Category: self-care

Tips and Tricks: Staying Healthy on Trips

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We just got back yesterday from our winter retreat and it was amazing! God worked in amazing ways and we are so excited for the commitments that were made and to continue walking with our students in the coming months and years. But do you know what inevitably happens to some of our leaders, and even us sometimes? We get sick!

But over the course of going on trips every year for the better part of almost twenty years, we have learned a few tips and tricks to help us stay healthy. These aren’t foolproof and you may still get sick here and there, but these tips have helped us stay above the curve and relatively healthy throughout the years.

Get some sleep.

You probably laughed at this one, maybe you even laughed out loud. Trust me I get it: leaders don’t sleep a ton on trips, especially if you’re the primary leader. But what I am saying is to make sure you get good rest leading up to the trip. Make sure you’re listening to your body and not running it down.

While you’re on the trip, be intentional with trying to get as much sleep as you can and consider taking a sleep aid if needed. When you get home from your trip get some rest and relaxation in. Take a day off and allow your body to recoup whether by sleeping in, taking a midday nap, getting a massage, or just pausing. Sleep and rest is key to staying healthy.

Boost your vitamin intake.

Before going on your trip make sure to increase the vitamins that help your body stay healthy. Take vitamin c, start to take Emergen-C or Airborne, and take allergy meds if you’re going somewhere further away from home. Boosting your vitamin intake will help your body adjust and prepare for the coming trip and help to keep you healthy while away and when you return.

Stay hydrated.

This is huge! Make sure you are taking in plenty of water and electrolytes to help your body stay hydrated and healthy. Hydration helps your body not only to function well but will also help you sleep better and feel better overall. When you don’t drink the right amount of water you’ll get headaches and short tempered, so staying hydrated isn’t just good for you from a health standard but it also helps you be a better leader as you care for your team.

Use hand sanitizer and wash hands often.

This should be a no-brainer but sometimes it’s easy to pop a snack or some type of food without thinking about if you’ve washed your hands. Doing this can lead to all types of germs and illnesses so it is imperative to make sure you’re washing your hands or at least sanitizing before and after meals, after touching door handles, and after touching high-use objects like games and even things in your bunk house.

Take cough drops and cold medicine to camp.

I find that at camps I tend to lose my voice if I don’t hydrate and have throat drops on hand. But even more than having those items, cough drops and cold medicine are a must. If you begin to feel under the weather, treating your symptoms sooner than later will hopefully help you avoid any long term ailments and hopefully feel better sooner.

Make sure to eat and keep up your energy.

I will admit that I’m not always the best at taking care of myself, especially when I’m trying to care for others. That means there have been times I’ve sacrificed eating to care for students or to have conversations with different people. But in order for us to take care of ourselves we need to make sure we are consuming food that will not only give us energy but food that is good for us. Eating healthy food may not always be possible at camp, but seeking to not just ingest sugars and carbs will be beneficial. Look for proteins and healthier options like vegetables and fruits if possible.

Have disposable masks to give out to people who get sick.

We had a student catch the flu this year at camp and we had masks just in case something like that happens. It hopefully will keep the potential spread to a minimum, and they also serve to help anyone who may be immunocompromised to keep themselves safe from the sick individual.

Try to not touch door handles or commonly used areas.

I know, I know…how is that possible? We have to use doors. But door handles have tons of germs on them so using winter gloves, a napkin, a shirt sleeve or allowing someone else to open the door for you will help you eliminate some of the opportunities for germs to affect you.

Don’t share drinks or food.

This is huge at camps and retreats. So often we may share a bottle of water, eat someone’s leftover food, share a bag of candy or chips, or take a bite of someone’s soft pretzel. But doing that opens yourself up to so many opportunities to get sick. We don’t always see symptoms nor do students share if they’re feeling unwell all the time. That means we are highly susceptible to getting some type of germs or illness.

At the end of the day we can only do so much to keep ourselves healthy. You may still get sick and your body may still be rundown after the trip. There’s no catchall to keep you completely free of sickness but following these steps will hopefully help you to stay healthy.

Tips for Vacationing Well

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If you’re like me, taking a vacation can actually be hard. Not because we don’t want to vacation and take a break, but because we feel the strong pull of commitment to our jobs as ministers. We want to make sure everything and everyone we serve is doing okay and so we are willing to push our own needs and those of our families to the side.

We will answer phone calls, texts, and emails while we are on vacation. We will work on solving problems and message prep. We will do work instead of pausing and spending time with those who are closest to us. We will not actually pause but continue to go. I don’t say this to make you feel bad but instead to help us see the reality of what is going on in our lives.

And believe me, up until a little over a year ago, I was there with you. I was checking emails on vacation, responding to texts, and not being fully present while on vacation with Elise. I took my laptop and work items with us when we went away. I was on the phone with volunteers and families.

I didn’t actually pause and take time to refresh. I totally understand that pull to care for our people and to ensure the success of what we are doing. I know that comes from a good place, but even things that come from a good place can morph into problematic habits and rhythms. This isn’t meant to be a critical post or one to break you down, but instead to cause us to pause and reflect on our hearts and to think through how we can vacation well.

Set boundaries.

Boundaries are a big part of being able to vacation well. If you have unspoken expectations that aren’t met, you and your family will consistently be disappointed. What I mean is this: you can’t expect there to be boundaries if you don’t share them. You need to tell your coworkers, your leaders, and even your students that you will be away and not available. You must set up auto replies for your emails saying you’re away. You need to leave work at work which may mean turning off your phone or putting it on airplane mode and leaving your laptop at home. Setting boundaries will not only help you relax and decompress, it will also allow you to be wholly present with your family.

Be honest with your spouse and vacationing partners.

This is an aspect about vacationing that we don’t always think about and something I know I have to work on. I told Elise that I didn’t want to work on our most recent vacation and that I was going to leave my laptop at home. But I also knew I could check my work email on my phone so I asked her to help keep me accountable. Between the both of us, I stayed away from work and vacationed well. But that only happened because I was transparent with Elise about what I needed help with.

For all of us who serve in ministry, we need to be honest about the pull of ministry work even when we are on vacation. Take the time to talk through it before the trip and give people permission to speak into your life, hold you accountable, and challenge you in your growth.

Leave work stuff at work.

This can be difficult in ministry because we feel the call God has placed on our lives and the burden we have for helping those God has placed under our care. I get it, I feel that tension as well. But we must also understand that God didn’t design us to be beings who continuously work without taking a break.

In fact, God intentionally designed the Sabbath to force us to take a break because He knew that work could and would become an idol for us. If you look at the story of Elijah you will see that even in the Old Testament, leaders struggled to take a break and God had to force Elijah to rest and eat. We don’t do a good job of pausing and leaving work stuff at work. We do just the opposite and we allow it to cripple and overwhelm us.

What we need to do is leave work at work and be wholly present with those we are vacationing with. That means not taking work items on vacation. It may mean turning off your phone. And it definitely means not being on call while you’re off from work. A great way of practicing this may be to actually leave all your work items at work or at home if you’re traveling. If you’re doing a stay-cation and your work stuff is at home, it may mean having someone hold you accountable to make sure you’re not engaging with work items.

Communicate with your team and students.

One thing that will help you actually vacation is not having interruptions. That means communicating to your team, your students, and others that you will be away. That doesn’t mean they can’t contact you, but you are establishing healthy boundaries and highlighting the necessity for rest and refreshment. When you clearly communicate that you will be away and the parameters surrounding that time, you are making sure to establish the necessary boundaries that are needed for you to vacation well.

Stay off social media.

When I took my mental health leave of absence over a year ago, one of the things I did was take a break from all social media. And honestly, it was one of the best things I have ever done. So much so that I decided to stay off of social media indefinitely. I’m not going to tell you that you need to get off of social media forever, but I will say that staying off of it while on vacation is vital.

Social media, while fun and engaging, can also be depleting and force you to focus on work. You’re most likely friends with people from work, students and parents, and your leaders which will cause you to inadvertently think about work while on vacation. Social media can also distract you while you’re on vacation and keep you from fully refreshing and relaxing. Making sure to remove yourself from social media will actually give you more peace and rest while you’re on vacation.

What are some of your tips to help you vacation well?

You Are Not Alone: What to Do When You Feel Like It

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Ministry can be a really lonely place sometimes; especially when you’re going through hardships, difficulties, loss, and trials. This loneliness can look different for each of us. You could be the only youth pastor in a small town. You may be on a team but no one really knows you. You may be critiqued and ridiculed by leadership. You might have been told you won’t amount to much or you’ve hit your glass ceiling. Or perhaps you believe you aren’t good enough or have failed.

There are so many reasons that ministry can feel very lonely. And those reasons are only compounded further when there are difficult moments and trials. When you feel alone and then have to walk through your own trial or help someone through theirs, it’s depleting and alienating because it compounds the feeling of isolation.

Have you been there? Are you there now? Whether you have been there or you are there, this post is for you. It’s also for those of you who haven’t been there yet, because you can serve as a place of refuge and a loving support to those who are. The points below aren’t all-encompassing; they are designed to provide hope, encouragement, and community.

Remember that you are seen, valued, and loved.

It would be easy to default to saying, “God knows what you’re going through and loves you.” And while yes, it is true, for those experiencing periods of isolation and loneliness, it just rings a little hollow. You know it to be true, but there is a part of us that also wants the broader community to say it to us as well. We are relational beings and as such we want people to love and value us as well.

When we are in the throes of isolation we often obtain blinders that convince us no one cares or loves us, and that is a lie from the depths of hell. People don’t always say it, but they do see and love you. It isn’t always easy when it isn’t said or seen, but don’t believe the lie that no one cares. In fact, as you’re reading this, know that we love and care about you! We are in your corner and for you!

Build networks.

There are so many great ways to build a network. Depending on your context this can be through local youth ministry networks. Many towns that have multiple youth ministries actually have regular gatherings of youth workers for encouragement and fellowship. If you’re unsure if one exists, contact another youth worker to see if they know of one. Should there not be one, perhaps you could be the catalyst to the beginning of a network in your area.

Another option could be a denominational network. Many denominations have semi-regular gatherings and different ministries within the denomination also have regular meet-ups. Check and see what your denomination offers and consider jumping into those networks.

There are other opportunities like cohorts, conferences, and mentorships that will help you grow and develop as well as provide meaningful opportunities for fellowship and community. Other networks could include social media groups, but be cautious as many can be contentious and filled with heated debates as well as not necessarily afford you a true and authentic network.

Find community.

Networks and community can go hand-in-hand, but sometimes certain networks may not provide the community you need for a variety of reasons. So how do you find needed community no matter what setting you are in?

First, I would encourage you to find people with whom you can be authentic. Identify friends who you don’t have to present a certain way to, people you don’t need to be a pastor for. That way you can come and be wholly you with complete authenticity. Second, you may need to look outside your physical community. Sometimes, especially in smaller communities, you may feel like you cannot be fully authentic because everyone is connected to your church in some way. In those cases, you will need to look regionally or even broader. In those cases, you may find community through networks like cohorts, conferences, or online communities.

If you’re looking for a cohort that offers training and equipping as well as community and relationships, let me encourage you to check out Slingshot and connect with our friend Brian Aaby. Brian led a cohort that I was able to be a part of and that cohort changed my life. Aside from excellent coaching, training, and equipping, I have made lifelong friendships with some of the most amazing people.

Another awesome resource for community is being developed and launched by our friend Tim Eldred called The Authentic Pastor. This amazing resource provides a podcast, coaching, online community, and more. This is something Elise and I believe in so much that we have provided a review and are honored to contribute to.

I also want to remind you that Elise and I are here for you as well. This isn’t just a blog, it is a place to come and find community and refreshment. Our goal at Kalos is to build up a beautiful community that empowers and strengthens each member in their ministry, gifting, and calling. Simply put: we’ve got your back and are in your corner! You have a community here that is for you. You can always reach out to through our contact page and we are happy to encourage and walk with you.

Take a step of faith.

This is a broad statement that many could interpret different ways, so allow me to unpack it. First, maybe the step of faith is searching for community. Sometimes we default to the expectation that community should come to us. But community is a two way street. There are times we must step out and find that community for ourselves. It isn’t easy, especially when you serve in ministry because people tend to come to you. Now you may have to go find others for that community.

The second way I would interpret this statement is through the lens of asking, “Is this God’s way of helping me find what’s next in my ministry journey?” Sometimes we need more than a gentle nudging from God to see where He is calling us next. And often times, God allows us to walk through hardship to see the good and the hope He has prepared for us. Don’t read into that statement that you walk alone, because God often times is carrying you through those moments. So ask yourself, is God moving me to see where He is directing me?

Ask why you feel this way.

One of the best things you can do in these moments is self-assess. Sometimes it is helpful to step back and look at what is happening with a fresh set of eyes and an objective motivation. Doing this allows us to see what is really going on and hopefully begin to identify not only why this is happening but to also look toward a solution.

Sometimes we may be lonely due to our own busyness. Other times we may be lonely because we are the outsider in a tight-knit community. We may be lonely because the church is showing us the door. You may also be lonely if your age demographic isn’t represented. Looking at what is happening and asking why you feel this way, allows you to begin to address what is happening and move toward a healthy solution. It doesn’t mean you will like what you find or be excited (at first) about the solution. But it will help you grow and heal as you identify and move toward that goal.

Meet with a counselor.

Having a counselor is a blessing! In a position where we are often serving as a counselor to so many, having someone you can go to and be fully honest with is an amazing gift. When you are feeling alone and isolated, a counselor is a safe person with whom you can share and be honest about how you are feeling. Not only are they a safe person, they will also help you identify why you feel this way and help you move toward a healthy and beneficial solution.

Now I know not everyone has the luxury of finding a licensed, Christian-based counselor in their community for a variety of reasons. But there are other options as telahealth has truly grown by leaps and bounds. And one of the ways it has grown is through online counseling. There’s a Christian community of biblically sound Christian counselors at Faithful Counseling and it’s a wonderful place to get connected. Now you may be thinking, “What if the person I get paired with doesn’t understand me?” Great question! You can switch at any time without any additional cost. This is a win-win opportunity as you are connected with someone who loves and cares for you and will guide you toward healthy solutions.

As you’re finishing reading this post I want you to know three things: you are loved, you are not alone, and we are here for you! Know that you matter and you are here for a purpose. We are for you. We love you!

What to do When Ministry Hurts

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This weekend is Mother’s Day, and can I be honest? I really don’t like this weekend or Father’s Day either. Not because I don’t like my parents, I love them to death. But because this is a hard time for Elise and I as we walk through the infertility journey.

Celebrating with others is hard. Watching all the moms get flowers, cards, and brunch dates is difficult as we sit in our pew waiting and hoping. It’s hard when people ask me questions like, “Don’t you want kids?” Or, “How are you able to lead our kids when you don’t have your own?” In so many ways we can feel unseen and alone.

These questions aren’t unique to Elise and I. Many of us who serve in ministry have been hurt by insensitive or calloused remarks. Things like, “When will you grow up and be a real pastor?” “Youth ministry is just childcare for teenagers.” “Oh you went on a retreat…guess you used up your vacation time.” “Do you really think you’re called to be in ministry?” Or, “You’re a woman, you can’t be a pastor.”

Words matter, and the words we share have great power and impact. I’m not saying anything that those of us in ministry don’t already know. We know the power of words, how they can build up and make you feel on top of the world, and how they can rip your heart out and make you feel like nothing. Ministry hurts sometimes. I don’t think it’s always intentional, but it can often feel like it is crushing your soul. But should we just give up? Should we just roll over? Do we just take it on the chin? What do we do when ministry is hard?

Lean into your networks.

One of the best things I’ve done in ministry is get connected with people who are in similar life circumstances and ministry careers. Being able to talk to people who understand the complexities of ministry and working within a church is huge, especially when they are third parties. They are there to walk with you, love you, and challenge you. These are the people who are in your corner and will have your back.

Find solace in the communities you trust.

In the networks and communities you have, you will most likely find people who you can relate to and connect with in deeper ways. When I joined my cohort in 2021, I never considered how deep and meaningful those relationships would become. But even within that cohort, I connected at a deeper level with two others and as we grew in our friendships we were shocked at how similar our stories were. Because of that unique bond we were able to love, support, and challenge one another on a deeper level. Within your communities you will find people with whom you connect on a deeper level and those who can be an even stronger, supportive community.

Model a caring community to others.

Sometimes dealing with hurt, especially when it’s coming from within a church or ministry, means you need to be able to explain and model what a caring community looks like. Here is what I mean by saying this: sometimes people, and even church communities, don’t know or understand that what they are saying, doing, or implying is actually causing hurt. Whether it’s out of ignorance or lack of understanding, people can do and say things that hurt. Because of this, we may need to model and educate what a truly caring community looks like. In doing this, it isn’t about trying to be smarter or better but instead about helping your communities grow and become more like Jesus in how they love and care for one another. This isn’t easy, but it is something that could truly help generate change and growth.

Be honest with yourself.

There are times I just want to dismiss hurtful things that are said or done. I just want to push it down and pretend like it doesn’t hurt. But the more we dismiss our emotions or push them down to a place we think they won’t return from, the more we are hurting ourselves. It is okay to be honest, to say how you feel or how things have effected you. It’s not wrong to emote and display what you’re feeling. It’s not okay to bury those feelings or to lash out which will happen when you keep trying to push those emotions down.

So be honest with yourself and those closest to you. Let your feelings, emotions, and thoughts be known. If you’re hurting it’s okay to let that hurt be known to yourself and those closest to you. I will say this: it is okay to be honest with those who have said or done things to you (whether unintentionally or intentionally), but be mindful of how you do it and what you say. Words and approach matter deeply, especially when you’re in a leadership position. It doesn’t mean not sharing how you’re feeling, it means doing it in a way that helps them to understand and prayerfully evoke change.

Talk to a counselor.

One of the best things I have done since moving to Pennsylvania is start to see a counselor. It’s honestly helped me in so many ways. It allowed me to address past trauma, to understand the hurt I’ve experienced from churches, how to share my emotions and feelings with Elise, and how to handle different moments that arise each day that often seem out of my control (because they are). I know that in some ways there is still a stigma attached to seeing a counselor, but this will be something that truly will help you process and work through the hurt in your life. It isn’t a one-and-done type scenario. It may take months or years, but ultimately it will help you understand and heal from the hurt that you’ve experienced.

Be honest with your spouse and protect your family.

Sometimes we try to mask our pain from our spouse and family because we think are protecting them. Other times we mask the hurt to keep them from experiencing that same hurt and becoming embittered toward the church. However, that response is not only unhealthy and self-destructive, it will also harm the relationships you have with your family. They aren’t immune to the hurt you’re experiencing, and even when we think we hide it well, we really don’t. Being able to share where you’re at with your spouse and in appropriate measures with the rest of your family allows you to have a safe place, a place of respite.

Listen to honest critique and trusted people.

I’m not always the best at receiving critiques and criticism. It usually sits with me for a long time and I tend to over process what was shared and allow it to affect me in ways it shouldn’t. But I’ve learned that when I have trusted people in my life who I know are for me, I can hear their insight and critique better. When it comes to working in ministry we will often hear criticism, both helpful and not. But when we hear it, we should measure it and see if it is helpful and true. And sometimes figuring this out means going to those you trust and asking for insight even if it isn’t the insight you want. When you have trusted people you can go to, it helps you to self-reflect and self-assess to find ways that you may need to grow and mature. Bringing in trusted people gives you a safe place to process and grow.

5 Tips to Help You Decompress Well

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Have you ever come home from work and felt like you’re still carrying the weight of everything from the day? Has what happened at youth group affected your entire day and kept you from sleeping? Have you struggled to not let work occupy your mind during your days off? Has work ever kept you from engaging or fully engaging with family?

Let’s be honest with each other: ministry is more than a job and due to various reasons we tend to give it more space in our lives than we should. I don’t believe the reasons we may do so are inherently wrong, but we have allowed them to take precedence. When this happens it actually interferes with our relationships, our decompression and time away from work, and it may also affect our relationship with Jesus and the church.

Ministry is an important calling but it is never meant to keep us from our relationships with God or our family, nor is it meant to keep us constantly working and never pausing to catch our breath and refresh. That means we must create boundaries and space to decompress and center ourselves so we can continue to do the work to which we have been called. Today, I want to share some ways that help me to decompress in an effort to help you create space and opportunities to do the same. These are not a one-size-fits-all approach, but perhaps these observations may be helpful and give you an opportunity to create your own boundaries and ways to decompress.

1. Turn your phone on “do not disturb.”

This is something I’ve been doing for the past year or so and let me tell you, it has been one of the best decisions I have ever made! Well that and deleting social media. Not having the constant tension or phantom leg vibrations from your phone going off and wondering what is happening is such a relief. Aside from the release of your phone continually going off, this also allows you to be wholly present in whatever circumstance you find yourself. You can focus on relationships over the electronics in your pocket, and you can let go of the tension that being “always on” cultivates in your heart and mind.

2. Leave your work stuff out of sight.

I find that if my work stuff (think laptop, sermon materials, etc.) is close at hand or always in my line of sight, I tend to be more willing to engage with it and do work even when I’m off. It seems that if something is visible, it then enters into our mind and never allows us to switch off. Instead, putting work stuff in a specific spot like an office or spare room or even leaving work stuff at work will be a huge help. I keep all of my stuff in my backpack and only take it out if, and only if, it is a necessity. Sometimes I even leave my laptop at work intentionally so as not to be distracted from the relationships at home and from decompression time.

3. Find someone to talk to other than your spouse.

Let me say this clearly before assumptions are made: you should always communicate and share what is going on at work and in your heart and mind with your spouse. You shouldn’t keep things from them. What I am advocating for is having someone you can go to who is a trusted third party. Ideally, this person isn’t connected to your church and is someone who you can speak with honestly. This should be someone who will also speak honestly with you and give you helpful feedback and critiques when needed.

4. Change your setting.

No, don’t quit, unless that would be the best thing for you and your family. But think about taking a break or vacation. It doesn’t have to be long or far away, but changing your surroundings and getting away for a little while is healthy. In order to do that well though, you must not take along work and things to do for work. Instead you need to allow for your mind, body, and soul to rest and breathe. This may mean you need to do an unplugged retreat or you may need to find how many days it takes you to stop focusing on work so you can truly take time to rest after that period has elapsed. It may mean you just need to get out in nature and go for a hike on your own, with your spouse, or with close friends. It may also be simply not going into the office and spending the day at home in your space with loved ones without the distractions of work.

5. Be willing to say “no.”

No is not a four letter word. In fact it is a word we should utilize in our vocabulary more often. If you’re like me, saying no is not easy. Sometimes when I say no I feel like I’m letting people down or I’m not doing enough. But that isn’t the case. Saying no allows you to create healthy rhythms and establish a balance that is necessary for anyone, but especially those in ministry. Saying no to additional hours to spend time with family is a good thing. Saying no because you’re at capacity is a good thing. Saying no to some things is not saying no to everything. It is about being intentional in what you say yes to, which means having to say no to other areas. It is about identifying priorities and what is most important and putting those things in the appropriate order.

The Importance of Community

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Over the last year, the value of community has become vibrantly apparent to me. Sure I, like most people in ministry, knew about and probably taught on the value of community. But I don’t think I’m alone in the reality that while I espoused this, I didn’t actively have community or seek it out.

Back in September of 2021, I began a cohort through Slingshot that radically changed my life and perspective on ministry and relationships. I was in a bad place spiritually, emotionally, and mentally, and I didn’t even realize it. I attended our first gathering and found community and people in similar stages of life and ministry. I felt like I had found my tribe.

Fast forward to March of 2022 and I went on a mental health leave of absence from my job. I remember telling my cohort friends over Zoom and barely getting the words out to tell them I wasn’t okay. The response and support I received was unlike anything I could have imagined. They called me brave. They prayed for me. They constantly reached out to check in and encourage me. They sent texts, Scripture, prayers, and resources.

When we gathered in person in April, I was just beginning to make some headway in my mental and spiritual health journey. I knew I was making progress but wasn’t where I needed to be. When Elise and I arrived at the cohort, our friends checked in on both of us. They loved us, laughed with us, grabbed meals together, prayed with us, cried with us (okay mostly with me), and most importantly encouraged us in our journey.

Looking back, this group, our people, are one of the reasons I’m still in ministry today. They showed up for us in real and tangible ways. They stuck by us even when I was at my weakest and lowest point. And that is what our cohort continues to do. We have rallied to different individuals over the past year as they have endured difficult moments, celebrated the highs and the wins with each other, and we have built ongoing relationships with each other where we simply check in and hang out with one another.

Outside of my cohort, I have built more intentional friendships with people in my life. I have always been someone who has lots of acquaintances but only a handful of close friends. But the importance of having quality, deep, and intentional friendships has been something I have realized I need. While I was on my leave I had multiple friends reach out to connect and foster our relationship, and now I can honestly say I have closer friends now than I ever have had before.

The reason I share all of these details with you is to highlight that close friendships and relationships are imperative to our own health, growth, and formation. Having people who hold you accountable helps you to grow and mature as an individual and as a Christ follower. When there are people who stand by you and encourage you when you are on the mountaintops or in the valleys, you will feel your heart strengthened and cared for. As you open up to people and they to you, you will see that you come to have a greater understanding of what love and connection look like.

We aren’t meant to do life alone. We are crafted for community, which is why we see God intentionally connect Adam and Eve. Even Jesus had a group of friends He shared life with. We even see this in the early church throughout the New Testament. God doesn’t simply tell us to find people who are like us or to do life alone, but instead paints us a picture of a community of diverse people who share in life together.

If you are like me and you don’t have many close friends or if you are a lone wolf who is content to do life on your own, let me encourage you to rethink your rationale in those decisions. Consider the blessing and the gifts that relationships and friendships bring. I’m not saying this will be easy, nor am I saying that it will come without hurt and pain. There may very well be moments when relationships hurt. But the amount of the good moments and the rewards that come from them strongly outweigh the negatives. Seek out community. Build strong and meaningful friendships. Open your heart to people and allow yourself to be vulnerable. Doing so will provide you with much needed encouragement, community, and relationships that will last a lifetime.

Book Review: Attacking Anxiety

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Would you say that your students struggle with anxiety, depression, or panic attacks? Have you witnessed the weight that your students are carrying? Have students shared how overwhelmed or burdened they are? What about you? How are you doing? Would you say your mental, emotional, and spiritual health are all doing well?

Recently I had shared about being on a mental health break from my job, and during my time away I read a recommended book by Shawn Johnson called Attacking Anxiety. This is a book I would highly recommend for anyone regardless of whether you are struggling personally or have people under your care who are.

The truth is that we will always come in contact with someone who may be struggling and this book provides insight, wisdom, tools, and resources we can use to help ourselves and others. This is a very personal book for me because it truly put into words the feelings, emotions, and thoughts I didn’t know how to express during my recent bout with mental health. I can say with extreme confidence that this is a book everyone leading in ministry (especially with students) should be reading.

Attacking Anxiety isn’t another self-help book, but instead is a very personal and reflective account from Shawn about his own struggle with anxiety, depression, and panic attacks. Shawn draws from his own story and struggles to help the reader fully understand the realities of mental health. But as he tells his story, he also highlights the ways in which we can have victory over the struggles we face.

Shawn acknowledges that this isn’t a “one-size fits all” approach, but the tools and resources that he shares are simply that: ways for us to helpfully and hopefully engage with our own mental health or those with whom we do life. It is a refreshing read that helps us understand that mental health is a complex issue and that the ways to address it are multifaceted and include God and our relationship with Him, counseling, medication, self-awareness, and much more. Shawn doesn’t dismiss one aspect or treatment for another but instead helps the reader to understand how unique and complex this issue is, and provides the reader with much-needed insight and resources.

The book is broken down into four sections: Know, Start, Stop, and Remember. The Know section is designed to help the reader understand that what they are going through isn’t something that only they have ever struggled with and that they aren’t alone. This section is truly meant to help the reader have hope even when life seems hopeless. The Start portion is all about the reader taking steps to fight back. Shawn highlights how mental health can be crippling but this was never God’s design or intent for humanity. Struggling with mental health is a direct result of the Fall, and because of that Satan loves to corrupt our minds and make us believe it is our fault, that we are the problem, and we are alone. Shawn challenges the reader to fight back against these lies and he outlines way we can do just that. This section alone is worth purchasing the book for as it helped me think through how I was responding to my own circumstances, and when I put these tools to work it helped immensely. My anxiety and depression didn’t magically disappear, but it became manageable and allowed for me to see how many supporters and advocates I truly have.

Section three, Stop, is helpful for anyone and everyone regardless of whether you are struggling with mental health. Shawn highlights things we need to Stop doing because they are actually keeping us from becoming fully healthy. Some of the areas he talks about include pretending that everything is okay, admitting if we are holding onto past hurt and unforgiveness, a desire to perform for critics, and comparison. Even as I reread this list, I am struck by how important and insightful each of these areas are for everyone regardless of their mental health. Holding onto these aspects and responses doesn’t mean we struggle with mental health, but prolonged engagement with them will undoubtedly affect your mental health in one way or another.

In the final section of his book, Shawn challenges us to remember that God is with us, God is working, and God has a plan. So often in mental health struggles we forget these truths. We forget that God hasn’t left us alone and that He is working all things out. In the thickness of the struggle we often miss that God is at work and sustaining us, and it is in this last section that Shawn reminds us of who our God is and the love He has for us. We are not alone, we are not forgotten. Instead we are deeply known, loved, and sustained. The section focuses on the hope we have and the reminder to rely upon God even in our darkest moments.

If you need one more reason to love this book, then don’t stop at the last section but continue on to the appendix. Here Shawn provides a very practical resource entitled “Panic Attack Survival Guide.” In the appendix we are given practical ways to move through a panic attack but Shawn also provides an additional guide for those who have loved ones going through a panic attack and how to love and care for them in the midst of it. This resource is invaluable and totally worth the cost of the book just to obtain this piece.

So if you’re wondering whether or not you should read this book, the answer is a resounding yes! The resources alone make the book worth purchasing and reading, but the additional information and insight into mental health are just as worthwhile. So let me encourage you to go out and purchase your copy today and use it to help yourself and others on their mental health journey.

Tips for Self-Care: Ask for Help

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When do you ask for help? Is it when there’s a problem? Do you ask for help when you need it? What does asking for help look like for you?

These are important questions to consider because often asking for help isn’t something that is easy to do. Reflecting on when, how, and why we ask for help allows us to identify areas where we may need to grow. Asking for help may be seen as weakness, whether or not that is the truth. Our cultural, societal, and communal norms and expectations have championed the “do it on your own mentality,” and the subsequent feelings of failure if you don’t.

Because of this we often don’t ask for help and when we do, we typically only allow people to help in minor ways or give them something to do while still exercising direct control (i.e. micromanaging). This isn’t the help we need nor the help we should be seeking. Not asking for and obtaining the help we need will lead to burnout and tension because we will feel overwhelmed, overworked, and alone. So what should we do and how do we implement healthy strategies?

Simply put: let go of control and ask for the help you truly need. Putting it simply and simply executing this strategy are two very different realities, but if you can implement and execute this you will find yourself and your ministry in a much better place. When you ask for help it will be better for you overall, so here are some ways to look at what asking for help will afford.

Asking for help allows you to grow as a leader.

When a leader exercises humility, honesty, and transparency it helps them to truly lead with an open hand and total dependence upon God. Leaders who lead in this way demonstrate that they are not an island and need people which then facilitates growth, commitment, and ownership among those they empower and trust with helping them.

Asking for help allows your supervisors to care for and minister to you.

We don’t always think this way, especially when we are feeling burdened with finding solutions and fixing everything on our own. Often we will look at our supervisors and assume they don’t want to help or don’t care. But the reality is that they may not know how to help, especially if they haven’t served in your capacity and if you don’t tell them. Give your supervisors a fair chance to help by being honest and sharing about where you need help.

Asking for help means understanding it may not be done your way.

Are you like me, and enjoy seeing things done the right way…I mean my way? That’s the hard part with being in charge isn’t it? We do things certain ways because they work. We’ve gone through the trial and error and have made everything a well-tuned machine.

Releasing control and asking for help means that you need to trust other people to do things in a manner that may be different from how you have done it. Truthfully, that is really hard to do but in the same breath it is also really healthy and you may find new and better ways to do things. This also empowers other leaders to grow and flourish in their own leadership capacities and it creates ownership for the ministry.

Asking for help means releasing and not micromanaging.

It can be easy to ask for help but instead of releasing aspects and responsibilities freely, we dictate and micromanage our people. This approach does not actually lighten or ease your workload. Instead, it makes you work harder and faster because you’re constantly looking after others and correcting what they do to fit your desires. But doing this actually hurts you and the people who were tasked with responsibilities. You make yourself work harder and longer and you are communicating to your people that they aren’t trustworthy nor are they good enough. These options do not allow you to care well for yourself or for others. So seek to let go and allow others to flourish and grow as they take on more responsibility.

Asking for help means being willing to admit your weaknesses and dependency upon God.

In my experience it is easy to take total ownership of what you are doing and to place all the weight on yourself. That isn’t because we don’t want to have God involved in our ministry, but because we have such a strong responsibility for the calling God placed on our lives. Inevitably that leads us to a place where we don’t see, trust, or rely upon God in our ministry and that is problematic.

Let me encourage you to take some time and pause. Pause and identify weaknesses. Pause and take those before God. Pause and ask God to help guide and direct you as you lead the ministry He entrusted to you. As you seek to release control back to God by acknowledging your weaknesses, you are allowing for your strength and focus to become clear as you rely upon Him, the Author and Sustainer.

Tips for Self-Care: Advocate for Yourself

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One of the main reasons we have started this series on self care is because we often don’t care of or advocate for ourselves. It is so easy when serving in ministry to put everything else first and relegate ourselves to a secondary or even tertiary place. This isn’t done out of some sort of self-deprecation but happens because we care deeply for the those we serve and the calling God has placed on our lives.

Often this can and will lead to a willingness and/or acceptance of deprecation in our lives, worth, and value. We will sacrifice time and energy, work over our allotted hours and many times end up working for free, take time away from family and friends, and live in an “if I can just make it through today” mentality. None of these aspects are healthy or helpful, nor do they endear you to remain in your current position or within ministry.

So what should we do? We need to advocated for ourselves. But how do we do this and do this without sounding arrogant or prideful? Here are five quick tips on how to advocate for yourself well:

1. Believe in what you are doing.

I say this not because we don’t believe in what we are doing, but because we can become weary when we are doing something that is overworking us or because we aren’t being cared for. And when that happens we will often just keep pushing ourselves hoping it will get better. What happens then is we stop advocating for ourselves because we don’t see the value in doing so. Remind yourself of what you do, why you do it, and why God called you specifically to do it! Then as you set this ground work, you will feel and believe that what you are doing is truly worth it!

2. Acknowledge your worth and value.

In talking with many people in ministry it is evident that they don’t always know how much they are worth. One of the additional pieces of beginning to advocate for yourself is acknowledging your worth. Your knowledge, expertise, skill set, education, and experience all help to showcase your worth and you should know that. As you see your worth and value, it allows you to highlight that as you advocate for yourself. Whether it’s for a pay raise or for more hours or for time off, these factors will help you weigh what is being offered and what should be offered.

3. Speak up and speak with clarity.

When it comes to actually advocating for yourself be mindful of what you want to say and actually say it. It isn’t always easy but it is necessary. It may feel uncomfortable doing so, but a couple of practical ways to do this include writing down what you want to say, explaining what you are and aren’t saying, and being clear in your desired outcome.

4. Be honest with where you are at.

Sometimes when we try to advocate we will continue to move forward even when the circumstances aren’t ideal. But that can lead to heartache, burnout, and more. So make sure to clearly share where you are at, what you are feeling, and what the result of continuing would mean for you.

5. Have someone advocate for or with you.

Sometimes even if we put the above points into practice we still struggle with advocating for ourselves. Or you may feel that no matter what you say or do that you aren’t being heard or valued. A great thing to do in those moments is to bring someone along who is a trusted friend and advocate for you so they can support you in the process. It is key when bringing an advocate that they are aware of the circumstances, what you desire of them, and how they should engage. It is also helpful to clear having an advocate with the person you originally were engaging with so as to not further complicate the situation or to seem as if you are stacking the deck.

How do you advocate for yourself? When do you struggle to advocate for yourself?

Tips for Self-Care: Reflective Journaling Prompts

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When it comes to caring for ourselves, we need to engage with self-reflection and self-awareness. One way to do this is through reflective journaling. But if you’re like me (Nick), sometimes figuring out what to write about is difficult. We may not know what questions to ask, our thoughts seem to be all muddled together, and clarity isn’t manifesting.

In our post today we want to help you with that by providing journaling prompts. These are intended to help you respond and engage with what is happening in your life and career, and help you reflect on and interpret your emotions, responses, and ability to proactively move forward. These are prompts from both of us and questions that have been helpful to each of us at various points in our lives, careers, and marriage. Our hope is to offer direction in the practice of self-reflection which will guide you to the answers you need or provide you with the clarity you are seeking.

What am I feeling and why am I feeling this way?

  • Perhaps you’re like me (Nick) and identifying feelings is difficult for you. Let me challenge you to list out 3-5 words about how you felt that day or week and identify what made you feel that way. Doing this will help you navigate what is happening in your own heart and understand more about yourself.

What brings me joy each day?

  • Sometimes we can get in a rut and feel like everything is going wrong. But the truth is we can still find and experience joy in each day and moment. So identify what brings you joy and make sure to pursue that as often as you can so your soul can be renewed and refreshed.

What depletes me each day whether at home or at work?

  • Identifying these areas may not be the most fun or encouraging thing to do but it is necessary. When you identify these areas you are acknowledging that these are not the things that fill or renew you. You can also identify areas that can or need to be removed from your life so you can enjoy it and not be depleted.
  • While you may still have to focus on these areas or relationships, identifying them allows you to know that they shouldn’t get your all. In order to still accomplish them you need to fill your life with activities, people, and things that do bring you life so you can continue on.

How are you feeling about your current life circumstances? Work? Relationships?

  • There are times when we just need to be honest about how we are feeling in various circumstances or relationships. Journaling about this is a safe place to be honest and it also allows us to process through how and when we need to make changes or have conversations with others. It’s a place to collect, organize, and work out our thoughts and feelings before moving in any one direction.

What areas can I improve on? Are there areas I need to challenge others on?

  • There are always things we can improve on or grow in. That’s healthy self-reflection, but that doesn’t mean it is easy. Use this time to think through growth areas in your life. But also think through the various relationships you have and if there are areas you can challenge and encourage others in. This is especially helpful if there is unresolved tension or hurt in a relationship.

What are some memories from this week that encouraged me and brought me joy?

  • Journaling is an opportunity to reflect on the goodness from the past day or week and to see how God has given you encouraging moments and relationships. So celebrate what is going well and use your journaling as an opportunity to celebrate and remember the good moments.

What questions do I have for God about where I am in life? What from His Word gives me hope and purpose?

  • Journaling helps us to put words and thoughts to our feelings and relationships. This is highly important when it comes to our relationship with God, and it affords us the opportunity to ask questions and seek out His purpose for our lives. So ask questions, seek clarity, and find your hope in Christ and His plan and purpose for your life.

What do I need to share with God?

  • Sometimes it’s easy to forget about sharing how we are feeling or what we are experiencing with God. We know He knows all and so we may not go into detail with Him. Let me encourage you to take it all to Him. Be raw and transparent with God. Share you emotions and feelings with Him. Express what you are thinking and experiencing. Doing so allows your relationship with God to become more authentic, transparent, and truly relational because you are actively doing life with Him.