Revive Your Mind: It is Cheaper Than Therapy
by John Thurman
Your future is not defined by your past. Your thoughts can change, and consequently, so can your future. Stinking thinking corrupts your brain and triggers harmful neurochemicals and dangerous mental states such as anxiety, anger, and depression. One of the proven ways to revive your mind is to get a grip on your “stinking thinking” styles and make the necessary adjustments. Unless you are willing to do some constructive re-engineering, your thinking becomes automatic, impulsive, and often wrong by bending, deleting, distorting, and exaggerating the truth. Over the next few posts, I will show you the secrets to renewing your mind.
The first shift is to move into a “growth mindset.” Dr. Carol Dweck, author of Mindset, spent her life researching the origins of mindsets, their role in motivation and self-regulation, and their impact on achievement and interpersonal processes. Her findings give us two options, a growth mindset or a fixed mindset. The Bible contains numerous other passages that deal with managing our thoughts. For starters, I’d suggest reading the New Testament book of James 1:1-8
A fixed mindset is one in which you believe you are born with a changeless set of talents, abilities, and intelligence—all of which are unchangeable. Some people with a fixed mindset may find it more difficult to experience life change and growth. As a result, a fixed-mindset person fails to develop his potential and is more likely to give up or become distracted and feel depressed when he fails to make the grade in his own eyes.
One of the ways to engage these thoughts is to give you some descriptions of how stinking thinking works. Knowing that, you will be able to push back the lies and replace them with the truth.
Stinking thinking traps undermine mental toughness and performance and lead to an inaccurate understanding of the situation. You can use some of these critical questions I’m going to talk about in these thinking traps to help you clarify a situation. In the following blogs, we’ll talk about developing resistance, resilience, and getting stronger.
In the next few days you will begin to revive your mind with the new truths that you are beginning to implement. Let me know how you are doing.
To learn more about the "Stinking Thinking Traps," read Chapter 4 of Get a Grip on Depression.
It may also be ordered through Amazon
(c) 2014 John Thurman
Doesn’t that salad look good?
Last year I had the fortune of traveling to Marseille, France to work with some friends who are connected to a group that helps people who are relocating.
One night they took me to a local restaurant, La Crepe Au Carre', my friend said, “You have to eat this salad, it will change your life.” His comment threw me off a little because, I thought you go to a crepe place to eat crepes. He insisted that I try this salad, and I did.
Take a look at my image of it. It is a toasted brie and almond topped salad made with fresh, local greens, and local cheese. The dressing was reduced balsamic vinegar with a hint of strawberry. As the waiter placed the salad in front of me, a warm, sweet, aromatics of the dressing, the toasted cheese and almonds stimulated both my imagination and my appetite. As one of my old Georgia friends would say, "That looks almost to eat pretty.
Well, I ate it. And I consumed that delicious blend of cheese, nuts, and greens in a slow, deliberate manner. I felt like I had a Mardi Gras in my mouth. My friend's words were true; it did change my life. That wonderful evening of food and fellowship, a time of savoring food, and hearing about the work that God is doing in people's lives never gets old.
To savor something is to taste or smell it. It means to linger over or dwell on.
Having traveled a little bit in Turkey, Israel, Jordan, and France I get a little frustrated at how fast we live our lives in America. Fast food, constant connectivity, speed dating, always rushing. While I would never trade off the blessings of living in this great country, I am reminded, at least when I travel that there are times that we need to slow down. Times when we need to break bread with friends and family. Times when we can intentionally savor our relationship, our blessings, and yes, delicious food.
One of the easiest tools we use as we continue to look at ways to regain our vision and overcome depression is to savor pleasant memories; past answers to prayer; a meaningful Scripture verse; and positive, meaningful words spoken to you. When we purposely reflect and meditate on these types of good, positive things, our brains begin to move toward health.
Take a few moments and think about it.
Let me know if you "like this article"
Never forget. Never Surrender.
Thank you Iraq and Afghanistan Veterans of America for your selfless sacrifice and commitment to our freedom.
"Men sleep peacefully in their beds at night because rough men and women (i added) stand ready to do violence on their behalf." Thank you, Fellow Sheepdogs
“Count your blessings, name them one by one. Count your blessings, see what God has done…” are words from a hymn I remember from my childhood while attending the First Baptist Church of Fort Valley. It is an old song with modern psychological and spiritual implications.
G.K Chesterton said, "Gratitude is happiness doubled by wonder."
“Can you see the holiness in those things you take for granted–a paved road or a washing machine? If you concentrate on finding what is good in every situation, you will discover that your life will suddenly be filled with gratitude, a feeling that nurtures the soul.” — Rabbi Harold Kushner
Gratitude makes your life happier and more satisfying. When we feel gratitude, we benefit from the pleasant memory of a positive event. In addition, when we express our gratitude to others, we strengthen our relationship with them.
An exercise called the Gratitude Visit will help you experience relief from depression.
Close your eyes. Imagine the face of someone still alive who did something or said something that changed your life for the better. Got a face?
Your task is to write a letter (handwritten) to this individual and deliver it in person. The letter should be concrete and about three hundred words; be specific about what they did for you and how it affected your life.
Once you have completed the letter, call the person and let them know that you would like to visit them, but be vague about the purpose of the meeting. This type of exercise is more fun when it is a surprise. When you meet with the individual, take your time reading your letter. Notice their reactions as well as yours. If they interrupt you, gently tell them that you want them to listen until you are done. I promise you that you and the recipient will be much happier and less depressed.
Of course, if you cannot hand deliver the note, mail it, but follow up with a call.
Added Monday morning
My pastor, Todd Cook, Senior Pastor of Sagebrush Church in Albuquerque, shared a message Sunday on Psalm 90. One of the quotes I took away was, "If God leads you to it, he will lead you through it. Here is a link to the message, Boom Box if you want to hear it all. It was timely. Warning: this my be a little "out of the box" for you.
You can find this and more tips in my book Get a Grip on Depression. Obtain a personally autographed copy from me. In Albuquerque, you may pick up a copy at the Sagebrush Church bookstore, or order a copy through Amazon/Kindle.
Recapture Your Vision
Work on Balance
Businesses, life, and relationships that are vibrant and productive are powered by a vision. One of the keys to pushing back the negative, building relationship, expanding your business is to keep your balance.
Maintaining balance is critical to breaking the bonds of depression. When I ride a bicycle, which is a sight to behold, I am constantly trying to stay balanced. All of the small and large muscle groups work together to keep the bicycle and me in an upright position and going in the right direction. Balance takes work. You can begin attaining balance.
1. Break out of your rut.
a. Take 100 percent responsibility for yourself. You and I hold the keys that can unlock the lock and release the chains that hold us back.
b. Think, dream and write down how you will feel better in the future.
c. Move more – even a little bit of exercise has positive benefits.
d. Read books and listen to teaching and training that put good, healthy thoughts in your brain. Try more self-help and Christian living and less fiction.
2. Remember and repeat past joyful, fulfilling experiences. Begin by remembering, looking at photos, and reflecting on good things. Read through and work on the Experience Gratitude section.
3. Re-embrace your relationship with God. Jesus loves you more than you will ever know, and He specializes in working with people who feel messed up and disconnected. Take a moment; ask Him to draw you close. Then don’t be surprised when He does.
4. Don’t overplay the negative. Overthinking the past does little to improve it. The rest of this resource is designed to give you practical, biblical tools to help you move toward hope and a renewed sense of purpose and intentional living.
From Get a Grip on Depression, by John Thurman
Marriage and serious relationships are some of the toughest endeavors that any two humans can engage. When a couple begins their journey they are fueled with hopes and dreams, but within the first year those hopes can sometime lead to despair and dreams to nightmares.. Here are six hot tips that can keep you moving forward.
Tip One – Watch out for Anger
Anger, hurt, frustration, and disappointment can stifle a relationship. Here are three things couple can do to lower anger, frustration.
1. Don’t let you negative feeling grow with interest. Express your hurt, fear or frustration as soon as you are aware of it.
2. If you decide to tell your spouse be sure to share in the language style of your partner.If they are brief in their communication (a condenser) in their style, keep it brief.
3. Don’t give ultimatums during your talks. Even if one is to be given, this is not the time of the time or the place, and it reflects control or power struggle. Rarely does it work.
Tip Two – Four Ways to Get Closer to Your Partner
1. Forgive each other for something that you’ve held on to.
2. Give up one habit that drives your partner bonkers.
3 Be generous and grateful.
4. Have Fun Together.
Tip Three – 7 Things Women and Men can do for each other.
1. See each other as allies, not enemies.
2. Appreciate each other’s power without being threatened with it.
3. Value and nurture each other.
4. Stop seeing each other as stereotypes.
5. Celebrate the differences and enjoy the commonalities.
6. Realize everybody had wounds.
7. Be there for each other.
Tip Four – Hints for a fun Special Days
1. Devote 100% of yourself to each other on those special days.
2. Rent a Honeymoon Suite at a local hotel for things like anniversaries, birthdays and Valentine.
3. Take a day off from work and enjoy each other.
4. Buy some cards or postcards and flood your spouse with them.
5. Bake or buy some heart shaped cookies.
Guys, flowers and chocolate can really help.
Girls, when he comes home from work on those special days greet him wearing something red or black like ribbons in your hair.
Tip Five - FOR GUYS – If your marriage seems a little dull, perhaps it’s you! Maybe you’re stuck in your routine. Maybe you’re too predictable. Shock you wife! Be unusually creative and totally unpredictable.
John is a Licensed Professional Counselor, with over thirty-five years of counseling experience. He has also been married to his first wife for 42 years. If you need help getting your relationship back on tract contact him today. John provides traditional counseling in an office setting as well as over the phone, and through SKYPE or FACETIME.
© 2014 John Thurman
Recapture Your Vision by Pushing Back Depression and Negative Thinking
Have any idea what this photo is? It is actually a hood ornament with clouds and sky in the background. Your perspective can mess with your head from time to time.
I love being an entrepreneur, it can be a bit chaotic at times, but one of the things that keep me going is vision. Whether you have a job, are self-employed, in school or involved in a vocational quest you need a vision. An idea of what you want to end up with when you have done the work.
I was reviewing some notes from reading I have done over the years and came across a great definition of vision. Hopefully, it will help you. You see, where there is no vision, no dream, no hope, there is little life. When you are depressed, the vision can become muddled.
Here is a definition: Vision is a precise, clearly defined goal with a detailed plan and timetable for achieving that result.
Just to be clear, you can have a vision for your business, your body, your relationships, your health, pretty much anything. One of the problems is that most people have wishes, but no vision-based plans.
When you lose that vision, the joy of living becomes replaced with the mere act of surviving or just getting by. You move from joy to subsistence to depression and ultimately to despair. Personally, I do not know anyone who aspires to despair.
The good news, gaining a clear picture, a vision of what you want and what you are willing to do to get it can be a tremendous energizer. Particularly if it honors the Lord and serves man.
So, if you are having “Vision Issues,” here are some things you can do to push back the negative thinking and depressive feelings,
One of the things that happens when we experience set back is a tendency to suffer from the “paralysis of analysis,” which can be a vision stealer.
Step Back from the Problem
When Thomas Edison felt stumped by a problem, he removed himself from the work area, lay down, and took a little nap. Years before the research on power napping was available, he understood the importance to stepping back from a problem to get a better perspective. Taking a break from the problem can lead to a fresh perspective.
There are ways to put this principle into practice.
1. Stop. Quit putting needless energy into solving a problem that isn’t getting solved. Dr. John Gottman, relationship expert, says that we need to focus on what is fixable, not on past failures.
2. Do something completely different. Choose to swim, go for a walk, take a break, call a friend, pray, read the Bible. It should be a repetitive activity that gets your undivided attention and absorbs, redirects, and gives you energy. Ten to twenty minutes is usually enough time to reset.
3. Observe what happens about the issue when you return your thoughts to it.
Here is a question for you. Are you caught up in the "paralysis of analysis" or are you Stepping Back from the Problem to clear your head? I would love to hear from you. #getagripondepression #AskJohnthurman
John is a Counselor, Author, Speaker and Photographer that helps people "Get a Grip on Life."