Depression and Anxiety - The Antidote

 An easy antidote to what ails us.  Depression and anxiety are prevalent especially among the youth. And the answers lie within each of us. My experience has led me to a few simple ideas that hopefully will be helpful.

•  Connect to your Spiritual source. With God all things are possible.  And we are told by Jesus, "to ask and it shall be given unto you" or ask and receive. Start by just asking.
• Reduce your exposure to the negative news flow.  Negative sells. We choose what to focus on and what we focus on expands.  Focus on the good the good, the possibilities, and all you will achieve in life. No matter where you are today
• Get outdoors and soak in nature every day. We spend 99% of our time indoors. The house, office, car, gym, parties, restaurants, movies. 
• Soak in the sunshine. Natural sunlight provides the good Vitamin D that we need and stays in our bodies much longer than synthetic vitamins. Morning sun, evening sun, soft sun soak it all in it does a body good. 
• Fresh air. The fresh air will soothe and calm you. When something is bothering you just step outside and take a deep breath and see how your challenge washes away. The crisp air is so delicious you can just taste it. 
• Walk barefoot in the grass also known as grounding.  Plugging into the grass or Grounding connects our electrical bodies, the heartbeat is an electrical pulse, to the electromagnetic waves of the earth helping reduce inflammation. Give it try. 
• Family, friends, mentors.  Surround yourself with people that support you that care and nurture you.  If they are not available, stay true to yourself and be patient you will attract these people into you life with a  good attitude.
  
• Take care of your body with good nutrition and exercise. When we get outdoors and exercise we can feel our moods lift and just some simple nutrition changes like less soda and a daily walk can be life changing.

 To Your Health!

With Love,

Coach K

 

Getting High

 All Natural

We see so many of us looking to get high from drugs, alcohol, and pills. Why is that when we know that while these may change the way we feel in the short term many of these products are unhealthy and do long term damage to our minds and bodies. 

A simple 20 minute walk can release all the feel good chemicals we need while benefiting our sense of well being and boost our health and longevity.  When we perform exercise, especially outside in the fresh air and soft sunshine, our bodies release the feel good chemicals of serotonin, endorphins, dopamine, and oxytocin, For higher intensity workouts we release IGF-1 which has a variety of health benefits.  Fresh air and deep breathing can increase our oxygen levels and reduce our stress and cortisol levels. Soft sunshine, that does not burn the skin, provides essential vitamin D. 

We have an innate ability to improve our mood, reduce stress, and improve our health and sense of well being.  Some simple lifestyle changes can provide a natural high that is everlasting and best of all free. When we sprinkle in a little spirituality we further enhance the benefits.  

These natural chemicals can transform our lives and improve our outlook and optimism but we need to take the initiative. Our bodies have everything needed to improve our health all we need to do is harness those God given gifts. God Bless. 

Time to get high on life.  You deserve the best!

With Love,

Coach K

The Anxious Generation - A Remedy.

A new book  The Anxious Generation by Jonathan Haidt details the rise of the phone based childhood and it's impact on the mental health of our children. 

The phone and social media addiction is not only afflicting our children but also our adult population.  The continuous screen time and endless flickering from one image to another has shortened our attention spans and of course ramped up our ADDD. 

There is a better way. 

We need active parenting.  I know raising three Lovebirds the challenges facing parents.  The burden is even heavier for single parent families.  Our Mom raised four boys as a single mother and she was tough on us and we were tough on her.  And while we had many rough days, she stayed the course made sure we stayed on the right path and was our heroine.  

We know it's easy to stick the kids in front of the tv, phone, or let them play video games. Parents do need to catch their breath every now and then.  But there is a better way.  Do a little homework, read a book, go outside and play.  Less screen time is of the utmost importance.  And there is a cure for anxiety, depression, and a way to dramatically improve our mental health. 

The simple answer is Nature. 

We spend 99% of our time indoors these day at most of that is in front of some type of screen.  If we can spend more time outdoors, in the soft sunshine, deep breathing in the fresh air, and letting nature wash over us and naturally decompress us we can harness the healing power of the outdoors.  And if we can spend time in the woods amongst the majestic trees even better. When we combine a little exercise like walking or jalking which is the combination of walking interspersed with sprinting or running, we enable our bodies to release the feel good chemicals of serotonin, dopamine, and endorphins which can relieve pain, stress and anxiety, while improving our sense of well being.

There are three easy, free, exercise that we can do every day -

• Get outside and breath in the fresh air.  Try the deep breathing method of first exhaling from the mouth with your tongue pressed to the roof of your mouth. Next inhale through the nose while comfortably holding your breath and then exhaling through the mouth with your tongue against the roof of your mouth.  Repeat 4 times.  And try to do it throughout the day. 
• Get exposure to the soft sun.  Whether it's the morning or late afternoon. The sun is essential for life. Avoid sunburn at all times.  Soft gentle sun is what we need. 
• Grounding or earthing. Simply walking barefoot in in the grass, on the beach enables us to to plug into the earth's beneficial electromagnetic waves.  Our entire body and heart is an electrical impulse.  Grounding is a way to naturally reduce inflammation in the body. 

A little prayer power goes a long way.  Regardless of your faith, try connecting with our highest divine self.  We are made in the image of God and when we get to know this power that resides within in all of us we can achieve anything.  

And as Jesus told us, "You can do all that I have done and more, if you but believe"

With Love, 

Coach K

The Lessons of Jesus

Jesus The Teacher

If you want a Masterclass on life and how to live a good life, the best teacher is of course Jesus.  Look to the words of Jesus for guidance and the Book of John for inspiration. The teachings can ease your pain, forgive your past, and fill you with faith, hope, peace and joy.  The simple powerful prayer of the Our Father and an attitude of gratitude expressing a simple "Thank You" for the gift of life and the beauty unfolding in each moment.

From Matthew 22 verse 36 we have the first and greatest commandment from Jesus which is to love the Lord God with all your heart, all your soul, and all your mind.

You can do all that I have done and more if you but believe.

I have come here to save the world not to judge it.

At that time Jesus said, “I praise you, Father, Lord of heaven and earth, because you have hidden these things from the wise and learned, and revealed them to little children. 26Yes, Father, for this is what you were pleased to do.

“All things have been committed to me by my Father. No one knows the Son except the Father, and no one knows the Father except the Son and those to whom the Son chooses to reveal him.

 Come to me, all you who are weary and burdened, and I will give you rest. 29Take my yoke upon you and learn from me, for I am gentle and humble in heart, and you will find rest for your souls. 30For my yoke is easy and my burden is light.

Jesus desires Mercy not sacrifice

Make a tree good and its fruit will be good, or make a tree bad and its fruit will be bad, for a tree is recognized by its fruit. 34You brood of vipers, how can you who are evil say anything good? For the mouth speaks what the heart is full of. 3

For out of the overflow of the heart, the mouth speaks. 35The good man brings good things out of his good store of treasure, and the evil man brings evil things out of his evil store of treasure. 36But I tell you that men will give an account on the day of judgment for every careless word they have spoken. 37For by your words you will be acquitted, and by your words you will be condemned.”

‘If God be for us, who can be against us?’ (Romans 8:31)  Just the saying of it has lifting power, hasn’t it?”

In Romans 4:17, Paul writes that Abraham is considered the father of many nations in the sight of God, the God in whom he believed, who gives life to the dead and calls things that are not as though they are.

Thank you Father. God Bless!

With Love,

Coach K

Feel Good

 To Feel Good Is To Feel God

When we are bombarded with negativity and the latest greatest calamity in the world it impacts our psyche, our spirit, our outlook.  We begin to think the world is a dangerous place, that things are bad all over, and what's the point of trying to live a good life, or make a contribution to society. 

We need to know, especially the younger generations that the negativity is a mirage and that how we experience the world is our choice.  While there may be a storm in a part of the world there is also beautiful weather in another part.  With a planet of 8 billion people there is always happiness and sadness going on at all times.  As in our own lives most of the experiences are good.  When we do experience setbacks, we learn, grow and become better.  We don't just dwell and immerse ourselves in the negativity. 

But we have to make that Conscious choice.  Many of our negative experiences are of our own choosing not a reality that we actually experience in our lives.  While the devastating storm in another part of the world is sad, we help how we can, say a prayer and move forward.  We also have to be careful and mindful to not just focus or dwell on these "negative" events for if we do it will be hard to get out of bed in the morning. Because there's always another negative shoe to drop right behind the next one. We are constantly bombarded with the negative stream.  There is another and better way. 

We have a choice. 

Turn it down. Turn it off. Our daily lives can be challenging enough at times without adding the weight of the latest tragedy to our daily agenda.  There are so many incredible daily miracles happening in our own lives and right around us that we sight of them when we soak in the negativity.  When our focus shifts to the positive, uplifting, and overwhelming goodness in our lives the world changes and we go from darkness to light.  

Most areas experience more sunshine than rain but many of us live our lives as if it is only raining every day. We willingly and sometimes unknowingly ingest this constant stream of violence and negativity in our entertainment, language, music, and relationships which damages our physical, mental, and emotional heath unnecessarily and leads to unhappiness.  We can just as easily watch uplifting entertainment, or exercise, read a good book, play the guitar, sing, paint, or any other positive activity.   Or even better read the Bible and the words of Jesus that will cure what ails you! The Choice is ours and we need to be proactive, aware, and conscious of the choices we are making.

Just eliminating the daily news in our lives can have a profound impact on our health and well being.  We deserve to feel good to feel God.  A lovely expression is to feel good is to feel God.  When the sunshine washes over your face, the wind freshens your walk, or the rain feeds your garden, you are feeling and experiencing God.  This goodness permeates our lives and daily existence if we choose it, focus on it, and allow God's grace to wash over us.  We don't ignore reality but we also don't soak in negativity either.  We have wonderful lives to live and great big life to experience all the gifts of Life.

And we need to remember that Life itself is a gift and indeed each moment and day is a miracle and gift from God.  When we live from this higher part of our selves we are humbled and awed by the mystery and wonder of life.

We need to be grateful and thankful for all that shows up in our lives.  I try to say Thank You throughout the day for beauty of each moment and start each day we one my favorite quotes,

This is the day the Lord has made. Let us rejoice and be Glad! And with God all things are possible!

When we feel good, we feel God.

With Love,

Coach K

The Sink

The Sink

My years on this earth have convinced me of one thing to ensure a harmonious household and that is a clean sink.  Just simply rinse the dishes and load in the dishwasher, or wash by hand.  After a big meal the pots are scattered everywhere and dishes piled up, who feels like cleaning up with a nice full belly.  Been there many a time.

My years of research have uncovered that the sink in the central nervous system or the spine of the home.  If the sink is clear and clean, then the home and family can function properly.  With a dirty sink, there is confusion. 

The kids love to just pile things in the sink, even though the empty dishwasher is right next door.  And I love the timeless excuse is that the dishwasher is clean but needs to be unloaded. Well, unload it!

So there we have it, a simple easy to follow system for maintaining house harmony.

Clean the sink!

With Love,

Coach K

Nature

Nature

The wonder and power of nature has to be experienced.  On a cold sunny day, I ventured out for a walk in the 15 degree temperature.  The park was quiet with a roaming herd of deer and some scrambling squirrels.  A hawk perched on the branch keenly anticipating the activity in the field below. 

Looking to cure a little cabin fever, I soon realized that the brisk walk had a calming serene feeling.  The curative power of the sun, brisk air, and tall trees quiets the mind, heightens the senses, and washes over you with a sense of peace and quiet power. 

I wonder if people could walk at least once a week in nature how many of their ailments would disappear.  The need for sleeping pills and anxiety meds would melt away in the fresh air of the great outdoors. 

Next time your feeling a little stressed, just go outside and take a few deep breaths, or even better go take a walk and let the therapeutic power nature cure your ills.

With Love,

Coach K

Tom Kaufmann

The Healing - Panic and Anxiety

Panic Attack

Panic attacks are a debilitating condition that can be described as a condition of frayed nerves.  Panic leads to anxiety and stress arising even in benign circumstances.  The fear is palpable and yet it many ways not real. 

Is there a cure.  

Yes. 

What can we do.  First is to realize the nerves are "broken" and they need time to heal.  Healing begins with understanding the root cause, the nervous system has become overused and overtaxed.  If we can pinpoint what is causing our stress great we work to alleviate the problem.  In many circumstances, we cannot eliminate the stress but the good news is we can learn to overcome it anyway. 

We can begin by incorporating more silence into our lives.  We need to take time and unplug from our constant distractions with the phone, computer, and the TV.  Today, our nervous systems are hyper stimulated.  And our entertainment and new is often filled with violence and negativity.  This constant stream of negativity is the same as junk food and penetrates our consciousness sapping our spirit and health and well being.  You lightness will  return when you Turn it off and tune it out! 

 

When we allow quiet to enter our lives we enable the soothing power to wash over our nervous system and trigger the healing process.  Breathing exercises can also be an important contributor to healing our nerves.  The simple exercise of holding your breath for a count of 5 and exhaling while holding your tongue to the roof of your mouth for another count of 5.  This effective deep breathing exercise can help facilitate relaxation and the healing process.

Exercise is a great way to relieve stress and anxiety.  The endorphins released with exercise act as a sedative to stress.  Fresh air and sunshine are natural elixirs when it comes to anxiety.  Simply going outside when you feel anxiety will help calm your nerves.

Another remedy is meditation or prayer.  A simple mantra such as repeating the name of God, or some other calming phrase can also have a curative effect.  

These simple exercises of using silence, deep breathing, and repeating a mantra can help overcome panic, anxiety, and stress. 

To your health.

 

With Love,

Coach K

Restore Your Health - The Road to Wellness

You Deserve Good Health

The human body was designed to be healthy to be full of vitality and full of life.  The human body has the amazing capacity to heal itself and to restore our wellness and vibrancy.

Our modern life at times detracts from that good health with processed foods, drugs, alcohol, and sedentary lifestyles where we sit at the television, phone, and computer for hours at a time without any real movement.   Another factor impacting our health is stress.  We need to find good outlets for relieving the stress that builds up from everyday living. 

We see these modern day fitness programs such as P90x and others that ask for 25 minutes a day for an outstanding body.  That's fine for those can do those programs.  For the rest of us, there is an easier and simpler way to restore our health. 

And it begins with these simple steps

1.  Nutrition.  Start incorporating more fruits and vegetables into you daily eating.  Drink more water. Try and eat food in it's natural state without it being modified.  An apple, an orange, a tomato, nuts, beans, carrots and many other foods can be eaten without any processing.  Simply eating better will enable the body to begin healing itself from within. You don't have to become a vegetarian just begin incorporating better eating habits into your everyday life.

2 Movement.  Exercise is a fancy word for movement.  The body was designed to move that's why we have legs and feet.  One of my favorite exercises is the jump rope, it's convenient, easy to do, and requires no special gear or skill.  A simple jumping jack, walk, knee bends, or just rotating the arms will get the body moving again and begin to help clear the sediment or rust that has accumulated over the years.  Restoring our blood flow is a great way to renew our energy.  Again, you don't have to become a marathon runner.  Try moving 10 minutes per day and build from there.  You can simply walk in place while watching your favorite show.

3. Fresh air and sunshine.  Try and get outside in the sun and breathe in the fresh air for at least 20 minutes per day. This frigid winter has left many of us in a hibernated state.  Make an effort to go outside even if you have to do in 2 minute increments.  The cold air in the lungs is invigorating.  Let the sunshine splash on your face and take in some of that natural vitamin E.

4.  Quiet.  With the daily news broadcasting the latest bad news drama and our busy hectic schedules, we can easily become overwhelmed with stress.  We've become like birds on a wire, heads bobbing in every direction. Stress and anxiety dampen and impede the immune system.  One of the simple choices we can make is to turn down the noise of everyday life.  Instead of tuning into the latest catastrophe, we can choose to turn it off and retreat in peace and quiet.  Limiting our exposure to bad news, violence, and constant stimulation, gives our body time to rejuvenate and restore our natural glows.  Try sitting in a quiet place for 10 minutes a day, you can pray, meditate, or just enjoy the silence.

5. Prescription drugs.  There are many drugs that benefit a person who is in pain or has some other medical need, but for many of us it is just a convenient solution to mask the symptoms of our unhealthy lifestyles.  And while there are some benefits, the side affects can be just as debilitating and unhealthy as the problem the medication was supposed to fix.  

When we begin living a healthier lifestyle with better food, fresh water, and exercise we enable our bodies to heal themselves to restore our natural state of wellbeing.  We can live with energy and vitality. We have the ability to live a simple healthy life without the need for drugs and medical procedures.  The body was designed for optimal health, let's give it a chance to restore the natural state of well being with these 5 simple steps.

All we need is a little help from ourselves.

With Love,

Coach K

You Are Not Your Circumstances

Remember that life can change in an instant.  If things are not the way you prefer and you would like to improve your surroundings, start with believing and imagining a better future.  We need to start seeing a better life, a better future for ourselves.

Life at times can be challenging, can beat us down.  But we have the power to keep the faith, to renew our spirit, and look for better times all while enjoy and celebrating the present moment.

We know that life changes every day, every moment is in flux.  We need to realize that if our present circumstances are not to our liking and we would like improvements that they are indeed possible.  We must start with suspending our reality, knowing that we have to power to transform our lives and that it can begin now and happen very quickly.

Begin now to think of the things you want, the life you desire. Think on it, believe it, and expect it no matter what your current situation is.

We all have challenges and many of us think they are insurmountable, but when we step outside ourselves and realize we have this day this moment, we really have everything we need.  Life is so precious and we get every day reminders in the headline news.

So despite our challenges, look for a better tomorrow, and give thanks for today.


There is a better tomorrow starting today.

With Love,

Coach K
Tom Kaufmann

Ya Gotta Move!

The key to health and well being?  MOVEMENT.  The human body was meant to move, it is essential for our health and well being.  A simple exercise regimen of walking, jogging, jumping jacks, jump rope whatever will help restore your health, mood, and wellness.

Don't over think it.  Just begin. Like anything else in nature if it doesn't get used it rusts away, it decays, movement provides oxygen to our cells, restores our bodies, brains, emotions.  We all know the physical benefits of movement are increased muscle tone, heart function, and circulation, but many of us overlook the mental benefits of exercise.  We can replace the pills used to treat anxiety, depression, and other disorders with a movement or exercise program.  The side affects of these pills can wreak havoc on the body.

Look to increase your physical activity any way that you can.  Track your progress, track your physical improvement and emotional well being.  Keep a simple journal listing your activities, and the progress you've made.

Don't get discouraged.  This is not a race. There are no winners and losers.

This is a lifestyle change.  I am committed to movement and exercise because it is essential to living like food, water, and air we must move.

Spring is in the air.  A time of new growth, blooming, a time for a new you.  Yes, of course you can do it!

Now let's get moving.

With Love,

Tom Kaufmann
Coach K
coachkaufmann.com