Healthy Habits Start in the Mind

What is the key to good health?  I believe it starts with the daily routines and patterns of our lives.  In my personal life I often find it hard to maintain healthy habits such as a balanced diet, movement/exercise routine, and consistent time in the Word when my mind is not aligned with Christ.

Negative thoughts, worry, and fear are some of my greatest enemies.  I find it so easy and tempting to fall into the trap of believing the lies the enemy uses against me.  

“You are not good enough”
“You didn’t accomplish enough tasks today” 
“Your house isn’t as clean as it should be”
“You were not patient with your kids- that’s really going to mess them up” “
“You left your husbands desires unmet, how is he going to know you love him”  

It is my tendency to berate myself with criticism.  When I start to lose control of these thoughts other good patterns in my life get disrupted.  My temper is quicker to blow, the tone of my voice becomes harsh, my body feels tired and stiff, and my desire for sugar and caffeine rises.  

Building on The Rock

All of these patterns are connected. It’s an interwoven system and when I let one aspect spin out of control the whole thing begins to crumble.  What is at the root?  On what foundation should all of this stand?  Ultimately, I know my foundation is in Christ. 

 In Matthew chapter 7, Jesus teaches us that whoever follows His teaching is like a wise man who builds his house upon stone, in contrast to the fool who builds on sand.  The negative thought patterns in my life are representative of the storms that come.   The Bible explains that when these storms come, those whose homes are built on God will not be destroyed. 

As a child I chose to follow Jesus.  A decision I have re-affirmed throughout my life.  This is where my identity lies- a follower of Christ, but that doesn’t stop the winds from blowing and the waters from rising.  In those storms I must remember the foundation is in Christ and his teachings. 

To me, one of the most impactful images of this is found in Matthew 14, when the disciples are out in a boat and a storm arose.  They see Jesus walking on water coming towards them and Peter calls out asking if it’s really Jesus.  Jesus tells him to get out and “come.”  

When Peter’s eyes are focused on Jesus he is able to move over the water, walking towards the Savior.  When Peter’s focus drifts to the water and wind producing fear, he begins to sink.  He cries out to Jesus, “save me!”  Jesus immediately reaches out to rescue him.  They return to the boat and the disciples worship their Lord.  I often think of myself as Peter out on the water.  What are the practical tools I can use to help keep my focus on Jesus, to stay above those storming mental challenges and pressures of culture as wife, mother, and woman?

Worship as a Spiritual Weapon

This all points to my focus.  I know, from teachings and personal experiences, that when I turn my eyes, mind, and voice to praising the Lord I am more able to stay above the waves. Psalm 28:7 (NIV) reminds me “The Lord is my strength and my shield; my heart trusts in him, and he helps me. My heart leaps for joy, and with my song I praise him.” 

One of the ways I can rely on the Lord’s strength and shield is by worshiping Him through music.  Psalm 27:1 tells us that we do not have to fear because the Lord is our “light and salvation.”  By worshiping my creator and Savior I am turning my eyes and focus to Him.  It has become one of my most easily accessible and most frequently used weapons in the fight to maintain mental stability and focus on Christ.

The lyrics to many songs have strong Biblical roots, where as others point to God’s majesty and the ways people have seen him work in their lives.   I let the lyrics of the music remind me of God’s truths.  Sometimes I sing the words as prayers.   Over the years different songs have meant different things to me.  Here are some of the lyrics speaking to me in this current season of life: 

From the rising of the morning sun to the setting of the same
O, how good that it is to sing praise

“How Good It Is” by: Chris Tomlin

Personal Connection: This lyric repeats itself in my head reminding me of that God’s compassions for us do not fail, they are refreshed every morning (Lamentations 3:22-23)

I'll find a way to praise You / From the bottom of my broken heart

'Cause I think I'd rather strike a match, than curse the dark

Yeah I'll find a way to thank You / Though bitterness is real and hard

'Cause I'd rather take a chance on hope, than fall apart

I don't think I'm ready to surrender into the dark, no

Even if……Hallelujah Anyway 

“Hallelujah anyway” by: Rend Collective

Personal Connection: As feelings of darkness and dread begin to close in around me, this song reminds me that I must find a way to express gratitude.  This expression brings light and hope.  The chorus repeats that “even if” all these bad things happen, I will praise my God anyway.  

I was breathing, but not alive

All my failures I tried to hide

It was my tomb

'Til I met You

… You called my name

Then I ran out of that grave

“Glorious Day” By: Passion

Personal Connection: This song highlights to me that Jesus knows my name.  He knows all of my shortcomings, despite my best efforts at a cover up, but He calls me out of that.  He knows every detail about me and loves me (Psalm 139).

Trouble knocking at my door today

I ain't gonna let it in

And worry wanna steal my joy away

But I ain't gonna let it win

'Cause on my best day, I'm a child of God

On my worst day, I'm a child of God

Oh, every day is a good day

And You're the reason why

“I’m so Blessed” By: Cain

Personal Connection: This one came on the radio as I was driving.  It had been a rough day and I was fighting the temptation to crawl back into bed and avoid the mess of life.  I felt that trouble knocking, but it was still a good day because I am a child of God.  This one is also very upbeat and can get me moving, which helps even more.  

Let's sing it loud y'all
You are Jireh, You are enough
Jireh, You are enough
And I will be content (even in this)
In every circumstance
(You are) Jireh, (You are) You are enough

“Jireh” By: Elevation Worship

Personal Connection: When the lies about being enough start to echo, this song helps to reset my heart.  No, I am not “enough” and that’s why I need Christ.  He is provider, meeting my needs in every circumstance. He is enough! 

The Get Out of the Pit Playlist

I have found some various ways to help ensure that this method can be more successful.  For me, just turning on the radio or a streaming service and letting it play whatever isn’t always effective (though sometimes I think God speaks to us that way, right song at the right time).  I tend to just click through because its not hitting right.  

When I was newly post-partum with my third baby, the blues were hitting hard.  Evenings in particular were difficult.  I struggled to time dinner prep between feeds and refereeing the older two.  I felt down.  That’s how my “Get out of the pit” playlist came to be.  I used songs with powerful lyrics, like those I shared, to curate a playlist that would reset my mind.  It quite literally is music that helps pull me out of the pit of depression. 

It has now become a regular occurrence for the “Get out the pit playlist” to be the soundtrack of my kitchen.  As I discover new songs and tire of the old it gets updates and changes.  This playlist is upbeat and reminds to have hope in God even when things are dark.  

Other times though, it is important to quiet my heart, mind and body and that’s when my acoustic worship playlist comes in handy.  This one is full of classic and peaceful hymns that focus and calm my heart.  Sometimes I use this one while I spend time journaling about life or while soaking in a warm soothing bath. 

A Song for Labor

This habit has proven to be effective in other applications- its one of my favorite suggestions to give childbirth education clients.  I encourage them to also create different playlists for various scenarios.  Something to relax them and promote rest between contractions and something to lift them up and energize them when the time is right.  I also recommend using the playlists throughout the pregnancy for the designated purpose so that when the waves of labor hit their mind remembers what the music is for. Music, especially worship, is powerful enough to strengthen us in the toughest journeys. 

As I was preparing for my third birth, God used the song “To Not Worship You” by MercyMe to calm my nerves.  It played as I was driving to work, feeling tense and anxious.  The chorus literally tells you to take deep breaths and focus on the God who is powerful enough to control our universe.  These breathing reminders carried me through long days of pregnancy and even through my labor. 

“Breathe out, breathe in
Raise my hands and remember

You're the one, You're the one
Who makes mountains move
Stars will not shine
Unless You tell them to, tell them to
Conquered the grave
To make all things new
So, who am I, who am I
To not worship You?” 

The Broader Scope

The benefits don’t stop at the power of a mind centered on Christ.  The impact of mood lifting music can be far stretching: 

Motivation- when I don’t feel like doing housework or exercising, the right music can flip the switch and get me going.  It gets me out of my seat and started into the next task of the day. It makes washing dishes more enjoyable and provides a reminder to lift my cares in prayer. 

Mood reset- this one is for the whole family.  Grumpy moods sometimes follow my kids home from school. That’s when we serve a snack and get some choice music playing.  It’s like pushing a reset button for all of us!  

Dance parties- A fun playlist timed right produces an environment to get a little silly and laugh with the kids.  It offers opportunity for family bonding.  The right dance party may even ignite a spark with your spouse leading to flirty behavior and a recognition of love for each other.  

Movement- Elevating your heart rate through movement or dance can release endorphins leading to a clearer mind and healthier body.  I can hardly ever sit still when listening to music- especially music that means something to me.  The right playlist can get me moving and dancing, eliciting benefits similar to exercise.  One of my favorite online fitness trainers, Lindsay Bomgren of Nourish Move Love, often says “10 minutes is better than no minutes”. So, if my 10 minutes of exercise is a walk while praising God, or a dance party while making dinner, I have confidence that I am using my body in a way that glorifies God. 

God has created us with powerful minds.  He has equipped us with tools to focus our mind in order to re-balance our lives.  How thankful I am for the gift of hearing and the way music can actually be a full body experience.  By praising God through the day we give Him the power and other healthy habits more easily fall into place. 

In what ways has music impacted your daily life?  How has worship made a difference in your struggles or battles?  What songs would make your mood lifting playlist?

By Kimmy Petty

https://www.athrillofhopecm.com/