More Than Conquerors

21 March 2008

Brisk walking - helpful and therapeutic

Thank God for discovering the joy and helpfulness of brisk walking and regular exercise end of last year while recovering from an episode of severe depression. I was encouraged to do brisk walking or other form of exercise for between 30 to 45 minutes daily as it can work like anti-depressant.

I do brisk walking around the neighbourhood of my home as regular as I can. Sometimes I go for long walks at the beach or gardens. I also signed up for a trial-membership with an all ladies gym near my home which had a very special offer at that point of time. I did brisk walking on their treadmill between 30 to 45 minutes daily, 3 to 5 times a week. I was on 20mg fluoxetine (common brand name is Prozac) daily at that point of time. After 1 week of doing brisk walking regularly, I was able to lower the dosage of my anti-depressant. And after 2 months, I was completely off the anti-depressant. Now I am on a mood stabiliser, 100mg Lamotrigine (brand name is Lamictal) and anti-psychotic, 25mg Quetiapine (brand name is Seroquel) every night. My doctor said I will probably need these 2 medication life long as they will help to stabilise my moods in the longer run. But whenever I fall into severe depression, I will need to take a short course of anti-depressant to lift me up to a more functional level. Then I can benefit from exercise and other helps.

Thank God for providing various helps for me as I strive to understand and manage bipolar disorder (manic-depressive illness). With medical helps, counselling and Cognitive Behavioural Therapy, regular exercise, Omega 3 fish oil, managing stress level, et etc my condition is under control now and I am able to live a more stable and productive life. I also pray and read the Bible daily and finding much joy, strength and comfort in God to live for Him.

I find brisk walking and other form of regular exercise are good to help me to fight depression. I think they are also good for general physical and mental health, and in preventing heart disease.

For those of us with physical or other illness or our age above 40, it may be good to check with our Doctor before we start regular exercise or vigorous exercise so that we do not injure ourselves during exercise or do exercise which is not suitable for us. Those with knee problems in particular, should be very careful with what kind of exercise we do, or what to do before and after exercise. Best to consult our physician.

For me, I do enjoy brisk walking a lot and I am beginning to enjoy nature and God's creations in many wonderful ways. I also picked up photography and am deriving great joys in capturing some of these beauties in God's creations with my digital camera.

I find myself physically more stronger and healthier when I started regular brisk walking and exercise. I found that mentally I am also more alert and happier after my exercise. I managed also to lose a bit of weight which has been troubling me for many years and making me very sluggish and lethargic. Therefore, I do personally find brisk walking very therapeutic and helpful in my recovery from depression as well as maintaining my physical and mental well being now.

There are truly a wide spectrum to the experiences of those with depression and bipolar depression. So sometimes brisk walking or regular exercise may be very difficult for those of us who are severely depressed as we are depleted of all energy or we simply didn't have the desire or will to do anything. We may find waking up in the morning itself is very very difficult. There will be times when a family member or friend's accompaniment for a walk maybe helpful and motivating. And whenever we are well enough to go for walks on our own and get the sunshine, I think it may be helpful to our physical and mental well being. And when we are no longer severely depressed, regular exercise or brisk walking may help in maintaining our physical and mental well-being in complement to our medical and other existing helps.

My friend and brother-in-Christ, George, emailed me this helpful and informative Powerpoint presentation on the advantage and importance of brisk walk especially in preventing Heart Disease.

Download this Powerpoint Slide on Brisk Walk : briskwalking.pps

In this Powerpoint Slide, it is documented the following :

Heart Disease is one of the most common diseases afflicting today's workers.

Caused by excessive stress, smoking, high calorie diet, sedentry lifestly, this disease is the no. 1 killer of today's employees.

Sedentry life style, smoking, high calorie diet, stress, alcohol may lead to high cholesterol, high blood pressure and over weight. These in turn may lead to angina, heart attack, cardiac arrest and heart failure. The end result may be blockage in coronary arteries or clot coronary arteries or constriction of coronary arteries.

With all these health problem, our family and job may be greatly affected. Expenses over medical treatments may increase or loss of income due to poor health. We may also experience much anxieties, sadness and loss of peace of mind.

Only we can do something about it. And we can start with a simple step TODAY.

It is recommended that we take a brisk walk for 30 minutes daily, every day.

For over 40 years now, studies have shown walking to be the best form of exercise that people of all ages can do.

Regular walking can increase the levels of good cholesterol.
Regular walking is a positive habit to replace smoking with.
Regular walking makes the heart work more efficiently and improves blood circulation. Blood vessels become more elastic and the amount of oxygen delivered to the tissues increases.
Walking is one easy way to deal with tension, anxiety and stress. Studies show that people who exercise regularly can cope better with stresses of life. Walking recharges our batteries after tension and stress have drained them of power and energy.
Regular brisk walking improves muscle tone, makes your heart stronger and gives you that bite of fitness. Do it regularly for 30 minutes every day and enjoy that feeling of fitness from within.

Caution for those with knee pain: walk at normal pace. Do knee stretching exercises as shown in two of the slides.

Walking
Simplest - Cheapest - Easiest

Effective & Safe
Reduces Stress
Helps quit smoking
Strengthens the heart
Massages the legs
Strengthens the muscles
Reduces cholesterol
Improves blood circulation
Build it in your daily routine, 30 minutes ever day.

Strengthen your heart and your health, walking 30 minutes briskly every day.

20 March 2008

Looking through our prisons

Recently, I was thinking of the way my diagnosis of bipolar disorder have affected my perspective in life. When I knew that bipolar is a lifelong condition, I was at first very discouraged. I felt as if I have been given a lifetime imprisonment sentence in which there will be no release from this prison. It is worst then a death sentence.

There are different kinds of prison in this world. When I was diagnosed with proneness to bipolar disorder (manic-depressive illness), it was a relief to me because it helps me to understand my confusing past. With medical helps, counselling and Cognitive Behavioural Therapy, regular exercise, Omega 3 fish oil, managing stress level, et etc my condition is under control now and I am able to live a more productive life.

But my diagnosis last year did at one point of time throw me into despair. When I knew that bipolar disorder is a lifelong condition and that it is cyclical in nature, which means it will recur, I was very discouraged. Every prolonged and severe depressive episode is very unbearable and painful beyond words. The nature of severe depressive episodes is such that our brain can become so malfunctioning and can't receive/send the appropriate messages which cause our thoughts or feelings to be either blank, flat or distorted. Depression robs away all joy and hope, and makes living itself very difficult. I am often tempted with suicidal thoughts during severe depression episodes and I often pray that the Lord will take me home. The inability to enjoy my family, church, friends, work and even God Himself (as my brain simply can't function), makes life very meaningless. The hopeless I faced each day is beyond words description. Day in day out, night in nigh out, every hour, facing such hopelessness and helplessness is like living in hell. Oh, how the Lord preserved me! I cannot imagine how I could have survived those distressing episodes without God's mercies and preservation. Though I couldn't feel God's presence with me at times due to the chemical imbalance in my brain, God is still with me to sustain and deliver me.

When I knew that bipolar is a lifelong condition, I was at first very discouraged. I felt as if I have been given a lifetime imprisonment sentence in which there will be no release from this prison. It is worst then a death sentence. A death sentence will end all pain and misery once and for all. But to be imprison in a brain that can malfunction at any point of time and be thrown into severe depression episodes over and over again, is both scary and distressing. How my heart sank when I thought of that. But thank God that He will never allow us to be tempted or tried more than we can bear. I found comfort in God's Words and His love, mercies and faithfulness. I realized that no matter what God allows me to go through, He will be with me in it and His grace will be sufficient for me. He promised that He is working all things for His glory and for my good. And He will never leave me nor forsake me. He makes no mistake! If He allows me to have bipolar disorder, He knows that it will be cyclical. He does not delight in my sufferings. But yet He allows it for a good purpose and I can trust in His love and sovereignty.

I prayed much for grace to submit to God's will, to trust in Him and His mercies, and to live for Him despite my condition. Bipolar disorder does not define me nor my life. It is merely an illness just like diabetes, hypertension and asthma. People with these illness can live a life close to normal despite their limitations. So with medical and other help, people with bipolar, depression and other poor mental health illness can also live a life that is close to normal and be useful and productive.

There are different kind of freedom. I realized then that I still have the freedom to make choices. Would I smile when I see my family, church and friends or would I weep? Would I rail against God in bitterness or would I ask Him to strengthen my faith and give me grace to live for Him despite my condition? Would I allow my condition to rule and ruin my life, or would I seek to find and apply whatever help that is available and within my means to make use of? Would I allow my life to waste away in despair and hopelessnes, or would I look to God for strength to be useful and helpful to others by giving them hope in their own sufferings? In other words, what would I do with the free will that was still mine?

I decided to live as fully as I could, as the Lord enables me, to look for ways to transcend my physical and mental limitations by making use of my available mental capacities and expanding its use to help others. I could choose to be a role model to others who suffer in various ways, or I could wither and die, emotionally as well as physically and mentally.

There are many kinds of freedom. When we lose one kind, we must look for another. We can look at our illness and our limitations, or we can look through them. I thank God that He is strengthening me day by day and giving me the grace to trust in Him, to look beyond my condition to see His love and faithfulness, and to make use of whatever helps He has provided for me to help others too.

I thank God for the joy of developing this blog which is not only therapeutic to myself as I journal my thoughts and feelings. It also has been helping others who are suffering from depression and bipolar. I thank God that I can share His goodness and mercies, for it is only when we view our pains and sufferings in the light of the sovereignty and love of God, that we can find hope and help in our prisons. In God is our freedom and liberality. One day we shall leave our earthly prison to go to a far away land where the roads are made of gold, there are many mansions for us to live in, there will be no more pains and sorrows, and we shall enjoy our Lord Jesus Christ's love for all eternity. Maybe then we can understand a little better the path He has chosen for us. It shall redown to His glory and we shall be awed by His love and faithfulness, through all the changing scenes of life. What a mercy! And what a comfort! It is these thoughts and knowledge that gives me the courage to face each day joyfully in the Lord, looking unto Him alone who is the Author and Finisher of our faith. He who laid down His life for me, loves and cares for me daily. Praise Him.

My friend, HH Sau, took this lovely photo at Combodia.

"For thou wilt light my candle: the LORD my God will enlighten my darkness." Psalm 18:26

19 March 2008

My Therapeutic Hobby - Making Bookmarks

Thank God for the joy of photography. I started to discover the beauties of God's creations in many wonderful ways recently when I started brisk walking. I enjoy my walks as I get to see many beautiful flowers, plants, birds and children :-)

When I started photography, I was thrilled at the advance technology of digital cameras that enables me to capture some of these beauties in God's creations and also precious moments with loved ones and friends. Thank God for this new hobby that is very therapeutic.

As I enjoyed making crafts and gifts for my friends, I used my photos and photos taken by my brother and friends, to make some bookmarks. Check out my Homemade Bookmarks Blog to download Free Bookmarks Templates and instructions on how to make simple bookmarks. Besides making bookmarks, I also enjoyed cross-stitch, making simple calendars and origami. Check out my Homemade Crafts and Gifts if you are also interested in making these crafts and gifts.

Making these crafts and gifts give me great joy and satisfaction. Thank God for the joy of sharing these gifts with my friends, and the joy of serving Him in this way.

I took these photo of the Orchid flower at Sentosa Flower exhibition at Sentosa Island, Singapore.

This flower’s actual name is Vanda Miss Joaquim. It was said to be first discovered in the garden of Miss Agnes Joaquim in Singapore in 1893. On 15 April 1981, this flower was chosen as the national flower of Singapore. Singapore has the distinction of being the only nation to have a hybrid as its national flower and whose distribution was confined to Singapore’s boundaries. This beautiful and enduring flower continues to show forth Singapore’s continual strive for progress and excellence in all aspects of life.

The official Chinese name for this flower is 卓锦万黛兰 (pinyin: zhuójǐn wàndàilán) meaning Orchid of Long-Lasting Excellence.

This Chinese verse is taken from Hebrews 13:8 "Jesus Christ the same yesterday, and today, and forever."

耶稣基督，昨日、今日、一直到永远是一样的。希伯来书 13:8

If you are interested to make these Orchid Flower Chinese Bookmark for yourself or your friends, you can download these MicroSoft Word templates and make the necessary changes. I have 4 bookmarks in the template with different Bible verses.

Download Free Template : free-chinese-bookmarks-template-orchid.doc

You may wish to also check out my post on some simple instructions on how to make bookmarks.

These bookmarks are with English wordings and Bible verses. I have 4 bookmarks in the template and you can customized it to put your name or your friend’s name, if you wish to.

Download Free Template : bookmark-template-for-orchid.doc

You may wish to also check out my post on some simple instructions on how to make bookmarks.

Happy making your own bookmarks :-)

Free Calendars 2010 and Free Planners 2010 Resources:

Free Bookmarks Resources:

Free Cards Resources:

Free Handicrafts Resources : Free Cross-stitch

Free Sewing Resources : Knitting

Free Origami Resources:

Free Arts and Crafts for Kids Resources:

Nice Piano Instrumental Music Resources:

18 March 2008

Finding comfort in God

Mariposa said my post "The Weaver - A glimpse into the life of Vincent Van Gogh" made her reflect.. made her smile... cry... sigh... then comforting. It is a mercy that the end of it is "comforting"!

Truly if we view our difficulties, sicknesses, pains or sufferings in this life without God, they are rather meaningless, despairing and scary. But if we have God in our life, then we can have the assurance of His love and that all things are working together for His glory and our good - even our pains, sicknesses and sufferings. All these are working together too for our good. And this is our comfort! We may not always understand these things or God's purposes in allowing us to go through them. But we can have the assurance of His love as He assured us in His Words.

This morning, I was reading a portion of a little booklet entitled "Looking Unto Jesus" by Theodore Monod. The following portion brings much encouragement again:

Looking Unto Jesus
And not at our troubles,
to count up their number, to reckon their weight,.... Apart from Jesus trouble does not sanctify, it hardens or it crushes. It produces not patience, but rebellion; not sympathy, but selfishness; not hope (Romans 5:3,4) but despair. It is only under the shadow of the cross that we can appreciate the true weight of our own cross, and accept it each day from His hand, to carry it with love, with gratitude, with joy; and find in it for ourselves and for others a source of blessings.

My diagnosis of proneness to bipolar disorder (manic-depressive illness) last March ie March 2007 helped to see that my extreme mood swings and especially those 11 severe depressive episodes were due to a medical conditions that can be treated. When I realized that my condition is a medical condition, I then realized too that it can happen to anyone, just like diabetes, asthma and hypertension. Knowing this, helps me to accept my condition as from the hands of God.

I look upon my condition both as a thorn in my flesh to humble me and make me more dependant upon God, and also as a mercy from God to enable me to know Him, His love and faithfulness in very real and personal way. I would not have known God or understand His Words better if not because of the severe trials I have been going through over the last 20 years in battling severe depressions. Though depressions are awful beyond words, and I would not want to go through another extensive episode, they do have very sanctifying influences on me. I grow through every of such painful and difficult experiences. When I found that I could not get better and no one understand or sympathize with me, I was made to throw myself wholely upon God. Like Job, I learn to say "Though He slay me, yet will I trust in Him". Though at times when I was severely depressed and I can't feel God's presence with me at times (due to the nature of depression causing my brain not to receive appropriate messages) God is still with me. It is He that sustains and deliver me eventually.

Looking unto Jesus daily now, gives me the joy and the strength to press on in this pilgrim journey. I live in the uncertainty of whether tomorrow or the next moment I might plunge into severe depression once again (this being the nature of the illness), but I am learning to cast my cares upon God daily. Not to worry, but to trust and pray. I pray for God's preservation daily from severe depression or severe manic. I pray daily for grace to live for God and to be useful to Him and to others. Looking unto God, gives me the courage to press on and find out strength and joy in Him. Just as I need my daily bread, I need my daily grace too. And these come from God alone. I am thankful that I can wake up each day with joy and anticipation. I pray that I may be able remember God's sovereignty in my life always , rejoice in His love and faithfulness, and seek to do His will by His grace.

The remembrance of God's mercies, drive away my anxieties and fears. Truly, our Lord Jesus Christ's grace is sufficient for us as He Who loved us and gave His life for us continues to love and care for us daily, through all the changing scenes of life. What a comfort!

I took this photo of the waves at East Coast Beach, Singapore.

The sea of God's mercy should swallow up our particular afflictions. - Luther

17 March 2008

Vincent van Gogh and Don McLean on YouTube

Michelle left a comment on my previous post "Starry, Starry Night - Vincent van Gogh and Don McLean" saying that she is not able to see the PowerPoint presentation of Vincent van Gogh because she does not have PowerPoint.

I did a search on the internet, and found the following very nice videos on YouTube on Vincent van Gogh and Don McLean singing Starry Starry Night :

1) Videos of Paintings of Vincent van Gogh with the song Starry Starry Night posted by casarini and Shaelrion.

2) Videos of Don McLean singing the song Starry Starry Night posted by queen106.

3) Music Video Karaoke of Don McLean singing the song Starry Starry Night posted by tonictao.

4) Videos of Paintings of Vincent van Gogh posted by sundroid

5) Videos of Portraits of Vincent van Gogh posted by eggman913

Enjoy these videos :)

This videos of Paintings of Vincent van Gogh with the song Starry Starry Night posted by casarini.