Bipolar and Creating Mini Habits For Positive Change

Bipolar and Creating Mini Habits For Positive Change

To change our default setting it must be done one mini habit at a time.

If you are like me, there have been numerous times you were highly motivated to make BIG changes in your mental health journey. One of those times for me was deciding that I needed to exercise at least three times a week. That was a big change to make since I wasn’t even exercising once a week. So I exercised three times that first week, but by the next week I had given it up. I just couldn’t do it. It was too big of a change.

I’ve done this over and over throughout the years since being diagnosed with bipolar disorder in 1995. I would be highly motivated to make a healthy change regarding my sleep, eating, exercising, thinking, or working. It seemed that the motivation to make the change would last a short time before I would revert to my “default settings.” And each time I would feel like a bigger failure. I began to believe that my inability to stay motivated to make a healthy change had to be connected in some way to having bipolar disorder. After all, I could easily become “laser-beamed-focused” on something I wanted or liked to do, so I became convinced that my repeated failures had to have something to do with having bipolar.

It was as though any unhealthy “default settings” I had or any changes that I wasn’t allyousef-al-nasser-261164 that interested in – even though they would be good for me – could only be made little by little because I just didn’t have enough self-motivation to do them all at once. I figured I just didn’t have the self-discipline necessary, or somehow there was a flaw in my character. Those beliefs changed recently when someone introduced me to a book that they had found very helpful in making changes in their life. The title of the book is Mini Habits by Stephen Guise. I discovered that if I began making small changes for extended periods of time, the changes would stick.

In the book, Guise clarifies the difference between motivation and self-will. He says that motivation is short-lived, and to make real change you have to begin doing small things that can be done via pure self-will, and not depend on motivation to do it.

He started to change his health by doing one push-up daily. Sounds crazy, doesn’t it? But think about it. Had he decided to do 50 per day, that would have required ongoing motivation, and he would have given up when the motivation to do the 50 push-ups had passed. (Which would have been on the first day for me! lol) So his first mini habit was to do a single push-up. Doing just the one push-up, he could make himself do it via self-will power. What he found was that once he would do one push-up, he always did a few more, but no matter what, he always did at least one. He changed his brain’s default setting slowly, over time, and it stuck.

I’ve got to tell you that this little book on mini habits is changing my life!

I’ve stopped beating up on myself for not being able to make sweeping changes in my life. It makes total sense to me. There are small things I can choose to do whether I feel motivated to do them or not. For example, I know I need to drink more water, especially with the meds that I take. But, the thought of drinking eight full glasses of water overwhelms me, and I end up drinking nothing. So, I started with the mini habit of drinking one large full glass of water with my meds first thing in the morning, and I’ve found myself drinking more water throughout the day and enjoying it! I know, it’s not an earth-shattering change, but earth-shattering changes won’t work. Most of us do not have that kind of motivation with or without bipolar disorder.

It only makes sense that our brains have default settings. Those are the settings that our brains default to when we are stressed or things we can do with little to no thought. For example, my default setting for when to eat is when I’m sad, happy, tired, stressed, or when I’m awake! This eating default setting has been a well-worn patterned default in my brain for many years. Unfortunately, unlike being able to go into your computer default settings, make a change and click “save,” we cannot do that with our brains. Instead, if we want to make changes to our default settings, we must make them bit by bit, by starting a mini habit that we can do without one ounce of motivation on our part; a simple thing that can be done by sheer self-willpower.

Discovering these things have become the single greatest key to making change happen in my life.

Your inability to not make sweeping health changes in your life is not a character flaw. It’s called being human!

So, what mini habit can you do by sheer self-willpower that will bring about a simple, healthy change in your life?

 

Fresh Hope is a faith-based non-profit that empowers people to live well in spite of their mental health challenge.

YOUR gift will provide a person with God’s Fresh HOPE for daily living. Click here to donate, today.

unnamed

 

Five Keys to Successfully Navigating Change in Spite of a Mental Health Challenge

Five Keys to Successfully Navigating Change in Spite of a Mental Health Challenge

As they say, “The only thing that never changes is change.” Life is full of changes. Some changes that we make, others make, or life makes for us. Some changes we like; others we do not. Change is unavoidable.

Several years ago, I learned a lot about how to navigate significant changes in my life while keeping my bipolar disorder in order.  That season in my life brought a whole list of changes: some of my own doing, some brought on by others, and others that life itself brought about.

Unaware of all of the big changes that were coming our way, my wife and I decided to jamie-street-331990start finishing our basement prior to all of the changes. In November of that year, we began the project that we’ve been waiting nearly ten years to do. We secured the finances and the contractor in early November, not prepared for the massive changes coming our way in our jobs (we both are on the staff of the church that I pastor). Not only did our job descriptions change (positive changes), but we had physical remodeling of office spaces that also needed to happen before the end of that year. The leaders of our church were also rewriting the by-laws of our congregation during this time. Our work days were consumed with planning and preparing for all the Christmas activities and services. Plus, we were getting ready for hosting Christmas at home for not only our children and their families but also my entire extended family.

Needless to say, I learned a few important keys to navigating a lot of change, while maintaining my emotional health. So I thought I would share with you a few of insights that were critical to navigating the changes successfully (this is by no means an exhaustive list).

  1. When experiencing a lot of change, keep your world as small as possible. In other words, limit your activities as much as possible. For example, I postponed some things on my calendar that could wait and delegated weekly activities such as my facilitating a Fresh Hope group. I took a 2-month break and had someone else facilitate for me. I knew that if I had too many activities, I would risk losing my wellness. I needed to keep my schedule as simple as possible.
  1. Know which changes you can reject and which you will have to accept. Sometimes changes come our way that we have no control over, i.e., the loss of a job, death of a spouse, or moving to another city or town. When a change happens that you can’t control, you have to come to terms with it and accept it as out of your control. If the change or changes are things you can control, then you need to do what you can do. And it’s important to know the difference between the two. (From the Serenity Prayer, “the things I can change and the things I cannot change…and the wisdom to know the difference.”)
  2. All changes, whether negative or positive – including the changes we desire – bring with them some grief.  Working through the grief is important. One of the monumental tasks I had to do regarding building changes in our offices was to empty out a “junk room” (which the staff lovingly referred to as my “hoarders room”). This room had all of the junk and boxes of the first years following my very manic episode, forced resignation, and my attempts to “find myself” through hobbies. A lot of “memories of pain” were stored up in that room. I dreaded having to clean it out. Some of the boxes had not been opened in nearly 20 years. I thought about having someone just toss it all out! But I knew there were things worth keeping, so I needed to go through them. With the great help of a close friend, the room was emptied with minimal emotional pain. But I still needed to grieve just a bit.
  3. Stick to your schedule.It was imperative during this time of significant changes that I stuck with a routine, especially my sleep routine. I made sure that I didn’t mess with my sleep schedule even though it was tempting to rise early in the morning and stay up late to get as much done as possible. Doing that would have most certainly led me either into a manic phase or hypomanic phase.
  4. Routinely take quiet time – get in touch with what and how you are feeling emotionally, and measure the clarity of your thinking.Each day I knew I had to pay close attention to how I was feeling. I’d ask myself, “Are you feeling a little too wound up? Are your thoughts clear? Are your thoughts racing? Is your thinking foggy?” I’d ask myself a couple of times a day, “How are you doing? What are you feeling? How is your thinking?” I found myself at times becoming overwhelmed and “shutting down”. At those times I would take a few steps back and do some breathing techniques that I’ve learned over the years. And if that didn’t’ work, I’d take a walk, or just do something that required no thinking, until the feelings of being overwhelmed had passed. With all of the changes going on, taking quiet time to pay attention to what was going on within me was imperative!

It’s was a crazy few months, but the changes have now been made, and I’ve adjusted to a new focus on my daily tasks at work. Overall, the changes have been good. But even these positive changes had to be navigated, felt, and worked through emotionally. For the most part, I fared pretty well through the changes. I did have some mornings where I was waking up much earlier than usual, which for me is that is a sign of an elevated mood. So, on those days, I paid even closer attention to what was going on with my thinking and emotions. I always attempted to make sure to get to the gym on those days.

The worst part of experiencing all these changes was that I allowed myself to fall off the “healthy-food-wagon”, and now I’m working hard to get back on it. I had done so well with healthy eating for the six months before the Christmas prior to all of the changes, having lost over sixty pounds (with another fifty to go). And as many as you know, detoxing from sugar and the craving of carbs due to medicine can be so difficult to do!

So, how about you? What are important keys for you in navigating change? What keys for successfully navigating change would you add to this list?

 

Fresh Hope is a faith-based non-profit that empowers people to live well in spite of their mental health challenge.

YOUR gift will provide a person with God’s Fresh HOPE for daily living. Click here to donate, today.

unnamed

Five Keys to Successfully Navigating Change in Spite of a Mental Health Challenge

Five Keys to Successfully Navigating Change in Spite of a Mental Health Challenge

As they say, “The only thing that never changes is change.” Life is full of changes. Some changes that we make, others make, or life makes for us. Some changes we like; others we do not. Change is unavoidable.

Several years ago, I learned a lot about how to navigate significant changes in my life while keeping my bipolar disorder in order.  That season in my life brought a whole list of changes: some of my own doing, some brought on by others, and others that life itself brought about.

Unaware of all of the big changes that were coming our way, my wife and I decided to jamie-street-331990start finishing our basement prior to all of the changes. In November of that year, we began the project that we’ve been waiting nearly ten years to do. We secured the finances and the contractor in early November, not prepared for the massive changes coming our way in our jobs (we both are on the staff of the church that I pastor). Not only did our job descriptions change (positive changes), but we had physical remodeling of office spaces that also needed to happen before the end of that year. The leaders of our church were also rewriting the by-laws of our congregation during this time. Our work days were consumed with planning and preparing for all the Christmas activities and services. Plus, we were getting ready for hosting Christmas at home for not only our children and their families but also my entire extended family.

Needless to say, I learned a few important keys to navigating a lot of change, while maintaining my emotional health. So I thought I would share with you a few of insights that were critical to navigating the changes successfully (this is by no means an exhaustive list).

  1. When experiencing a lot of change, keep your world as small as possible. In other words, limit your activities as much as possible. For example, I postponed some things on my calendar that could wait and delegated weekly activities such as my facilitating a Fresh Hope group. I took a 2-month break and had someone else facilitate for me. I knew that if I had too many activities, I would risk losing my wellness. I needed to keep my schedule as simple as possible.
  1. Know which changes you can reject and which you will have to accept. Sometimes changes come our way that we have no control over, i.e., the loss of a job, death of a spouse, or moving to another city or town. When a change happens that you can’t control, you have to come to terms with it and accept it as out of your control. If the change or changes are things you can control, then you need to do what you can do. And it’s important to know the difference between the two. (From the Serenity Prayer, “the things I can change and the things I cannot change…and the wisdom to know the difference.”)
  2. All changes, whether negative or positive – including the changes we desire – bring with them some grief.  Working through the grief is important. One of the monumental tasks I had to do regarding building changes in our offices was to empty out a “junk room” (which the staff lovingly referred to as my “hoarders room”). This room had all of the junk and boxes of the first years following my very manic episode, forced resignation, and my attempts to “find myself” through hobbies. A lot of “memories of pain” were stored up in that room. I dreaded having to clean it out. Some of the boxes had not been opened in nearly 20 years. I thought about having someone just toss it all out! But I knew there were things worth keeping, so I needed to go through them. With the great help of a close friend, the room was emptied with minimal emotional pain. But I still needed to grieve just a bit.
  3. Stick to your schedule.It was imperative during this time of significant changes that I stuck with a routine, especially my sleep routine. I made sure that I didn’t mess with my sleep schedule even though it was tempting to rise early in the morning and stay up late to get as much done as possible. Doing that would have most certainly led me either into a manic phase or hypomanic phase.
  4. Routinely take quiet time – get in touch with what and how you are feeling emotionally, and measure the clarity of your thinking.Each day I knew I had to pay close attention to how I was feeling. I’d ask myself, “Are you feeling a little too wound up? Are your thoughts clear? Are your thoughts racing? Is your thinking foggy?” I’d ask myself a couple of times a day, “How are you doing? What are you feeling? How is your thinking?” I found myself at times becoming overwhelmed and “shutting down”. At those times I would take a few steps back and do some breathing techniques that I’ve learned over the years. And if that didn’t’ work, I’d take a walk, or just do something that required no thinking, until the feelings of being overwhelmed had passed. With all of the changes going on, taking quiet time to pay attention to what was going on within me was imperative!

It’s was a crazy few months, but the changes have now been made, and I’ve adjusted to a new focus on my daily tasks at work. Overall, the changes have been good. But even these positive changes had to be navigated, felt, and worked through emotionally. For the most part, I fared pretty well through the changes. I did have some mornings where I was waking up much earlier than usual, which for me is that is a sign of an elevated mood. So, on those days, I paid even closer attention to what was going on with my thinking and emotions. I always attempted to make sure to get to the gym on those days.

The worst part of experiencing all these changes was that I allowed myself to fall off the “healthy-food-wagon”, and now I’m working hard to get back on it. I had done so well with healthy eating for the six months before the Christmas prior to all of the changes, having lost over sixty pounds (with another fifty to go). And as many as you know, detoxing from sugar and the craving of carbs due to medicine can be so difficult to do!

So, how about you? What are important keys for you in navigating change? What keys for successfully navigating change would you add to this list?

 

Fresh Hope is a faith-based non-profit that empowers people to live well in spite of their mental health challenge.

YOUR gift will provide a person with God’s Fresh HOPE for daily living. Click here to donate, today.

unnamed

Five Keys to Successfully Navigating Change in Spite of a Mental Health Challenge

Five Keys to Successfully Navigating Change in Spite of a Mental Health Challenge

As they say, “The only thing that never changes is change.” Life is full of changes. Some changes that we make, others make, or life makes for us. Some changes we like; others we do not. Change is unavoidable.

Several years ago, I learned a lot about how to navigate significant changes in my life while keeping my bipolar disorder in order.  That season in my life brought a whole list of changes: some of my own doing, some brought on by others, and others that life itself brought about.

Unaware of all of the big changes that were coming our way, my wife and I decided to jamie-street-331990start finishing our basement prior to all of the changes. In November of that year, we began the project that we’ve been waiting nearly ten years to do. We secured the finances and the contractor in early November, not prepared for the massive changes coming our way in our jobs (we both are on the staff of the church that I pastor). Not only did our job descriptions change (positive changes), but we had physical remodeling of office spaces that also needed to happen before the end of that year. The leaders of our church were also rewriting the by-laws of our congregation during this time. Our work days were consumed with planning and preparing for all the Christmas activities and services. Plus, we were getting ready for hosting Christmas at home for not only our children and their families but also my entire extended family.

Needless to say, I learned a few important keys to navigating a lot of change, while maintaining my emotional health. So I thought I would share with you a few of insights that were critical to navigating the changes successfully (this is by no means an exhaustive list).

  1. When experiencing a lot of change, keep your world as small as possible. In other words, limit your activities as much as possible. For example, I postponed some things on my calendar that could wait and delegated weekly activities such as my facilitating a Fresh Hope group. I took a 2-month break and had someone else facilitate for me. I knew that if I had too many activities, I would risk losing my wellness. I needed to keep my schedule as simple as possible.
  1. Know which changes you can reject and which you will have to accept. Sometimes changes come our way that we have no control over, i.e., the loss of a job, death of a spouse, or moving to another city or town. When a change happens that you can’t control, you have to come to terms with it and accept it as out of your control. If the change or changes are things you can control, then you need to do what you can do. And it’s important to know the difference between the two. (From the Serenity Prayer, “the things I can change and the things I cannot change…and the wisdom to know the difference.”)
  2. All changes, whether negative or positive – including the changes we desire – bring with them some grief.  Working through the grief is important. One of the monumental tasks I had to do regarding building changes in our offices was to empty out a “junk room” (which the staff lovingly referred to as my “hoarders room”). This room had all of the junk and boxes of the first years following my very manic episode, forced resignation, and my attempts to “find myself” through hobbies. A lot of “memories of pain” were stored up in that room. I dreaded having to clean it out. Some of the boxes had not been opened in nearly 20 years. I thought about having someone just toss it all out! But I knew there were things worth keeping, so I needed to go through them. With the great help of a close friend, the room was emptied with minimal emotional pain. But I still needed to grieve just a bit.
  3. Stick to your schedule.It was imperative during this time of significant changes that I stuck with a routine, especially my sleep routine. I made sure that I didn’t mess with my sleep schedule even though it was tempting to rise early in the morning and stay up late to get as much done as possible. Doing that would have most certainly led me either into a manic phase or hypomanic phase.
  4. Routinely take quiet time – get in touch with what and how you are feeling emotionally, and measure the clarity of your thinking.Each day I knew I had to pay close attention to how I was feeling. I’d ask myself, “Are you feeling a little too wound up? Are your thoughts clear? Are your thoughts racing? Is your thinking foggy?” I’d ask myself a couple of times a day, “How are you doing? What are you feeling? How is your thinking?” I found myself at times becoming overwhelmed and “shutting down”. At those times I would take a few steps back and do some breathing techniques that I’ve learned over the years. And if that didn’t’ work, I’d take a walk, or just do something that required no thinking, until the feelings of being overwhelmed had passed. With all of the changes going on, taking quiet time to pay attention to what was going on within me was imperative!

It’s was a crazy few months, but the changes have now been made, and I’ve adjusted to a new focus on my daily tasks at work. Overall, the changes have been good. But even these positive changes had to be navigated, felt, and worked through emotionally. For the most part, I fared pretty well through the changes. I did have some mornings where I was waking up much earlier than usual, which for me is that is a sign of an elevated mood. So, on those days, I paid even closer attention to what was going on with my thinking and emotions. I always attempted to make sure to get to the gym on those days.

The worst part of experiencing all these changes was that I allowed myself to fall off the “healthy-food-wagon”, and now I’m working hard to get back on it. I had done so well with healthy eating for the six months before the Christmas prior to all of the changes, having lost over sixty pounds (with another fifty to go). And as many as you know, detoxing from sugar and the craving of carbs due to medicine can be so difficult to do!

So, how about you? What are important keys for you in navigating change? What keys for successfully navigating change would you add to this list?

 

Fresh Hope is a faith-based non-profit that empowers people to live well in spite of their mental health challenge.

YOUR gift will provide a person with God’s Fresh HOPE for daily living. Click here to donate, today.

unnamed

Bipolar & Creating Mini Habits For Positive Change

Bipolar & Creating Mini Habits For Positive Change

To change our default setting it must be done one mini habit at a time.

If you are like me, there have been numerous times you were highly motivated to make BIG changes in your mental health journey. One of those times for me was deciding that I needed to exercise at least three times a week. That was a big change to make since I wasn’t even exercising once a week. So I exercised three times that first week, but by the next week I had given it up. I just couldn’t do it. It was too big of a change.

I’ve done this over and over throughout the years since being diagnosed with bipolar disorder in 1995. I would be highly motivated to make a healthy change regarding my sleep, eating, exercising, thinking, or working. It seemed that the motivation to make the change would last a short time before I would revert to my “default settings.” And each time I would feel like a bigger failure. I began to believe that my inability to stay motivated to make a healthy change had to be connected in some way to having bipolar disorder. After all, I could easily become “laser-beamed-focused” on something I wanted or liked to do, so I became convinced that my repeated failures had to have something to do with having bipolar.

It was as though any unhealthy “default settings” I had or any changes that I wasn’t allyousef-al-nasser-261164 that interested in – even though they would be good for me – could only be made little by little because I just didn’t have enough self-motivation to do them all at once. I figured I just didn’t have the self-discipline necessary, or somehow there was a flaw in my character. Those beliefs changed recently when someone introduced me to a book that they had found very helpful in making changes in their life. The title of the book is Mini Habits by Stephen Guise. I discovered that if I began making small changes for extended periods of time, the changes would stick.

In the book, Guise clarifies the difference between motivation and self-will. He says that motivation is short-lived, and to make real change you have to begin doing small things that can be done via pure self-will, and not depend on motivation to do it.

He started to change his health by doing one push-up daily. Sounds crazy, doesn’t it? But think about it. Had he decided to do 50 per day, that would have required ongoing motivation, and he would have given up when the motivation to do the 50 push-ups had passed. (Which would have been on the first day for me! lol) So his first mini habit was to do a single push-up. Doing just the one push-up, he could make himself do it via self-will power. What he found was that once he would do one push-up, he always did a few more, but no matter what, he always did at least one. He changed his brain’s default setting slowly, over time, and it stuck.

I’ve got to tell you that this little book on mini habits is changing my life!

I’ve stopped beating up on myself for not being able to make sweeping changes in my life. It makes total sense to me. There are small things I can choose to do whether I feel motivated to do them or not. For example, I know I need to drink more water, especially with the meds that I take. But, the thought of drinking eight full glasses of water overwhelms me, and I end up drinking nothing. So, I started with the mini habit of drinking one large full glass of water with my meds first thing in the morning, and I’ve found myself drinking more water throughout the day and enjoying it! I know, it’s not an earth-shattering change, but earth-shattering changes won’t work. Most of us do not have that kind of motivation with or without bipolar disorder.

It only makes sense that our brains have default settings. Those are the settings that our brains default to when we are stressed or things we can do with little to no thought. For example, my default setting for when to eat is when I’m sad, happy, tired, stressed, or when I’m awake! This eating default setting has been a well-worn patterned default in my brain for many years. Unfortunately, unlike being able to go into your computer default settings, make a change and click “save,” we cannot do that with our brains. Instead, if we want to make changes to our default settings, we must make them bit by bit, by starting a mini habit that we can do without one ounce of motivation on our part; a simple thing that can be done by sheer self-willpower.

Discovering these things have become the single greatest key to making change happen in my life.

Your inability to not make sweeping health changes in your life is not a character flaw. It’s called being human!

So, what mini habit can you do by sheer self-willpower that will bring about a simple, healthy change in your life?

 

Fresh Hope is a faith-based non-profit that empowers people to live well in spite of their mental health challenge.

YOUR gift will provide a person with God’s Fresh HOPE for daily living. Click here to donate, today.

unnamed

 

Five Keys to Successfully Navigating Change in Spite of a Mental Health Challenge

Five Keys to Successfully Navigating Change in Spite of a Mental Health Challenge

As they say, “The only thing that never changes is change.” Life is full of changes. Some changes that we make, others make, or life makes for us. Some changes we like; others we do not. Change is unavoidable.

Several years ago, I learned a lot about how to navigate significant changes in my life while keeping my bipolar disorder in order.  That season in my life brought a whole list of changes: some of my own doing, some brought on by others, and others that life itself brought about.

Unaware of all of the big changes that were coming our way, my wife and I decided to jamie-street-331990start finishing our basement prior to all of the changes. In November of that year, we began the project that we’ve been waiting nearly ten years to do. We secured the finances and the contractor in early November, not prepared for the massive changes coming our way in our jobs (we both are on the staff of the church that I pastor). Not only did our job descriptions change (positive changes), but we had physical remodeling of office spaces that also needed to happen before the end of that year. The leaders of our church were also rewriting the by-laws of our congregation during this time. Our work days were consumed with planning and preparing for all the Christmas activities and services. Plus, we were getting ready for hosting Christmas at home for not only our children and their families but also my entire extended family.

Needless to say, I learned a few important keys to navigating a lot of change, while maintaining my emotional health. So I thought I would share with you a few of insights that were critical to navigating the changes successfully (this is by no means an exhaustive list).

  1. When experiencing a lot of change, keep your world as small as possible. In other words, limit your activities as much as possible. For example, I postponed some things on my calendar that could wait and delegated weekly activities such as my facilitating a Fresh Hope group. I took a 2-month break and had someone else facilitate for me. I knew that if I had too many activities, I would risk losing my wellness. I needed to keep my schedule as simple as possible.
  1. Know which changes you can reject and which you will have to accept. Sometimes changes come our way that we have no control over, i.e., the loss of a job, death of a spouse, or moving to another city or town. When a change happens that you can’t control, you have to come to terms with it and accept it as out of your control. If the change or changes are things you can control, then you need to do what you can do. And it’s important to know the difference between the two. (From the Serenity Prayer, “the things I can change and the things I cannot change…and the wisdom to know the difference.”)
  2. All changes, whether negative or positive – including the changes we desire – bring with them some grief.  Working through the grief is important. One of the monumental tasks I had to do regarding building changes in our offices was to empty out a “junk room” (which the staff lovingly referred to as my “hoarders room”). This room had all of the junk and boxes of the first years following my very manic episode, forced resignation, and my attempts to “find myself” through hobbies. A lot of “memories of pain” were stored up in that room. I dreaded having to clean it out. Some of the boxes had not been opened in nearly 20 years. I thought about having someone just toss it all out! But I knew there were things worth keeping, so I needed to go through them. With the great help of a close friend, the room was emptied with minimal emotional pain. But I still needed to grieve just a bit.
  3. Stick to your schedule.It was imperative during this time of significant changes that I stuck with a routine, especially my sleep routine. I made sure that I didn’t mess with my sleep schedule even though it was tempting to rise early in the morning and stay up late to get as much done as possible. Doing that would have most certainly led me either into a manic phase or hypomanic phase.
  4. Routinely take quiet time – get in touch with what and how you are feeling emotionally, and measure the clarity of your thinking.Each day I knew I had to pay close attention to how I was feeling. I’d ask myself, “Are you feeling a little too wound up? Are your thoughts clear? Are your thoughts racing? Is your thinking foggy?” I’d ask myself a couple of times a day, “How are you doing? What are you feeling? How is your thinking?” I found myself at times becoming overwhelmed and “shutting down”. At those times I would take a few steps back and do some breathing techniques that I’ve learned over the years. And if that didn’t’ work, I’d take a walk, or just do something that required no thinking, until the feelings of being overwhelmed had passed. With all of the changes going on, taking quiet time to pay attention to what was going on within me was imperative!

It’s was a crazy few months, but the changes have now been made, and I’ve adjusted to a new focus on my daily tasks at work. Overall, the changes have been good. But even these positive changes had to be navigated, felt, and worked through emotionally. For the most part, I fared pretty well through the changes. I did have some mornings where I was waking up much earlier than usual, which for me is that is a sign of an elevated mood. So, on those days, I paid even closer attention to what was going on with my thinking and emotions. I always attempted to make sure to get to the gym on those days.

The worst part of experiencing all these changes was that I allowed myself to fall off the “healthy-food-wagon”, and now I’m working hard to get back on it. I had done so well with healthy eating for the six months before the Christmas prior to all of the changes, having lost over sixty pounds (with another fifty to go). And as many as you know, detoxing from sugar and the craving of carbs due to medicine can be so difficult to do!

So, how about you? What are important keys for you in navigating change? What keys for successfully navigating change would you add to this list?

 

Fresh Hope is a faith-based non-profit that empowers people to live well in spite of their mental health challenge.

YOUR gift will provide a person with God’s Fresh HOPE for daily living. Click here to donate, today.

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Five Keys to Successfully Navigating Change in Spite of a Mental Health Challenge

Five Keys to Successfully Navigating Change in Spite of a Mental Health Challenge

As they say, “The only thing that never changes is change.” Life is full of changes. Some changes that we make, others make, or life makes for us. Some changes we like; others we do not. Change is unavoidable.

Several years ago, I learned a lot about how to navigate significant changes in my life while keeping my bipolar disorder in order.  That season in my life brought a whole list of changes: some of my own doing, some brought on by others, and others that life itself brought about.

Unaware of all of the big changes that were coming our way, my wife and I decided to jamie-street-331990start finishing our basement prior to all of the changes. In November of that year, we began the project that we’ve been waiting nearly ten years to do. We secured the finances and the contractor in early November, not prepared for the massive changes coming our way in our jobs (we both are on the staff of the church that I pastor). Not only did our job descriptions change (positive changes), but we had physical remodeling of office spaces that also needed to happen before the end of that year. The leaders of our church were also rewriting the by-laws of our congregation during this time. Our work days were consumed with planning and preparing for all the Christmas activities and services. Plus, we were getting ready for hosting Christmas at home for not only our children and their families but also my entire extended family.

Needless to say, I learned a few important keys to navigating a lot of change, while maintaining my emotional health. So I thought I would share with you a few of insights that were critical to navigating the changes successfully (this is by no means an exhaustive list).

  1. When experiencing a lot of change, keep your world as small as possible. In other words, limit your activities as much as possible. For example, I postponed some things on my calendar that could wait and delegated weekly activities such as my facilitating a Fresh Hope group. I took a 2-month break and had someone else facilitate for me. I knew that if I had too many activities, I would risk losing my wellness. I needed to keep my schedule as simple as possible.
  1. Know which changes you can reject and which you will have to accept. Sometimes changes come our way that we have no control over, i.e., the loss of a job, death of a spouse, or moving to another city or town. When a change happens that you can’t control, you have to come to terms with it and accept it as out of your control. If the change or changes are things you can control, then you need to do what you can do. And it’s important to know the difference between the two. (From the Serenity Prayer, “the things I can change and the things I cannot change…and the wisdom to know the difference.”)
  2. All changes, whether negative or positive – including the changes we desire – bring with them some grief.  Working through the grief is important. One of the monumental tasks I had to do regarding building changes in our offices was to empty out a “junk room” (which the staff lovingly referred to as my “hoarders room”). This room had all of the junk and boxes of the first years following my very manic episode, forced resignation, and my attempts to “find myself” through hobbies. A lot of “memories of pain” were stored up in that room. I dreaded having to clean it out. Some of the boxes had not been opened in nearly 20 years. I thought about having someone just toss it all out! But I knew there were things worth keeping, so I needed to go through them. With the great help of a close friend, the room was emptied with minimal emotional pain. But I still needed to grieve just a bit.
  3. Stick to your schedule.It was imperative during this time of significant changes that I stuck with a routine, especially my sleep routine. I made sure that I didn’t mess with my sleep schedule even though it was tempting to rise early in the morning and stay up late to get as much done as possible. Doing that would have most certainly led me either into a manic phase or hypomanic phase.
  4. Routinely take quiet time – get in touch with what and how you are feeling emotionally, and measure the clarity of your thinking.Each day I knew I had to pay close attention to how I was feeling. I’d ask myself, “Are you feeling a little too wound up? Are your thoughts clear? Are your thoughts racing? Is your thinking foggy?” I’d ask myself a couple of times a day, “How are you doing? What are you feeling? How is your thinking?” I found myself at times becoming overwhelmed and “shutting down”. At those times I would take a few steps back and do some breathing techniques that I’ve learned over the years. And if that didn’t’ work, I’d take a walk, or just do something that required no thinking, until the feelings of being overwhelmed had passed. With all of the changes going on, taking quiet time to pay attention to what was going on within me was imperative!

It’s was a crazy few months, but the changes have now been made, and I’ve adjusted to a new focus on my daily tasks at work. Overall, the changes have been good. But even these positive changes had to be navigated, felt, and worked through emotionally. For the most part, I fared pretty well through the changes. I did have some mornings where I was waking up much earlier than usual, which for me is that is a sign of an elevated mood. So, on those days, I paid even closer attention to what was going on with my thinking and emotions. I always attempted to make sure to get to the gym on those days.

The worst part of experiencing all these changes was that I allowed myself to fall off the “healthy-food-wagon”, and now I’m working hard to get back on it. I had done so well with healthy eating for the six months before the Christmas prior to all of the changes, having lost over sixty pounds (with another fifty to go). And as many as you know, detoxing from sugar and the craving of carbs due to medicine can be so difficult to do!

So, how about you? What are important keys for you in navigating change? What keys for successfully navigating change would you add to this list?

 

Fresh Hope is a faith-based non-profit that empowers people to live well in spite of their mental health challenge.

YOUR gift will provide a person with God’s Fresh HOPE for daily living. Click here to donate, today.

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Five Keys to Successfully Navigating Change in Spite of a Mental Health Challenge

Five Keys to Successfully Navigating Change in Spite of a Mental Health Challenge

As they say, “The only thing that never changes is change.” Life is full of changes. Some changes that we make, others make, or life makes for us. Some changes we like; others we do not. Change is unavoidable.

Several years ago, I learned a lot about how to navigate significant changes in my life while keeping my bipolar disorder in order.  That season in my life brought a whole list of changes: some of my own doing, some brought on by others, and others that life itself brought about.

Unaware of all of the big changes that were coming our way, my wife and I decided to jamie-street-331990start finishing our basement prior to all of the changes. In November of that year, we began the project that we’ve been waiting nearly ten years to do. We secured the finances and the contractor in early November, not prepared for the massive changes coming our way in our jobs (we both are on the staff of the church that I pastor). Not only did our job descriptions change (positive changes), but we had physical remodeling of office spaces that also needed to happen before the end of that year. The leaders of our church were also rewriting the by-laws of our congregation during this time. Our work days were consumed with planning and preparing for all the Christmas activities and services. Plus, we were getting ready for hosting Christmas at home for not only our children and their families but also my entire extended family.

Needless to say, I learned a few important keys to navigating a lot of change, while maintaining my emotional health. So I thought I would share with you a few of insights that were critical to navigating the changes successfully (this is by no means an exhaustive list).

  1. When experiencing a lot of change, keep your world as small as possible. In other words, limit your activities as much as possible. For example, I postponed some things on my calendar that could wait and delegated weekly activities such as my facilitating a Fresh Hope group. I took a 2-month break and had someone else facilitate for me. I knew that if I had too many activities, I would risk losing my wellness. I needed to keep my schedule as simple as possible.
  1. Know which changes you can reject and which you will have to accept. Sometimes changes come our way that we have no control over, i.e., the loss of a job, death of a spouse, or moving to another city or town. When a change happens that you can’t control, you have to come to terms with it and accept it as out of your control. If the change or changes are things you can control, then you need to do what you can do. And it’s important to know the difference between the two. (From the Serenity Prayer, “the things I can change and the things I cannot change…and the wisdom to know the difference.”)
  2. All changes, whether negative or positive – including the changes we desire – bring with them some grief.  Working through the grief is important. One of the monumental tasks I had to do regarding building changes in our offices was to empty out a “junk room” (which the staff lovingly referred to as my “hoarders room”). This room had all of the junk and boxes of the first years following my very manic episode, forced resignation, and my attempts to “find myself” through hobbies. A lot of “memories of pain” were stored up in that room. I dreaded having to clean it out. Some of the boxes had not been opened in nearly 20 years. I thought about having someone just toss it all out! But I knew there were things worth keeping, so I needed to go through them. With the great help of a close friend, the room was emptied with minimal emotional pain. But I still needed to grieve just a bit.
  3. Stick to your schedule.It was imperative during this time of significant changes that I stuck with a routine, especially my sleep routine. I made sure that I didn’t mess with my sleep schedule even though it was tempting to rise early in the morning and stay up late to get as much done as possible. Doing that would have most certainly led me either into a manic phase or hypomanic phase.
  4. Routinely take quiet time – get in touch with what and how you are feeling emotionally, and measure the clarity of your thinking.Each day I knew I had to pay close attention to how I was feeling. I’d ask myself, “Are you feeling a little too wound up? Are your thoughts clear? Are your thoughts racing? Is your thinking foggy?” I’d ask myself a couple of times a day, “How are you doing? What are you feeling? How is your thinking?” I found myself at times becoming overwhelmed and “shutting down”. At those times I would take a few steps back and do some breathing techniques that I’ve learned over the years. And if that didn’t’ work, I’d take a walk, or just do something that required no thinking, until the feelings of being overwhelmed had passed. With all of the changes going on, taking quiet time to pay attention to what was going on within me was imperative!

It’s was a crazy few months, but the changes have now been made, and I’ve adjusted to a new focus on my daily tasks at work. Overall, the changes have been good. But even these positive changes had to be navigated, felt, and worked through emotionally. For the most part, I fared pretty well through the changes. I did have some mornings where I was waking up much earlier than usual, which for me is that is a sign of an elevated mood. So, on those days, I paid even closer attention to what was going on with my thinking and emotions. I always attempted to make sure to get to the gym on those days.

The worst part of experiencing all these changes was that I allowed myself to fall off the “healthy-food-wagon”, and now I’m working hard to get back on it. I had done so well with healthy eating for the six months before the Christmas prior to all of the changes, having lost over sixty pounds (with another fifty to go). And as many as you know, detoxing from sugar and the craving of carbs due to medicine can be so difficult to do!

So, how about you? What are important keys for you in navigating change? What keys for successfully navigating change would you add to this list?

 

Fresh Hope is a faith-based non-profit that empowers people to live well in spite of their mental health challenge.

YOUR gift will provide a person with God’s Fresh HOPE for daily living. Click here to donate, today.

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Bipolar & Creating Mini Habits For Positive Change

Bipolar & Creating Mini Habits For Positive Change

To change our default setting it must be done one mini habit at a time.

If you are like me, there have been numerous times you were highly motivated to make BIG changes in your mental health journey. One of those times for me was deciding that I needed to exercise at least three times a week. That was a big change to make since I wasn’t even exercising once a week. So I exercised three times that first week, but by the next week I had given it up. I just couldn’t do it. It was too big of a change.

I’ve done this over and over throughout the years since being diagnosed with bipolar disorder in 1995. I would be highly motivated to make a healthy change regarding my sleep, eating, exercising, thinking, or working. It seemed that the motivation to make the change would last a short time before I would revert to my “default settings.” And each time I would feel like a bigger failure. I began to believe that my inability to stay motivated to make a healthy change had to be connected in some way to having bipolar disorder. After all, I could easily become “laser-beamed-focused” on something I wanted or liked to do, so I became convinced that my repeated failures had to have something to do with having bipolar.

It was as though any unhealthy “default settings” I had or any changes that I wasn’t allyousef-al-nasser-261164 that interested in – even though they would be good for me – could only be made little by little because I just didn’t have enough self-motivation to do them all at once. I figured I just didn’t have the self-discipline necessary, or somehow there was a flaw in my character. Those beliefs changed recently when someone introduced me to a book that they had found very helpful in making changes in their life. The title of the book is Mini Habits by Stephen Guise. I discovered that if I began making small changes for extended periods of time, the changes would stick.

In the book, Guise clarifies the difference between motivation and self-will. He says that motivation is short-lived, and to make real change you have to begin doing small things that can be done via pure self-will, and not depend on motivation to do it.

He started to change his health by doing one push-up daily. Sounds crazy, doesn’t it? But think about it. Had he decided to do 50 per day, that would have required ongoing motivation, and he would have given up when the motivation to do the 50 push-ups had passed. (Which would have been on the first day for me! lol) So his first mini habit was to do a single push-up. Doing just the one push-up, he could make himself do it via self-will power. What he found was that once he would do one push-up, he always did a few more, but no matter what, he always did at least one. He changed his brain’s default setting slowly, over time, and it stuck.

I’ve got to tell you that this little book on mini habits is changing my life!

I’ve stopped beating up on myself for not being able to make sweeping changes in my life. It makes total sense to me. There are small things I can choose to do whether I feel motivated to do them or not. For example, I know I need to drink more water, especially with the meds that I take. But, the thought of drinking eight full glasses of water overwhelms me, and I end up drinking nothing. So, I started with the mini habit of drinking one large full glass of water with my meds first thing in the morning, and I’ve found myself drinking more water throughout the day and enjoying it! I know, it’s not an earth-shattering change, but earth-shattering changes won’t work. Most of us do not have that kind of motivation with or without bipolar disorder.

It only makes sense that our brains have default settings. Those are the settings that our brains default to when we are stressed or things we can do with little to no thought. For example, my default setting for when to eat is when I’m sad, happy, tired, stressed, or when I’m awake! This eating default setting has been a well-worn patterned default in my brain for many years. Unfortunately, unlike being able to go into your computer default settings, make a change and click “save,” we cannot do that with our brains. Instead, if we want to make changes to our default settings, we must make them bit by bit, by starting a mini habit that we can do without one ounce of motivation on our part; a simple thing that can be done by sheer self-willpower.

Discovering these things have become the single greatest key to making change happen in my life.

Your inability to not make sweeping health changes in your life is not a character flaw. It’s called being human!

So, what mini habit can you do by sheer self-willpower that will bring about a simple, healthy change in your life?

 

Fresh Hope is a faith-based non-profit that empowers people to live well in spite of their mental health challenge.

YOUR gift will provide a person with God’s Fresh HOPE for daily living. Click here to donate, today.

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Five Keys to Successfully Navigating Change in Spite of a Mental Health Challenge

Five Keys to Successfully Navigating Change in Spite of a Mental Health Challenge

As they say, “The only thing that never changes is change.” Life is full of changes. Some changes that we make, others make, or life makes for us. Some changes we like; others we do not. Change is unavoidable.

Several years ago, I learned a lot about how to navigate significant changes in my life while keeping my bipolar disorder in order.  That season in my life brought a whole list of changes: some of my own doing, some brought on by others, and others that life itself brought about.

Unaware of all of the big changes that were coming our way, my wife and I decided to jamie-street-331990start finishing our basement prior to all of the changes. In November of that year, we began the project that we’ve been waiting nearly ten years to do. We secured the finances and the contractor in early November, not prepared for the massive changes coming our way in our jobs (we both are on the staff of the church that I pastor). Not only did our job descriptions change (positive changes), but we had physical remodeling of office spaces that also needed to happen before the end of that year. The leaders of our church were also rewriting the by-laws of our congregation during this time. Our work days were consumed with planning and preparing for all the Christmas activities and services. Plus, we were getting ready for hosting Christmas at home for not only our children and their families but also my entire extended family.

Needless to say, I learned a few important keys to navigating a lot of change, while maintaining my emotional health. So I thought I would share with you a few of insights that were critical to navigating the changes successfully (this is by no means an exhaustive list).

  1. When experiencing a lot of change, keep your world as small as possible. In other words, limit your activities as much as possible. For example, I postponed some things on my calendar that could wait and delegated weekly activities such as my facilitating a Fresh Hope group. I took a 2-month break and had someone else facilitate for me. I knew that if I had too many activities, I would risk losing my wellness. I needed to keep my schedule as simple as possible.
  1. Know which changes you can reject and which you will have to accept. Sometimes changes come our way that we have no control over, i.e., the loss of a job, death of a spouse, or moving to another city or town. When a change happens that you can’t control, you have to come to terms with it and accept it as out of your control. If the change or changes are things you can control, then you need to do what you can do. And it’s important to know the difference between the two. (From the Serenity Prayer, “the things I can change and the things I cannot change…and the wisdom to know the difference.”)
  2. All changes, whether negative or positive – including the changes we desire – bring with them some grief.  Working through the grief is important. One of the monumental tasks I had to do regarding building changes in our offices was to empty out a “junk room” (which the staff lovingly referred to as my “hoarders room”). This room had all of the junk and boxes of the first years following my very manic episode, forced resignation, and my attempts to “find myself” through hobbies. A lot of “memories of pain” were stored up in that room. I dreaded having to clean it out. Some of the boxes had not been opened in nearly 20 years. I thought about having someone just toss it all out! But I knew there were things worth keeping, so I needed to go through them. With the great help of a close friend, the room was emptied with minimal emotional pain. But I still needed to grieve just a bit.
  3. Stick to your schedule.It was imperative during this time of significant changes that I stuck with a routine, especially my sleep routine. I made sure that I didn’t mess with my sleep schedule even though it was tempting to rise early in the morning and stay up late to get as much done as possible. Doing that would have most certainly led me either into a manic phase or hypomanic phase.
  4. Routinely take quiet time – get in touch with what and how you are feeling emotionally, and measure the clarity of your thinking.Each day I knew I had to pay close attention to how I was feeling. I’d ask myself, “Are you feeling a little too wound up? Are your thoughts clear? Are your thoughts racing? Is your thinking foggy?” I’d ask myself a couple of times a day, “How are you doing? What are you feeling? How is your thinking?” I found myself at times becoming overwhelmed and “shutting down”. At those times I would take a few steps back and do some breathing techniques that I’ve learned over the years. And if that didn’t’ work, I’d take a walk, or just do something that required no thinking, until the feelings of being overwhelmed had passed. With all of the changes going on, taking quiet time to pay attention to what was going on within me was imperative!

It’s was a crazy few months, but the changes have now been made, and I’ve adjusted to a new focus on my daily tasks at work. Overall, the changes have been good. But even these positive changes had to be navigated, felt, and worked through emotionally. For the most part, I fared pretty well through the changes. I did have some mornings where I was waking up much earlier than usual, which for me is that is a sign of an elevated mood. So, on those days, I paid even closer attention to what was going on with my thinking and emotions. I always attempted to make sure to get to the gym on those days.

The worst part of experiencing all these changes was that I allowed myself to fall off the “healthy-food-wagon”, and now I’m working hard to get back on it. I had done so well with healthy eating for the six months before the Christmas prior to all of the changes, having lost over sixty pounds (with another fifty to go). And as many as you know, detoxing from sugar and the craving of carbs due to medicine can be so difficult to do!

So, how about you? What are important keys for you in navigating change? What keys for successfully navigating change would you add to this list?

 

Fresh Hope is a faith-based non-profit that empowers people to live well in spite of their mental health challenge.

YOUR gift will provide a person with God’s Fresh HOPE for daily living. Click here to donate, today.

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