After taking a summer break, the podcast is back for Season 3, and I am privileged to start the season out with a fabulous guest, Yvonne Marie, M.Ed. Yvonne is an author, artist, poet, and teacher, and she recently wrote her first book, Kill the Busy, Save the Bee. If you find that you’re constantly busy, but not always in productive ways, you will be encouraged by today’s episode.
Yvonne explains that she is a “busy bee,” and found that she was often busiest in her thought life. However, much of that busyness was unproductive, taking the forms of worry and anxiety. The Lord led her to begin studying bees, and she noticed that, even though bees were incredibly busy, all of their efforts were for a purpose. Yvonne shares what the Lord has taught her about the value of being still and seeking His presence.
I really enjoyed this conversation. Yvonne and I talked about everything from anxiety, to art, to poetry, to worship, to the importance of family. If you’d like to learn more about Yvonne Marie, go check out her website: yvonnemariespeaks.com. There you can read her blog, find out more about her book, and see her upcoming speaking events.
If you enjoyed this podcast episode, or if something you heard resonated with you, please share it with others. You can also comment below, or join the conversation on PRN’s Facebook page.
Today is my birthday. I’ve been alive in the world for 38 years. Birthdays are a time for celebration, but they can also be a time for reflection. After all, a lot can happen in the course of a year.
Last night as I was folding laundry (because that’s what 37 year old moms do much of the time), I reflected over the past year. In a lot of ways, it hasn’t been a monumental year. I didn’t move or have any babies this year. I didn’t start a company or earn my doctorate. Still, this year has turned out to be anything but ordinary…
So far, 2020 has been extraordinary not just for me, but for the entire world! Who knew a global pandemic would sweep through our lives and change everyday life so dramatically? Last New Years Eve, before the word pandemic was a dot on the radar, I was feeling sentimental and slightly anxious thinking about how much could change in a year.
I remember praying about my worries, laying them before the Lord and cleansing my mind and heart before the start of the New Year. In the midst of my prayer, I felt the Lord gently impress on my spirit, “The future is too much for you. Let me hold it for you.”
How sweet the Lord is. He didn’t offer me any future knowledge or prophetic visions of what the year would bring. He didn’t give me a step by step plan of what I would do if calamity did arrive at my doorstep. He also didn’t offer me assurances that everything would be okay. Instead, He met me in my fear. He promised to be there. He promised to hold my future.
This promise was not just a figment of my imagination, because the same promise is confirmed in Scripture:
Lord, You are my portion and my cup of blessing; You hold my future.
Psalm 16:5 CSB
So, on my birthday, as I await what lies ahead in the coming year, both the joys and the sorrows, I am thankful that I will never walk the journey alone.
As Julian of Norwich said many, many centuries ago:
“All shall be well, and all shall be well, and all manner of thing shall be well.”
I spent last week at the beach. Vacation is always a welcome escape. I made no meals. I sat in the sun. I spent time with family. It was a good week. The only problem with vacation is that it always comes to an end.
The day after we returned, I found myself in a mini-depression. There was so much house and yard work to catch up on, so many bills to pay, so many appointments to schedule, so much on my to-do list at work this week. Even more than that, I felt overwhelmed with the knowledge that the coming year will bring many changes to our family, and that it was time to begin the process of enrolling our children in a new school.
The truth is, coming home from vacation meant I had to deal with all of my real-life problems again. Did you see that? I called them problems. That’s because they make me uncomfortable and cause me anxiety. By the following day, when I had a more healthy perspective again, I was thinking of them as challenges to be conquered, one by one. I made myself a to-do list for the week; I began praying about the changes and talking with my husband and began making a plan of action. Believe me, I’m still not excited about the challenges. Truthfully, they continue to cause me anxiety. Sure, I’d still rather go on vacation and forget about them, but now I am better prepared to deal with them.
That’s the way of discomfort. There are two ways to handle it: escape and avoid it, or allow it to challenge you into movement.
To be honest, I rather prefer the first way. In fact, most of the time when I find myself in a place of discomfort, my anxiety heightens, and I avoid, avoid, avoid. As a counselor, I know this as the flight part of the fight/flight scenario. If I see a challenge coming, I immediately look for the way out.
Avoidance only works for a time though. In the long run, it can make situations worse. The longer we avoid the hard things, the greater the anxiety grows. Challenges rarely disappear as we hide our heads in the sand. No, often a call to action is needed.
Which leads me to the place I am this week: making lists, praying, filling out forms, and going to necessary appointments. I would definitely rather be at the beach, but I know that as the upcoming changes occur, my anxiety will dissipate. The unknown is always uncomfortable, but in time, the unknowns will become known. I will have answers. I will have plans. Step by step, the future arrives, discomfort and all.
In our world right now, I think it is safe to say that discomfort abounds. The unknowns feel overwhelming. Opposing sides of political spectrums and race relations are leaving many feeling polarized, but what if instead of letting hard conversations and misunderstandings cause us to avoid, we allow the discomfort to move us towards change?
In my life, often the Lord uses places of tension and discomfort to bend me towards new perspectives, ideas, and life changes. Pain and discomfort open us up to new ways of thinking and living that we may have previously never considered. This is how He led me into the path of adoption. This is how He led me into the counseling profession.
Comfort is a great word to describe recliners, but cannot be the mindset of a disciple of Christ. Jesus was a man of sorrows, acquainted with grief, with no place to rest His head. Comfort was not His way. Not in this world, anyway. Comfort lulls us to sleep and gives us a false sense of safety. Christ calls us to follow Him, and through the toils and hardships of the narrow way He provides for our needs. That is the true calling, friends.
So, as I’m preaching to you and myself, let’s remember to listen to His still, small voice when we’re feeling uncomfortable. What is He saying? Could it be that He is leading you into it, through it? Keep following Him. He knows the way.
Pause, Renew, Next: Where are you feeling discomfort in your life? Pray about it, journal about it, search the Scriptures, talk with trusted friends or counselors in your life about it. If it is possible, make an action plan for how you want to move forward. May you be courageous, obedient, and ready to listen.
Have you ever wondered how singers break into the music industry or how they write their songs? I was able to ask these questions of today’s podcast guest, Amy Goloby. Amy is a singer, songwriter, and folk musician, and she lives with her husband in Texas. During our conversation, she talks about the courage it took to begin performing and how often she had to “do it afraid.”
Amy shares about her entry into the Christian music scene and about her process for writing music. We talk about her faith background as well. She explains that Romans 8:1 was a key part of her understanding the Lord’s healing work in her life, and that she is still in the process of learning to seek approval from God rather than people. Amy also tells the fun story of how she and her husband came together after years of praying for a spouse.
Near the end of the interview, Amy surprised me by announcing that she is launching a new clothing business called Liberty Outfitters. Amy explains that she studied fashion in college and is finally fulfilling a dream she’s had to begin an American clothing company that focuses on “reviving Godly values and principles.”
If you would like to know more about what Amy is up to, or learn more about her music, please visit her website: AmyGoloby.com. You can also find her music on Spotify, Pandora, or wherever you listen to music.
Well friends, this is the last episode of Season 2. It’s been an amazing year, and I am so thankful to each of my guests for sharing their stories. Season 3 will begin in August. Until then, you can follow Pause, Renew, Next on Facebook, Instagram, or Twitter, or keep up with blog posts at the website: http://pauserenewnext.com/blog/.
Millions of people struggle with depression and anxiety, yet the church has been slow to begin talking openly about mental health. Today’s podcast guest, Stephanie Lobdell, shares candidly about her struggles with depression and anxiety and about her life in ministry. She has learned much about healthy vulnerability and describes how she’s watched the Lord bring resurrection to many areas of her life.
In this conversation, Stephanie describes what depression has felt like for her and also how an important conversation in college encouraged her towards finding grace in the midst of a mental health diagnosis. We also talk about image, ministry, and what it looks like for Stephanie to rest well. Of course, there is also a healthy dose of talk about the Enneagram.
Can worry ever be helpful? My guess is that your instinctive response is to roll your eyes and say no. To be honest, worry has a pretty bad reputation, and for good reason. Worry often looks like endless negative ruminations. It can look like catastrophizing the future. It can lead us to unnecessary fear. It can get us stuck in endless thought loops, like a car spinning its tires in the mud but going nowhere.
I often find, though, that worry can be broken into two categories: helpful and unhelpful. Helpful worries are those that bring an important thought into our consciousness: something that needs to be dealt with and not avoided. For instance, if I anxiously remember that I’ve forgotten to tell my husband to pick up my son from school, that would be a helpful worry. It’s something that needs to be dealt with, and for which a plan needs to be made. It is not something I should avoid, though the situation may be creating anxiety inside of me. Another example might look like worrying about a confrontation or a hard conversation with someone that I love. This worry can be helpful, because the discomfort of my anxiety may be compelling me towards reconciliation in my relationship.
Helpful worries drive us to think about and make plans for dealing with the hard and uncomfortable parts of life.
On the other hand, unhelpful worries are thoughts about the future over which you have no control. Worrying about how your plane might crash, how you might have cancer in the future, or how long it will take the next virus epidemic to reach your neighborhood definitely classify as unhelpful worries. These thoughts lead to unneeded anxiety and cause our brains and bodies to react negatively. I’m certain that these sorts of worries are what Christ talks about in Matthew 6 when he warns us not to worry about what will come tomorrow.
Many years ago, when I was still only a mother of two children rather than four, our family moved to a new house. It was a dream come true for our family, as it provided more space, it was closer to family, it had a huge yard in which my children could play, and it came complete with a tiny goldfish pond made from a recycled old church baptismal. Therein began my worry.
Before we had even moved in, I woke up in the middle of the night, heart pounding from a nightmare about the pond. In my dream, my oldest child toddled into the pond (which looked substantially larger in my dream) and drowned. When I awoke, the dread began. I talked it over with my husband, and we came up with many rules for the pond.
Do not play next to the pond.
Do not stand next to the pond or feed the fish unless Mommy or Daddy are with you.
Do not get in the pond.
Do not bend over the pond looking at the fish.
After a few months went by and no incidents occurred, my anxiety decreased. In fact, the only problem we ever seemed to have was with our wild and fearless second-born, who always, even to this day, acts before he thinks. He lives to experience the world with all of his senses. Many times we found him leaning over, touching the water. Still, two years passed after we moved in, and no real incidents occurred.
One day I returned home from work, and my five year old came running out of the house to tell me about his day. With exuberance, he told me how while Daddy had been looking elsewhere, his little brother had fallen in the pond. Quick as a wink, he ran screaming to tell his Dad, who ran over and pulled our little guy out soaking and squirming. No harm had been done, but he was definitely frightened. In fact, he didn’t try to play in the pond again for quite some time. Sometimes experience teaches better than warnings…
However, the scare definitely increased our plans to better secure the pond. At this point, my worry could have taken a turn towards unhealthy fear and endless ruminations. Instead, it spurred me to action. Our children were soon put in swimming lessons after that incident. In fact, for years afterwards, the pond was filled in while we pursued our foster and adoption license due to license restrictions about water around our home. More importantly, I came away from that incident knowing that even when I wasn’t there to protect my children, God was watching over them. As children of the Most High, we are promised that He watches over us and protects us. As I John 4:18 says, “There is no fear in love, but perfect love casts out fear.”
Pause: Find a few quiet moments and reflect on Matthew 6:25-34. What stands out to you about anxiety and worry? How does this relate to your own life?
Renew: In thinking about your own list of current worries, which would you classify as helpful, and which feel most unhelpful? Why?
Next: This week, as you find yourself worrying, quickly decide if that worry is a helpful or unhelpful thought. If it could be helpful to make a plan regarding that worry, go for it! Then, give your worries to God, journal about them, talk to a trusted friend or counselor, and try to shift your thinking.
May we live in peace, free from the worries that drag us towards unhealthy fear.
Have you ever observed a toddler throwing a tantrum, or an adolescent having a meltdown? If so, you can probably attest to the fact that the child had wild eyes throughout the meltdown. When our bodies are under stress and undergo the fight or flight response, our senses are heightened. This affects the eyes, as they are preparing to take in any important visual cues.
For the most part, this response is beneficial. Imagine you are walking to your car late at night in a dark parking lot. Your pupils will be dilated, taking in as much light as they can to help you see better. Chances are your eyes will also be scanning the alley, checking for signs of danger. This is a helpful response, as it helps to keep you safe.
What if, however, you are in a crowded restaurant, trying to enjoy dinner with your family, but the crowds and noise are making you anxious. You find it hard to concentrate on the conversation at your table. Instead, you find yourself looking around the restaurant restlessly, scanning the room. In this case, you are not in danger, and your eyes are doing you a disservice by keeping you from focusing on the loved ones at your table.
Because processing visual stimuli takes a lot of mental energy, one way that we can help our brains and bodies calm down in moments of high arousal or stress is to block out some of the distracting visual stimuli. There are two main ways to do this:
The first is to close our eyes. It’s amazing what a difference closing our eyes can make to our inner state. We are taught to pray with our eyes closed, and in this way we can focus inward, rather than paying attention to what is going on around us.
The second is a tool called visual anchoring, which is choosing a neutral object to stare at for a short period of time. Using the restaurant example, this might be the menu or a saltshaker at the table. This gives time to refocus the mind and body while purposely keeping the eyes from scanning. This tool is even more effective when paired with deep breathing.
Interestingly, this same anchoring principle can be found in Scripture. In Matthew 14, we find the disciples in a boat, in the middle of the night, being approached by a ghostly form walking on the water. Jesus reassures His disciples that it’s just Him, but, being overwhelmed and terrified, the disciples find it hard to believe. The ever brave and impulsive Peter quickly devises a scheme to test the validity of Jesus’ claim. “Lord, if it is you, command me to come to you on the water.”
“Come,” Jesus replied.
Good enough for Peter, he jumps out of the boat and begins walking toward Jesus. We can imagine at this point that he has anchored his vision onto the Savior. Then, he becomes aware of the wind and fear takes over. I can only imagine his stress response system kicking in as he begins to sink. “Lord, save me,” he cried.
Jesus immediately reached out his hand and took hold of him, saying to him, “O you of little faith, why did you doubt?”
Matthew 14:31 ESV
Just that quickly, Peter was safe.
When we are in danger, our bodies are designed to serve us well, protecting us from danger and rising to challenges. Our eyes are designed to take in more light and scan for danger when we are under stress. Remember that ultimately our fear response can be overridden with calming tools such as visual anchoring. Even more importantly, we can remember that we have a Savior who will never leave us or forsake us, even when it feels like we’re drowning.
Pause: Take a deep breath and exhale. Now would be a great time to practice your new anchoring tool by closing your eyes or fixing your eyes on a neutral object for 20 to 30 seconds. When you feel calm and ready, read Matthew 14: 22 – 33.
Renew: Think about a time in the last month that you felt overwhelmed. What was the trigger that caused you to feel overwhelmed? What helped you to feel more calm?
Next: Both in a spiritual as well as in a physical sense, think about how you can use anchoring the next time you’re feeling stressed or afraid.
May we anchor our eyes on the One who can save us from the wind and waves of life!
Have you ever noticed that when you feel overwhelmed, it’s hard to form clear thoughts and think logically? There is a good reason for that. When we are under great stress, our bodies go into the “fight or flight” response which equips the body and brain for survival. The same mechanisms that make your heart pound harder and adrenaline flow when under stress also cause your higher-level thinking abilities to become impaired.
One of the downsides of the stress response is that our higher-level thinking cortex (responsible for language, logic, imagination, and planning) gets hijacked, while our lower brain that runs instincts, reflexes, emotions, and memory is highly activated. This is all meant to work for our survival. After all, if your car is parked on a train track, and a train is barreling down the track towards your car, you don’t need to calculate the velocity involved; you just need to MOVE! Our bodies and brains in fight or flight mode are made to do just that.
When under great stress or anxiety, we are also more susceptible to believing negative thoughts. It’s a lot easier to fight negative thoughts when you’re in a positive frame of mind. When overwhelmed, you will not only have more negative thoughts, but also give in to “stinking thinking” more easily.
I am a huge proponent of talking back to negative thoughts. In other words, replacing lies with truth. In previous blog posts, I’ve shared about the importance of using Scripture to combat negative thoughts. However, when overwhelmed, the part of your brain that can think logically and combat lies with truth is impaired due to your body’s fight/flight system. What then?
Enter the mantra, a short, true statement (4-5 words) that uses little concentration and can be used to get through a time of stress.
Mantra: a word or sound repeated to aid concentration in meditation / a statement or slogan repeated frequently.
Long before I knew about how the fight/flight response affects the brain and body, I managed to use a mantra. I was in labor with my second child in the middle of the night, and I told myself over and over, “Joy comes in the morning, Joy comes in the morning.” After my first birth experience, which was far from pleasant, I was prepared for the worst. In the heat of labor, immersed in pain, I almost forgot my mantra. Still, when it was all said and done, my joy DID come in the morning, with the birth of my sweet child.
Some examples of helpful mantras could be:
“This too shall pass.”
“I am not alone.”
“Tomorrow is a new day.”
“I can do this.”
Large chunks of Scripture may be hard to remember when in fight or flight mode. Still, the truths of Scripture can be shortened to work as a mantra.
“His mercies are new each day.” Lamentations 3:22 & 23
“He will fight for me.” Exodus 14:14
“God loves me.” John 3:16
“He is with me.” Isaiah 41:10
If I am being carried along in a rushing river, trying to keep my head above water, I will not be looking for a yacht to come and save me. I will be looking for a life saver, a piece of plywood, or a log to grab onto, until I can make it to shore. That is how I think of mantras. They’re not elaborate. They’re not even eloquent, but they are true. They can be clung to until our brains return to a calm state.
Pause: Take a deep breath and exhale slowly. Think of a Scripture passage that brings you comfort when you are overwhelmed and read through it now.
Renew: Remember a time when you felt overwhelmed and had to fight negative thoughts. When in that circumstance, what kind of a mantra would have been helpful to repeat to yourself?
Next: Make a list this week of a few true, short statements that will be helpful for you the next time you find yourself under major stress. If you want, keep a couple of them in a location where you can see them easily (in your wallet, on your phone, or taped to your bathroom mirror).
May you be encouraged to hold onto truth in the midst of stress and anxiety.
Anyone who has had anxiety can attest to the struggles and battles that it can bring into daily life. In today’s episode, Missy shares her own struggles with anxiety and how God has met her and sustained her through her fears.
Missy shares in today’s episode how God’s faithfulness has encouraged her over the past couple of years as she has experienced intense bouts of anxiety. She also talks about how God has used people (her husband and others) to support her along the way, as well as how Scripture helps her combat some of her anxious thoughts.
Missy also shares in today’s episode about how she reached out to JJ Heller and was encouraged with a book recommendation that has been very helpful to her:
A few years ago, my husband and I were asked to give a short presentation about our adoption journey during a service at our church. As I sat there, waiting for our turn to speak, I could feel my anxiety rising. My heart was pounding, and my stomach was tied in knots. I was getting more and more nervous by the second. “There is no logical reason for this response,” I told myself, “You shouldn’t be scared.” After all, I was going to be talking to my friends and family. My body didn’t believe me, however.
Thankfully, I knew that my body was doing what it does under stress – the fight or flight response. So, rather than interpret those body signals as danger, I instead reminded myself that my body was helping me rise to a challenge. (Because even in front of friends and family, giving a short speech really is a challenge!) That perspective shift can be the difference between cowardice and courage: being able to push through, interpreting fear signals as a challenge to be conquered. I’m not sure that I exactly “conquered” the presentation, but I was able to do it, and that in itself is also a victory.
The definition of courage
When I think of a Biblical example of courage, Joshua comes to mind. As the book of Joshua opens, we find that Moses has just passed away and left his right-hand man, Joshua, in charge. Joshua is faced with an enormous task: to lead the children of Israel into the promised land. Moses, the greatest leader Israel had ever known, had not been able to accomplish this task. The promised land was full of enemies to be conquered before it was to be theirs.
Joshua was well-equipped for the task though. He had been mentored under Moses’ leadership. Not only that, God gave him a few direct and precious promises to encourage and embolden him for the task:
Every place that the sole of your foot will tread upon I have given to you, just as I promised to Moses. Joshua 1: 3 ESV
No man shall be able to stand before you all the days of your life. Just as I was with Moses, so I will be with you. I will not leave you or forsake you. Joshua 1: 5 ESV
Being given these promises was a key factor in Joshua’s courage. Knowing that God was promising the land to him, and that He would never leave or forsake him, was paramount to his being courageous in leading God’s people into battle. The context of fear changes when we have the confidence to know that we can take on the challenge! It changes fear from an insurmountable obstacle to a necessary struggle in the quest for victory.
Joshua lived thousands of years ago, but the promises are still true for believers today. Jesus sent his followers on a mission too – to go and make disciples in all nations. As he sent his apostles out, just as God sent Joshua centuries before, he promised them, “Behold I am with you always, to the end of the age.” (Matthew 28: 19-20)
That promise is for us today! If we are in Christ, He is with us always. He will go before us and will give us the strength to do all that He calls us to do in His name.
Pause: Close your eyes and ask the Lord to reveal His Word to you. Now read Joshua 1: 1-9. What stands out to you in this passage?
Renew: Think about times in your life when you were afraid but were able to act with courage anyway. What caused you to act with courage in those moments?
Next: Contemplate the phrase: “for the LORD your God is with you wherever you go.” If you were to own that phrase and fully believe it, how would it change the way you live? Repeat this phrase to yourself as you go throughout your day, thanking God that as a believer, He is not just with you, but His Spirit lives in you.
May you be filled with courage to take on any challenge that the Lord may lead you through!