The 3-Letter S-Word

photo (8)Some have commented on references to sin in my last blog. Specifically, the phrase: “the stench of sin”, has triggered some annoying levels of guilt with some people. The words were described as “fire and brimstone” by one reader and as “Catholic guilt” by another.

Assuredly, getting stuck in guilt was not my intent. The purpose of the blog was to acknowledge the problem of sin and suggest a remedy: repentance, acceptance of forgiveness, and renewal of a right spirit.

Guilt can be healthy or unhealthy. Too much focus on sin leads to unhealthy guilt – an obsessive scrupulosity that handicaps people through overwhelming self-criticism. Too little focus on guilt, on the other hand, leads to self-serving behavior and gross disregard for the concerns of others.

Good guilt is a psycho-spiritual state of conviction that leads to repentance and acceptance of forgiveness. Daily victory over wrong-doing comes through acknowledging our weakness and our utter reliance on the power of God.

As influential psychiatrist Karl Menninger encourages readers in his book, Whatever Became of Sin?, “If we believe in sin – as I do – we have a responsibility for trying to correct it.” Correction starts with repentance and is lived-out through seeking a new way – a process, not perfection.

Menninger, Karl. Whatever Became of Sin? New York, Hawthorne Books, 1973.

Sanctification of the Subconscious

photo (7)In his devotional writings (1), Oswald Chambers urges us to seek spiritual cleaning that reaches deep into the cavernous recesses of memory and motivation: “The blood of Jesus purifies us from all sin – if that means in conscious experience only, may God have mercy on us.”

Forgiveness of sins in conscious awareness is only the start. We need a deeper cleaning that runs deep into the subconscious fears and desires that shape our behavior; a filing of the Holy Spirit that soaks into the muck that corrupts and washes away the stench of sin.

The influence of hidden motivations has been emphasized from Plato to the apostle Paul, from Freud to the apologist C.S. Lewis. The fact that wishes and fears beyond our awareness may shape our behavior is not new.

As the psalmist says: “Search me, God, and know my heart; test me and know my anxious thoughts. See if there is any offensive way in me, and lead me in the way everlasting”(2). We are challenged to welcome God into our subconscious struggles, to be changed in ways that we may not understand.

Like a magnet pulling a chunk of iron, God draws us to himself; then fills the God-sized hole in our souls with his power to choose pathways of holiness over the slippery slopes of self-indulgence. This sanctifying change affects both conscious and subconscious awareness.

Some sinful motives are healed in a moment of prayer; others persist as a source of spiritual conflict for a lifetime. Our nature to sin invariably rises again. Anxieties and drives buried deep in the subconscious seem to fight with desires to trust and obey. We need a lot of help.

Lord God Creator, I pray, sanctify my mind from the depths of my unconscious drives to the surface of my conscious awareness. Fill my soul with your presence and renew a right spirit in me.

Oswald Chambers. My Utmost for His Highest (January 9). Discovery House Publishers, Grand Rapids Michigan. 1935

Holy Bible. Psalm 139:23-24.

Spirituality* and Brain Thickness

Photo source: willamette.edu

Photo source:
willamette.edu

In the quest to understand religious experience, scientists study the brains of religious people and ask questions like: “Where do spirituality and the brain meet? Does religious belief promote emotional health? Can we watch spiritual experience change the brain?”

While I share this curiosity, I realize that study of nature will never provide satisfying explanations for spiritual experience. Supernatural experience, by definition, lies beyond the scope of nature. Even so, looking for reflections of spiritual experience in the activity of the brain can be fascinating.

One recent study (1) examined the link between brain structure and spiritual viewpoint. Researchers studied the brains of 103 people and found that those who professed a strong spiritual belief had thicker cortical regions of brain. The neuroscientists also found that people with strong spiritual beliefs were less likely to develop depressive illness.

This does not mean that people with strong religious belief will always have healthier brain structure. Neither does it mean that people of faith will never get depressed. It does, however, suggest that spiritual commitment may help to preserve emotional and physical health.

The religious sage and brain scientist appear to be reaching agreement that prayer, worship, and meditation are good for your mind, body, and spirit.

* While clearly not equivalent terms, spirituality and religious belief are used interchangeably in this posting since they were found to have comparable links to brain thickness and emotional health.

(1) Published by Journal of American Medical Association, Psychiatry (on-line) at: http://archpsyc.jamanetwork.com/article.aspx?articleid=1792140

Exercise: Part II – Prayer Walking

Photo source: prayerideas.org

Photo source:
prayerideas.org

As the new year arrives, many of us plan to build better habits – to take better care of ourselves – mind, body, and spirit. Physical exercise can help all three.

Exercise wakes up the body and mind with physical arousal and keenness of thought. A good workout can also restore spiritual perspective when combined with prayer.

“Prayer walking” mingles physical exercise with spiritual thinking, promoting emotional wholeness. As you walk on the treadmill or jog through the neighborhood, take a few moments to think about God and his interest in your life.

In your mind, list the worries or concerns that you have about today. Now, give them to God. Maybe saying, “Lord I can’t handle (name the hardship) on my own. I trust You to take care of it or give me the wisdom to respond rightly.”

As you continue huffing and puffing, think about the trials you will face tomorrow. Again, list them… and release them to God. Still walking, your heart pumping oxygen and energy to your brain, tension fades and you begin to relax as your feet hit land in soothing rhythm.

Now list the concerns that you have about next year – your family and friends, finances and faith. Breathing deeply, give them to God – the creator of your body, your community, and reality.

Pairing prayer with exercise in this way helps to focus your mind and spirit. It may help you to maintain a stepwise process of analysis – no distracting i-phones or no e-mail – just you and God walking along your pathway of life.

The “Christmas Obligation”

Christmas can bring a strange mix of hope and frustration. Some of us hope for delightful gifts, others for exciting parties. You might call it a “Christmas Obligation” – to find great fun.

You must give the right gifts and get the right gifts. You must serve the right meal and entertain the right guests. To do any less is a failure to meet the Christmas obligation.

Television reminds viewers that even a self-serving Scrooge can be reconciled with estranged family members on Christmas day. All must be wonderful in the family – its part of the Christmas obligation.

Yet, for many of us it will not be this way. Some will long for the touch of a deceased loved one. Others will spend far too much time alone. Families will be dysfunctional in many creative and complicated ways. Few will experience the perfect Christmas holiday.

So, rather than restlessly looking for a “Wonderful Life” holiday, we might enjoy the time more if we lower our expectations and look for a Christmas that is simply “pretty good”: some fun, some solitude, some giving, and some receiving.

And then, at some point, find a quiet place to reflect on the one whose birthday we celebrate. Forget about Christmas obligations for a while. Rest and reflect on the God who gave the gift of light and life everlasting. As you allow the Prince of Peace to replace compelling notions of Christmas obligation, you will gather a taste of the joy of Christ and the meaning of Christmas.

Exercise Part I – Pumped Up Moods

Heavy breathing, pounding heart rate, and sweating are your body’s natural responses to emotional stress and physical exercise. These arousal responses may also aid in mental processing and emotional relief.

Rapid breathing and racing heart rate pump oxygen and energy products to brain cells. More power for data processing translates into better problem solving.

Aerobic exercise also elevates mood. Short term mood elevation follows the release of pleasure compounds (endorphins). Longer term changes in mood follow release of Brain-Derived-Neurotrophic-Growth Factor. This natural ‘brain fertilizer’ promotes brain cell repair in regions responsible for mood regulation.

For cases of mild depression, exercise may be as helpful as professional treatment. Psychiatric researchers suggest “the benefits of exercise may be comparable to cognitive or group therapy” (Sidhu). Experts recommend a daily dose of 30-45 minutes of aerobic exercise such as running, swimming, or dancing.

It may seem difficult to start but once begun exercise usually gets easier and may end up feeling pretty good. It can pump you up with confidence before a social event or help to blow off steam from daily hassles. It may even help relieve clinical depression.

If you are not already fit for aggressive exercise, talk to a physician before you start and begin with light 10 minute routines each day. Go ahead. Get pumped up.

Kawaldeep Sidhu and others. Exercise Prescription: A Practical, Effective Therapy for depression. Current Psychiatry, June 2009.

Have a Good Laugh

To the list of “Things We Know To Be True, But Science Has Not Yet Proven“, we can add laughter as medicine. Scientists have found that laughter helps to relieve depression and anxiety, and may add years to your life. According to a recent study in Current Psychiatry, “Researchers found that the higher a person’s sense of humor score, the higher his (her) odds ratio of surviving 7 years.”

Neuroscientists don’t know where it comes from, but they are searching the brain for the biological roots of laughter. Brain scans hint at several possible sites. A case report, describing a 16 year-old girl undergoing brain surgery, reports how laughter was elicited by electrically stimulating her left frontal superior gyrus.

Most psychotherapists use a bit of laughter in counseling. Used carefully, it helps to relieve anxiety and improve concentration. As I talk with patients about stressful events, we sometimes find a that a heart-felt laugh takes the bite out of anxiety-provoking topics

Go ahead – laugh a little. The link below may get you started. A patient recommended it last week.

For a good laugh click on the image below:

For more scientific information see:
Nasr, Suhayl. No laughing matter: Laughter is good psychiatric medicine. Current Psychiatry, August 2013.

Mindfulness Meditation Lowers Anxiety

Meditation can be good for your mental health. A research report from August 2013 shows that mindfulness meditation can reduce symptoms in those with anxiety disorders. Investigators at Massachusetts General Hospital studied people who were suffering from Generalized Anxiety Disorder, a emotional problem marked by poor sleep, irritability, and muscle tension. They trained subjects to slow down and clear worries from their minds, and looked for changes in anxiety symptoms. It worked – significant relief was found through meditation.

Mindfulness is only one technique likely to lower stress. Many other secular and spiritual meditative practices are likely to prove helpful, if investigators decide to study them. The benefits of scheduling some time in your day to sit quietly and relax, and refocus your mental energies makes sense.

Mindfulness training is available at Riverside Counseling Center. Dan Towery, LPC offers evening seminars on mindfulness training and incorporates this training into individual counseling for those with this interest.

Hoge, E and others. Journal of Clinical Psychiatry, August 2013

Antidepressants Make Brain Cells Act Like Youngsters

Antidepressants cause brain cells to act like juveniles. A report this month in JAMA Psychiatry states that antidepressant medications induce “juvenile-like plasticity” in the adult cortex.

Basically, antidepressants help to sprout and reshape brain cells. This branching and reconnecting makes it easier for those using this medication to learn new behaviors – like how to cope with stress.

The report also notes that medications and counseling work well together. Antidepressants fertilize the field of brain cells, if you will, making it easier to grow new behaviors. Combining receptive brain cells with good counsel leads to better coping and, hopefully, improvements in work productivity and quality of relationships.

Castrén, Eero. Journal of the American Medical Association (JAMA) – Psychiatry. September 2013

Spiritual Resonance Through Contemplation

Most of us think about monks in a monastery when we hear the word contemplation.

Contemplation, in Christian spirituality, is a quiet and introspective state of mind that is focused on appreciating the presence of God. It might be thought of as a state of spiritual resonance, in which the spirit of God communes with your spirit. Your spirit resonates, as His spirit bathes you in his love. In a way that is hard to describe, contemplation is a period of oneness with God.

In this state of mind, all seems ‘right enough’ in the world. The significance of events, both good and bad, seem to melt away. Less worry in the mind and more contentment with the world are wonderful remedies for excessive worry.

Mystics since the middle ages have discussed contemplation. There seems to be no clear step-wise guide. It is rather emphasized that contemplation is more a gift from Him than a spiritual accomplishment. One of the most readable books on this topic is, Letters from the Desert (noted below).

These days, my favorite way to welcome God’s presence is to:
• Think about a few verses of scripture
• Read a bit from an inspirational book
• Listen to some Gregorian chants, while praying The Lord’s Prayer;
considering God’s presence during events of the day,
and waiting

Since I do not speak Latin, the chanting monks represent soulful sounds more than theological messages. This is my way, for today. It is not a formula for everyone.

I pray that you find your own way to contemplate the closeness of God and open your spirit to his presence. Find a quiet place. Pray and wait.

Carretto, Carlo. Letters from the Desert. Orbis Books, 2002.