National Depression Screening Day

Well the sun is setting and I didn't mention that today is National Depression Screening Day.  If you would like to take an anonymous online screening click here.


Not all wounds are physical. Depression, PTSD and related mood disorders can not be seen on an x-ray. Yet mental illness is just as painful. And the stigma associated with the disease often prevents many from seeking help and getting treated. National Depression Screening Day (NDSD) gives people access to an anonymous validated, screening questionnaire and provides referral information for treatment. Visit www.HelpYourSelfHelpOthers.orgto find a local organization offering depression and anxiety screenings or take a screening online today.


-oms

How to Become a Runner

O My Soul:

I'm looking back at my running logs from two and three years ago. I want to start running like I was two years ago. A spring and fall half-marathon. A few 5K's.

I know how I left running. The question is how did I ever start in the first place. Here are a few lessons I've learned.

1. Start moving more. Do anything to get off the couch or out of bed. Mow the lawn. Walk the dog. Take the steps instead of the elevator. Once I get moving I enjoy moving.

2. Buy a pedometer and walk 10,000 steps per day. Every step counts. The walk from my desk to the coffee pot. Anything and everything counts. Just get to 10,000 steps. It's just far enough that I have to plan a short walk. The hard part is not walking 10,000 steps. The hard part is walking it again tomorrow. However, after two weeks of 10,000 steps every day I begin to sleep better.

3. Buy a good pair of shoes. I love my ASIC gels but there are many, many kinds to choose. My only advice is that you buy a good pair of running shoes ($75+) and not a cheap tennis shoe. If you don't listen to me you will listen to the inevitable pain of shin splints.

4. Buy a heart rate monitor. I can not stress this one enough. Why do people quit running? People quit running because they run too fast for their physical fitness. I set the heart rate monitor to beep when my heart rate gets lower than 116 beats per minute and greater than 132 beats per minute. As my fitness increases, my speed increases, and all the time my heat rate is the same. So don't go crazy about how fast you are running.

5. Transfer some walking steps to a slow running pace. The pace of a fast walk is about the same for a slow run, but you will work harder at the run. What is the difference between walking and running? While walking you always have one foot on the ground, whereas, while running you will have both feet off the ground for a moment in each stride. So, run for 30 seconds for every 2 minutes on your walk and work up from there. Your patience will reward you in spades.

6. Rest. The most important part of running is not the run but the recovery. Add an extra hour for sleep and you ought to be ready to run again in 24 to 48 hours. Maybe a little longer. If it is much longer you are running to fast or...too long. Scale back a bit. Your body will respond much faster than you may think and it really is enjoyable if you remain in your fitness level.

7. Sign up for a 5K. A 5K is 3.1 miles and you can walk that far in one hour. Sure, there is going to be some kid who runs it in 15 minutes. But so many people are there to have fun, talk about their running, have a picnic with family and friends. It is a social event. Have fun.

These are a few things I've learned about walking, running, and socializing which are also great anit-depressants. And good for the soul.

Hope in Christ &
God be with you

-oms

Top Ten List to Fight Depression: Updated

O My Soul:

Here is an update on my Top Ten List from last July:

Top Ten helpful hints for your journey to healing and cure from major/clinical depression:

Mornings:

10. Read aloud from the Psalms and/or the Gospel of St. John.

update: I'm leading public Matins at church Monday through Thursday & a psalm upon waking most mornings.

9. Take your doctor prescribed anti-depressant medication.

update: I don't often forget.

8. Run three miles.

update: good idea but hasn't happened much since early December.

Daily:

7. Give 10 minutes per day focused attention on each of your three children.

update: going well. When attention isn't given, in a few days they are fighting with each other much more than usual.

6. Do the homework assigned by your therapist.

update: so, so.

Evenings:

5. Stretch lightly for up to 20 minutes.

update: never happened. Not even once. And no plans to start.

4. Debrief with your wife and then together with God about any pain you have experienced going about your God given vocations as His child, husband, father, pastor, son, citizen, etc.

update: not yet, but it is still something that we may work toward.

3. Give thanks to God for the family, friends, and congregation He has given to you.

update: often. The more I give thanks to God and say thank you to others, the more I feel thankful for all that has been given to me.

Weekly:

2. Take two days off per week from anything at the church (Monday and Friday).

update: I am regularly taking off both Friday and Saturday. One day for rest and household chores. One day for family. This is a blessing. I am beginning to nip my workaholism in the bud. I'm rested and enjoy my work when I return to it.

And Finally:

1. Chill out! It will be ok. Your heavenly Father gave you this cross and He is near to you while taking care of you in the midst of these dark days.

update: doing well. I have my moments, but issues and events don't consume my thoughts. My anxiety is lower. My depression is not as severe. My outbursts of anger are reduced to short, snippy comments rather than breaking things in a rage and reducing the people around me to tears. So, yeah, I'm doing well. Thanks for asking;)



And remember:
Hope in Christ.

God bless you,
-oms

Anti-Depressant Behavior

O My Soul:

You became a runner last year. Partly to help you sleep and partly to prove to yourself that you could do it. You chalked up two half-marathons and it had a lot of helpful benefits. Improved mood, less insomnia, and lower cholesterol. All from running (very slowly) three times per week.

I recently learned about the benefits of anti-depressant behavior, such as running or walking. It's not the particular exercise that is important but increasing your heart rate to 70% of maximum a half hour per day.

Problem is ... I don't like exercising every day. I'm beginning to think of it as a needed part of my soul care. Like an anti-depressant medication, anti-depressant behavior is part of that care.

Lord, help me to slow down and make this a daily (or more frequent) priority.

-oms