Mental Health / Well-Being:From Cognitive Science and Interdisciplinary Theological Perspectives
Mental health or well-being is a crucial aspect of overall health, defined by the WHO as "a state of complete physical, mental, and social well-being, not merely the absence of disease." When discussing mental health, we need to consider factors such as adversity, coping skills, resilience, self-awareness, family, community, society, the role of religion, therapy, and models of mental health. For instance, understanding oneself is essential for dealing with everyday life.
What is well-being?
What is a good life? Study the purpose of life. Live it fully. Live today. Thank God for today. Today I give thanks! Thanks for today. All times are connected to today. No tomorrow without today. No past exists separately apart from today. Today I love things and people I love. I live today with the hope of tomorrow. Pray without ceasing. Repeat your mantra. Act it out. Be satisfied with who you are and what you have, your family, your community, and what you enjoy today. Start off with meditating on the grace of God. Then rejoice. See the positive side of life even if negative things surround you. I do not mean we should ignore the dark side of life. We can face it with a positive attitude. We should not allow negative energy to overwhelm us, seeing shining hope amid despair, visualizing the moment that the stormy clouds will part soon, and recognizing the sun already shining above them. At a time of distress or turmoil, seek God and the Spirit. Listen to your body and attend to each breathing. Thank God for each inhale and exhale. Life is a gift. If there is night, there also comes day.
Mystery of life
Every morning is a miracle. There is no guarantee that I would wake up in the morning after conscious or unconscious journeys of my soul or mind during the night sleep. Back to my conscious mind, I must thank God for saving me and giving me another day. Slowly, I put myself in the bosom of God, feeling his love and soft touch on my soul. I am like a child again and dependent on the limitless love of God.
Be active
I am filled with an active mind, imbued with positive thinking, curiosity, and creativity. I also feel the energy, spirit, and inspiration from my inner soul and the external environment.
Focus on the present moment
I don't focus on yesterday or tomorrow. My time is today, and I live in the present. Even though I may be doing many things with a busy mind, I keep focusing on the present moment. I count the blessings I receive from God and feel the power of God every moment.
Accept your mind as it is and appreciate its creative power. Love your mind. Pause and ponder on the power of the mind. Thank God for who you are and what you have. You must use the power of God within your mind. Be curious about all things. Be calm and listen to the active mind.
Accept the status of your mind now. Say to yourself "I am normal." Love and nourish your mind like a parent (self-parenting the mind). Don't judge or condemn your mind. Attend to the inner voices of the mind.
In his book, Controlling Mental Chaos: Harnessing the Power of the Creative Mind (Rowman & Littleman, 2023), Pineda proposes that we must recover the "Original Mind" at birth, whose characteristics are in what he calls AAECC impulse (active, adaptable, energetic, curious, and creative). This impulse changes to that of what he calls AFRAID over the years when people are affected by various stressors, including genetic elements. AFRAID: "Avoidant, fearful, resistant, arrogant, inflexible, and distrustful." How to transform it? He suggests two paths: "Self-parenting the mind and present-moment centering through mindfulness."
Mental Health / Well-Being:
From Cognitive Science and Interdisciplinary Theological Perspectives
Mental health or well-being is a crucial aspect of overall health, defined by the WHO as "a state of complete physical, mental, and social well-being, not merely the absence of disease." When discussing mental health, we need to consider factors such as adversity, coping skills, resilience, self-awareness, family, community, society, the role of religion, therapy, and models of mental health. For instance, understanding oneself is essential for dealing with everyday life.
What is well-being?
What is a good life? Study the purpose of life. Live it fully. Live today. Thank God for today. Today I give thanks! Thanks for today. All times are connected to today. No tomorrow without today. No past exists separately apart from today. Today I love things and people I love. I live today with the hope of tomorrow. Pray without ceasing. Repeat your mantra. Act it out. Be satisfied with who you are and what you have, your family, your community, and what you enjoy today. Start off with meditating on the grace of God. Then rejoice. See the positive side of life even if negative things surround you. I do not mean we should ignore the dark side of life. We can face it with a positive attitude. We should not allow negative energy to overwhelm us, seeing shining hope amid despair, visualizing the moment that the stormy clouds will part soon, and recognizing the sun already shining above them. At a time of distress or turmoil, seek God and the Spirit. Listen to your body and attend to each breathing. Thank God for each inhale and exhale. Life is a gift. If there is night, there also comes day.
Mystery of life
Every morning is a miracle. There is no guarantee that I would wake up in the morning after conscious or unconscious journeys of my soul or mind during the night sleep. Back to my conscious mind, I must thank God for saving me and giving me another day. Slowly, I put myself in the bosom of God, feeling his love and soft touch on my soul. I am like a child again and dependent on the limitless love of God.
Be active
I am filled with an active mind, imbued with positive thinking, curiosity, and creativity. I also feel the energy, spirit, and inspiration from my inner soul and the external environment.
Focus on the present moment
I don't focus on yesterday or tomorrow. My time is today, and I live in the present. Even though I may be doing many things with a busy mind, I keep focusing on the present moment. I count the blessings I receive from God and feel the power of God every moment.
Accept your mind as it is and appreciate its creative power. Love your mind. Pause and ponder on the power of the mind. Thank God for who you are and what you have. You must use the power of God within your mind. Be curious about all things. Be calm and listen to the active mind.
Accept the status of your mind now. Say to yourself "I am normal." Love and nourish your mind like a parent (self-parenting the mind). Don't judge or condemn your mind. Attend to the inner voices of the mind.
Eternity and daily living
The great irony is that people want to live forever without knowing what it means to live forever. Eternal life begins now in the present moment. If they live forever without living in the present, their
eternal life will be simply hell. The truth is we can live eternal life now.
-I will be curious and creative in all things I process in my daily life. I will embrace both critical thinking and a nonconscious, intuitive mind.
-I will allow a curious and creative mind to enter my body and mind. I will respect my body rhythm and attend to things surrounding me. I will hear my inner voice.
-I will go slow. I will stroll and ponder everything deeply.
Meditation on Psalm 1: Choose the way of life
Mind Cultivation
Every day is a new day, which needs to start fresh. Personal readiness is always a key to any situation since anything may happen unexpectedly—sometimes in messy ways. I suggest three kinds of attitudes that might be helpful every day. One can practice these three adjective attitudes in diverse ways according to one's choice.
-CAPACIOUS (self-expanding): roomy mind, spacious, broad, capable of accepting many things, going slow, and not impatient. Like the sky or the earth. Anything is allowed in the sky. Anything is received by the Earth. (여유 있게)
-CALM (self-control): quiet, still, placid, unruffled, tranquil, serene, self-possessed. Like a pond or a lake, my mind needs to stay the same or relaxed. See waving trees or flowers. They are still there to take their place. (담담하게)
-CONFIDENT (self-determination): Be sure of yourself, bold, positive, intrepid, self-confident, trust God and self, and love others. All things in the world have their place. I am a gift of God. (덤덤하게) About Feelings
This saying in Exodus 3:14 describes me the best:
אֶהְיֶה אֲשֶׁר אֶהְיֶה
Translation: "I am that I am." "I am who I am." or "I will be what I will be."
This saying is more than God's name or character. It can be mine too. I am awesome because I am God's masterpiece. I must believe it. Nothing or no one can bring me down or describe me fully or adequately. No matter what happens, God's love remains strong and unchanged. So I am that I am.
It's important to check our feelings because we are emotional beings, and this affects our decisions. We must value them and take action from them. But it's equally important that we honor our willful thoughts in response to feelings. We should not be controlled by feelings alone, especially when we fall into obsessive thinking or pessimism. Our voluntary, conscious thoughts must govern our will and actions. I am not saying feelings are separate from thoughts or vice versa. They both interact with each other in ways that enhance our well-being. But ultimate decision-making is done by careful thought. While we value feelings, what is more important is our critical conscious thoughts and actions, which drive us to feel confident. So, I am more than what I feel. I am what I think and will (decide). I am what I do. I am that I am. Believe in me. "I can do all things through him who strengthens me" (Phil 4:13). Expel automatic thoughts, which must be named. Once you do it, it is done. You must believe it. Keep believing and focus on your present work. Boost yourself with the energy from God or the Holy Spirit.
About Self and Others
Don't lower others; see them as they are.
Don't try to make yourself bigger; just be who you are.
Don't care much what others think about you.
Declare "I am that I am."
אֶהְיֶה אֲשֶׁר אֶהְיֶה
Translation: "I am that I am." "I am who I am." or "I will be what I will be."
This saying is more than God's name or character. It can be mine too. I am awesome because I am God's masterpiece. I must believe it. Nothing or no one can bring me down or describe me fully or adequately. No matter what happens, God's love remains strong and unchanged. So I am that I am.
True Humility
True humility does not mean that you lower yourself. Rather, it means staying who you are without trying to show yourself bigger or showy. Likewise, you should not belittle others but see them as they are.About Change
Change is inherent in being human. The key is how to understand and embrace it. A creative life comes through a vortex of change.Normal vs. Abnormal
There are things like normal and there are things like abnormal. How do we know what is normal or abnormal? Sometimes, as time passes, we realize the previously abnormal looks normal, and vice versa. There are blurring lines between them. When it comes to nature, all things are natural and look normal. Likewise, it should be cautious to apply the concept of normal vs. abnormal to humans. Can we say "I am normal" anytime and under any circumstances? If so, what is the basis for it?
*자기결정의 중요성
*불안이 일어나도 아무 일이 일어나지 않는다. 그냥 하던 일 계속 해라. 현재에 집중하라. 나는 나다. 나는 할 수 있다. 꿈은 이루어질 수 있다.
There are things like normal and there are things like abnormal. How do we know what is normal or abnormal? Sometimes, as time passes, we realize the previously abnormal looks normal, and vice versa. There are blurring lines between them. When it comes to nature, all things are natural and look normal. Likewise, it should be cautious to apply the concept of normal vs. abnormal to humans. Can we say "I am normal" anytime and under any circumstances? If so, what is the basis for it?
How to overcome intrusive thoughts:
- Know CBT (cognitive behavioral therapy), learn things about it, and practice them. You can find resources online.
- If anxiety persists, declare "I am normal." Anxiety occurring is not itself abnormal. No way to deter it by force. Your efforts to expel it will cause you to plunge into an even deeper swamp or vortex. At such a time, recognize and face it, solemnly and confidently declare that "I am normal," believing God's love will be sufficient to sustain you. God's love is enough to surround you. When you declare your normality, you will regain peace of mind. Keep saying this mantra and believe in God's love. Thank God for such a love.
- Then, immediately or simultaneously, you have another mantra. Say: "I am that I am." Declare your agency of self-identity. Anxiety cannot decide on you. The one who rules me is not the "I" swayed or chained by fear or anxiety but the "I" who believes in God. This self saves you. Again, when you believe in God and also believe in you, you can keep yourself.
- Take walks in the park. Meditate. Declare mantras. Whatever you believe or say, do it.
- Say: "This thing also shall pass."
- Declare you are not what you feel. Anxiety won't win you.
- Most importantly, focus on your work by declaring "I am that I am" or "I am normal" whenever anxiety occurs.
- Declare: "I can do all things through him who strengthens me" (Phil 4:13).
*The importance of self-decision and confidence:
You must honor your final careful decision whatever it is. Even if you did not make a perfect decision, your God will understand and forgive you. God will not waver over his love for you. If you still feel anxious, say to yourself: "I am normal; this will also pass."
*Even if groundless anxiety occurs to you from time to time, know that it won't defeat you. It is powerless if you ignore it by reminding yourself that nothing will happen with the thought of fear or anxiety.
When severe anxiety engulfs you, wait, write, and walk.
In other words, stop ruminating, write on blank paper things you worry about, their causes, what you can control versus what you cannot, etc. Then, go for a walk with open minds. Repeat this process until you have a calm mind.
My Ultimate Mantra
Mental Health and Spirituality Exercise
Make your own rituals. Make your way of focusing on the mind, body, soul, and spirit.
Below is an example of one of my things. Here the focus is Move, shake, and dance.
한국어 코너
자신의 마음의 상태를 받아들이라. 이해하고 용서하라. "나는 정상이다" 라고 자기에게 말하라. 자기의 마음을 사랑하고 양육하라. 쉽게 판단하거나 정죄하지 말고 조용히 깊히 그 마음의 이야기를 들으라. 그리고 평정심을 회복하고 밝고 호기심있는 긍정의 마음으로 전환하라. 바울의 권고에 따라 "항상 기뻐하라. 쉬지 말고 기도하라. 범사에 감사하라." (1 Thess 5:16-18)
그리고 확신의 회로를 돌려라. 나는 할 수 있다, 사회와 공동체를 위하여 뭔가 할 수 있다 라고 끊임없이 외쳐라. 확신은 배울 수가 있고 행해야 한다. 성취감의 경험과 감각이 쌓이면 더 자신감이 생기고 더 성취할 수가 있다. 확신과 성공의 배가법칙이랄까.
내가 느끼는 것이 다가 아니다. 느낌과 직관을 참고하고 존중하되 그것에 너무 의존하지 마라. 사려 깊고 좋은 의지로 행하는 것이 중요하다. 나의 생각과 행동이 나를 결정한다.
*주의사항
1) 확신은 자기 자랑이나 거만한 태도가 아니다. 겸손한 확신이다. 하나님의 사랑을 감사하고 자신의 부족함을 알고 인정하고 자기를 사랑하고 자기의 능력을 믿는 사람이다.
2) 잘 나고 싶은 사람에게 말한다. 자기라는 무거운 짐을 내려 놓아라. 내가 중요하다는 무거운 고통의 짐을 내려 놓아라. 나를 올리면 올릴수록 나는 더욱 스트레스를 받게된다. 예수께서도 말씀하셨다: "수고하고 무거운 짐을 진 자들이여, 다 내게로 오라. 내가 너희를 편히 쉬게 할 것이다." (Matt 11:28). 어떻게? "나의 멍에를 메고 내게 배우라." 여기서 "나의 멍에"는 겸손과 마음의 비움이다. 자아가 너무 강하면 부러진다. 자기 확신은 결코 교만과 동의어가 아니다.
3) 자존감 (self-esteem)이 지나치게 높은 사람은 필요이상의 자존감을 세우지 말고 자기의 부족함을 깨달아야 한다. 하나님의 위대하심에 비추어 겸손해지고 내가 중요하다면 다른 사람도 중요하다는 마음을 늘 새겨야 한다. 반대로 자존감이 낮은 사람은 자기를 사랑하는 법을 배워야 한다. 어떻게? 하나님의 사랑을 확인하고 나의 모습을 사랑하고 나의 능력을 믿어야 한다.
침투적 생각들이 나를 괴롭힐 때 (intrusive thoughts):
-CBT (Cognitive Behavioral Therapy)에 의한 분석과 처방이 필요하며 (스스로 배우고 실천 가능함: 온라인상에 자료 많음)
-그래도 불안감이 엄습하여 괴로울 때 "나는 정상이다" ("I am normal") 라고 선포하라. 불안이 일어나는 것이 비정상인 것은 아니다. 또 일어나는 것을 강제로 막을 길이 없다. 강제로 막거나 추방하려면 더 수렁에 빠진다. 그럴 때는 불안을 인정하고 그럼에도 나는 정상이라고 말하라. 왜냐하면 하나님의 사랑이 나를 충분히 감싸고 남기에 나는 정상이다라고 말한다. 불안함에도 나는 정상이라라고 말할 때, 마음은 큰 부담에서 해방된다. 하나님의 사랑을 믿고 감사하고 나는 정상이다라고 말하라.
-그리고 동시에 "나는 나이다" (I am that I am") 라고 선포하라. 자기주체성을 선포하는 것이다. 불안이 일어나지만 그것이 나를 주장할 수 없다. 나는 걱정과 불안에 지지 않는다. 불안에 좌우되는 "나"가 아닌 하나님의 사랑을 믿고 긍정을 믿는 "내"가 나를 주장하는 것이다. 이런 자아가 정말 중요하다. 건전한 자아상이다. 하나님을 믿고 나를 믿는 자아만이 자기를 지킬 수 있다. "Believe in God and believe in me."
-그리고 자주 공원을 걸으며 명상을 하라. 긍정을 외치고 실천하라.
-이 또한 지나가리라 말하라. 나의 불안이 나를 이길 수 없다고 선포하라.
-중요한 것은 불안이 일어날 때마다 "난 정상이다"라고 말하며 자기 일에 집중하도록 노력하라.
-선포하라: "내게 능력주시는 자안에서 모든 것을 할 수 있다" (빌 4:13).
나의 신중한 최종결정을 믿고 나아가라. 확신. 비록 그것이 최상이 아니라할지라도 나의 하나님은 그것을 이해하고 용서할 것이다. 하나님의 사랑은 흔들림없다. 그래도 불안이 엄습하면 이렇게 말하라: '나는 정상이다. 이 불안 또한 지나가리라."
Institute of the Bible and Mental Well-Being
자연의 행복
-김영석
비 오면 비 맞고
눈 오면 눈 맞고
바람 불면 바람 맞고
밤이면 별빛을 맞고
낮이면 햇빛을 맞고
아, 나는 얼마나 행복한가.
소리없이 내리는 이 모든 축복을 감사한다.
떨어지는 빗방울이 왜이리 고마운가.
나의 허전한 마음을 적신다.
하얗게 부서지며 세차게 흐르는
저 계곡물이 얼마나 아름다운가.
나의 지친 마음을 씻어내린다.
해가 지고 달이 뜨고
별이 뜨고 별이 지고
밀물이 썰물이 왔다 갔다.
나의 미동도 아름답다.
나의 작은 동요도 정상이다.
나의 느린 걸음도 행복하다.
나의 멋적은 웃음도 나의 일부이다.
