off course when Jesus Christ is the anchor for our soul.  That brings me great peace when the storm is raging. What is the anchor keeping you firm and secure through this storm?

We have this hope as an anchor for the soul, firm and secure. (Hebrews 6:19). 

EVERYTHING ELSE IS SINKING SAND - At Rock Solid Families, we have built an entire ministry on the Rock Solid Foundation of Jesus Christ. We have sat with countless individuals and couples who have put their trust in something that has failed them. They come to us feeling stuck and sometimes even hopeless not knowing where to turn or what to do next. Whether it be a spouse, a job, or our health….it all can be taken from us in a blink of an eye. None of those things make a very strong foundation to build our lives on. Jesus tried to share this truth in his parable of the wise and foolish builders. (Matthew 7:24-27) Don’t give your circumstances the power to dictate your peace. You can decide today what you’re going to build your life on.  Is it your job? Is it your health? Is it your net worth? As we have found in the middle of this crisis, all of those things can disappear in an instant. And then what? 

“Therefore everyone who hears these words of mine and puts them into practice is like a wise man who built his house on the rock.  The rain came down, the streams rose, and the winds blew and beat against that house; yet it did not fall, because it had its foundation on the rock.  But everyone who hears these words of mine and does not put them into practice is like a foolish man who built his house on sand. The rain came down, the streams rose, and the winds blew and beat against that house, and it fell with a great crash.”(Matthew 7:24-27)

HE’S WAITING FOR US - In the story I mentioned before in Luke 4, it was only when the disciples cried out to Jesus that He calmed the storm. I’m not saying that one simple prayer is going to end COVID-19, but I am saying that the Lord is waiting for us to reach out to Him. He sees the storm, and He’s in control. He knows what lies ahead, but He’s waiting for us to trust him. We can be in the middle of a raging storm like COVID-19 and still find comfort, strength, and peace in the solid rock of Jesus Christ. Use these difficult days as weights that exercise and strengthen your faith muscles.  

I don’t know where you’re at right now, but that’s how I have found peace in the middle of this storm. It’s not because I know what tomorrow brings and how all this ends, but because I know HE is the Rock I cling to in the middle of this storm. He is the unshakable foundation that can’t be moved or knocked down even by the biggest waves. Jesus Christ is what brings me peace, not my circumstances. If you don’t know this peace that calms even the wildest storm, call me. I’d love to walk alongside you and introduce you to Him.  His name is Jesus, and He’s been waiting for you. 

Then they cried out to the Lord in their trouble, and he brought them out of their distress. He stilled the storm to a whisper; the waves of the sea were hushed. (Psalm 107:28-29)

“I have told you these things, so that in me you may have peace. In this world you will have trouble. But take heart! I have overcome the world.” (John 16:33)

No, in all these things we are more than conquerors through him who loved us.  For I am convinced that neither death nor life, neither angels nor demons, neither the present nor the future, nor any powers, 39 neither height nor depth, nor anything else in all creation, will be able to separate us from the love of God that is in Christ Jesus our Lord. (Romans 8:37-38)

Baby, its Cold Outside!

I know, I’m supposed to be content in all situations. I’m not supposed to grumble or complain. Okay! Okay!  But can you just give me a minute to vent? I hate WINTER! Great! Now that I got that off my chest, let’s move on.  I really don’t hate everything about winter. I like the snow and the holidays, but I hate not being outside and active like I am in the warmer months.  The limited daylight and colder temperatures make it much less inviting to do the things I enjoy outside. In the wonderful Ohio Valley, we have more than our share of cloudy and raining days in the winter.  I think I must have some hibernation tendencies in me because it’s a pretty much a guarantee that I’m going to gain an extra 10 pounds every winter. I also notice that my energy and mood tend to be lower. My wife might even say I have a bad attitude in the winter.  And she might be right!

So, over the years, I’ve had to be very intentional about taking care of myself especially in the winter months.  I understand that I have a choice in how my winters are going to go, and how I’m going to deal with them. Here are some of the things that I have used to stay healthy and keep my winter blues in check:

• Be intentional about your exercise and activity level.  Typically this is so much easier in the summer. But in the winter you have to make it a priority.  Join a gym. Schedule a time in your day to workout. Sign up for a basketball or volleyball league. Join us at Rock Solid Families for a fitness class.

• Limit your screen time.  TV’s, computers, and phones all have one thing in common, they have you sitting on your tail way too much.  Excessive sitting causes muscles and joints to get stiff. It also is not demanding many calories, so your calories are stored as fat.  Ugh!

• Start an indoor project. Maybe it’s time to remodel or paint a room. Do you have a garage or barn that you can fix a vehicle or restore an old car in?  How about a woodworking project? My mom used to love to do a winter puzzle!

• Commit to an activity or organization several hours a week.  Maybe it’s a bible study at church, or lunch with friends. Putting this on the calendar gives you something to look forward to and gets you out and moving.

• Be mindful of your eating, especially the carbs!  Carbohydrates are sometimes called “feel-good” foods.  Sugars and grains that taste good and make us feel good, but only for a short time.  Carbohydrates play havoc on your body. You crave them, they make you feel good, then, crash!  Yes, due to the insulin rush into your bloodstream to pull all that sugar out of the blood and into the cells as fast as possible.  The problem is this immediate rise and fall of sugar in the bloodstream leaves us feeling tired, groggy, and even depressed. If this is happening on a daily basis, we can find ourselves dealing with sugar-induced depression.

• Sunlight exposure!  There is no shortage of research data that demonstrates how exposure to sunlight helps to lift our mood.  Over the years, researches have coined the phrase S.A.D., Seasonal Affective Disorder. S.A.D., is actually nothing new.  It used to go by such terms as Winter Blues or Cabin Fever. S.A.D. is simply a drop in mood and energy that is triggered by the reduced amount of sunlight exposure.  Most people experience some level of this but are able to work through it without incident. However, if S.A.D symptoms are keeping you from being the person you know you can be, then it may be time to get help.  Diet, exercise, prayer, artificial sun-lamps, talk therapy, and even medications are among the few things available to reverse S.A.D.

Okay, so now that I’ve reminded myself on how to get through these cold, dark dreary days of winter.  I need to get out of my chair and go for walk! Embrace the cold!

Philippians 2:14

Do everything without complaining and arguing...

My Journey with Anxiety and Depression

DISCLAIMER

“Ask and it will be given to you, seek and you will find, knock and the door will be open to you.”

— Matthew 7:7

I’m not a doctor or psychiatrist so I’m not in the business of diagnosing others with mental illnesses.  This is my own personal journey with anxiety and depression. My prayer is that something I’ve learned or experienced during the darkest period of my life can help someone else. My hope is to shine a light into what I experienced and bring comfort and help to you or someone you love.

HISTORY

Early in our marriage, I began having panic attacks.  At the time, I had no idea what they were. A heart attack? Stress symptoms and hypertension? Some kind of brain tumor?  I just knew something wasn’t right. I even landed in the emergency room on a couple of occasions. After daily struggles for over a year with no clear answers, my last panic attack left me talking with my doctor in a desperate tone of “I can’t live this way anymore”!

A year after my first panic attack, I finally began to get the help and counsel I needed.  I became educated on anxiety and depression, mental illnesses, medications, support groups, and therapy. In my role as a school counselor, I had a significant amount of education to help others, but I wasn’t sure how to help myself.

“In my role as a school counselor, I had a significant amount of education to help others, but I wasn’t sure how to help myself.”

— Merrill Hutchinson

Now, I was on a medically monitored path to mental health. I began to feel like my old self. I began to regain my energy and focus. I began running and exercising again. I started to hang out with family and friends again and stopped avoiding social situations.  The most life-changing thing I did during this difficult season was surrender my life to Christ. I had heard that phrase "surrender my life" many times, but it now hit home for me personally. The fight against this illness was one that I was losing. The more I tried, the more I failed. It was not until I dropped to my knees and said, “Lord, I need you” that I experienced true freedom!  The battle was no longer just mine. I now felt like I had the Navy SEALS dropping in to aid me in my battle.

The journey to strong mental health has been life long.  I have actively treated and lived with anxiety and depression for over 27 years.  Here are a few of my takeaways that I would like to share with others in the hopes that they may get help or be able to help someone else with a similar story.

LESSONS I LEARNED

• Anxiety and depression are normal feelings and experiences of the human condition, but how do you know when your level of anxiety or depression is beyond the normal range?  There are many screeners available that you can take online. While these screeners may not be medically supervised, they can begin to point you in the right direction.  If you score in the “at risk” or “high” range, it probably just confirms what you already suspected. An “at risk” score may prompt you to visit your doctor or begin sharing your concerns with someone else. A close friend or spouse can be a great sounding board or listening ear, but they are obviously no substitute for a medical professional.

• Anxiety and depression can be situation-based, hereditary, or a combination of the two.  As I look back on my anxiety, I see that mine was a combination of the two. I can see a very clear path of situational anxiety dating back into my childhood.  At the time, I didn’t understand what a normal level of anxiety was, so I just thought my feelings were normal. Extreme anxiety before sporting events, getting sick the first couple of days of school, nausea and diarrhea when the spotlight was on me, avoidance of social situations or being around lots of people, etc. Outside of these times, my life seemed very normal.  For this reason, most people around me did not really see me struggling. Only close family knew how anxious I would get. By the time I was in high school, I was pretty good at keeping my anxiety at bay. I knew how to avoid the situations and conflicts that were most likely to cause me the greatest amount of trouble.

By the time I was in my late twenties, something changed. I could no longer predict the situations that would prompt my anxiety and now even some depression. I began to struggle with feelings of worthlessness, inadequacy, dread, and avoidance. I had a loss of focus, energy, and even physical strength and body temperature. I was feeling cold even when everyone else was not. Now, it seemed, my anxiety was taking on a different level.  I was experiencing anxious symptoms in times when I logically could not think of why I should be anxious.  One of the things that became very noticeable to me was frequently waking up in the middle of the night in either a full sweat or even to the point of vomiting.   I went to bed feeling okay, but something would trigger a full blown anxiety storm, while I was in the middle of sleep. Not a good way to wake up! Yes, many situations would still trigger my anxiety, but frequently I could not tell you what prompted my symptoms.  In hindsight, this was a warning sign that I wished I would have had help understanding earlier than I did.

“Whether it’s therapy, faith, medicine, or a combination of the three, you do have options.”

— Merrill Hutchinson

• Anxiety and depression do not have to completely wreck your life and turn you into a social recluse.  In the midst of my worst days, I began to think this was the way life was going to be from now on. That thinking created a negative feedback loop in the sense that my bad anxiety produced symptoms that then produced more anxiety, which then lead to more symptoms, and so on.  The idea that this may never stop can be frightening and even paralyzing. Once I began to learn and even experience relief from these symptoms, hope began to grow back into my life. The strength to confront a phobia, the energy to participate in an activity that I once enjoyed, the sense of pleasure and laughing, and the desire to see familiar friends and family all reemerged. These are all very possible goals, and I encourage others to not lose sight of getting these things back into your life. Whether it’s therapy, faith, medicine, or some combination of the three, you do have options.  

• Do not deny your genetics.  As I began to accept that I may have a mental illness. I started to examine my family history.  It did not take long for me to realize that my mom’s side of the family was riddled with anxiety.  My mom was challenged with it on a daily basis. My grandma was very anxious and her sister also was anxious to the point of seldom leaving her house.  My uncle was in and out of jobs and simply could not handle the stress of daily work. Here is my point. Anxiety and depression that goes beyond “normal” is often hereditary.  It is common to trace mental illness throughout a family tree. If you notice this, then please do not deny it. If you are struggling with anxiety or depression and have a family history of it, then there is a good chance that you may have a biological rather than just a situational component to your condition.

• My last take away is just a word of encouragement.  Part of my upbringing included parents that always encouraged my siblings and I to take risk, go after your dreams, never be afraid of making mistakes, and be quick to learn from the mistakes you make.  I want to encourage the same to all of you. You have a choice to make concerning how you will handle all of the stresses in your life. You can either beat yourself up and fall victim to the situation, or you can see it as an opportunity for learning and growth. You most likely will not find a quick fix, but you may find comfort in small victories.  Allow those small victories to be celebrated and used as motivation to continue on to better mental health. Reach out to someone today for help. Do not throw in the towel! There is HOPE! 

“Reach out to someone today for help. Do not throw in the towel! There is HOPE!”

— Merrill Hutchinson