1 00:00:02,720 --> 00:00:03,520 Speaker 1: Life audio. 2 00:00:05,040 --> 00:00:08,680 Speaker 2: In a world that pulls our attention towards stress, exhaustion, 3 00:00:09,000 --> 00:00:13,080 Speaker 2: and discouragement, many of us wonder how to cultivate joy 4 00:00:13,160 --> 00:00:17,520 Speaker 2: on the days when life feels overwhelmingly heavy. What if 5 00:00:17,600 --> 00:00:20,440 Speaker 2: joy is not something we wait for, but something we 6 00:00:20,520 --> 00:00:23,720 Speaker 2: intentionally build into our minds and our spirits even during 7 00:00:23,760 --> 00:00:28,520 Speaker 2: the difficult seasons. This conversation explores how we can experience 8 00:00:28,720 --> 00:00:33,320 Speaker 2: joy as a steady anchor rather than an unpredictable emotion, 9 00:00:33,800 --> 00:00:37,239 Speaker 2: using both biblical truth and the latest neuroscience research to 10 00:00:37,280 --> 00:00:40,120 Speaker 2: guide us. Welcome to your Hope field perspective, where it's 11 00:00:40,159 --> 00:00:43,559 Speaker 2: always our goal to restore hope, renew minds, and empower 12 00:00:43,680 --> 00:00:46,680 Speaker 2: listeners to live in your God given identity. I'm your host, 13 00:00:46,680 --> 00:00:51,519 Speaker 2: doctor Michelle bankson Board, certified clinical neuropsychologist, author, speaker, and 14 00:00:51,640 --> 00:00:56,360 Speaker 2: companion on this journey to emotional and spiritual wellness. Thank 15 00:00:56,400 --> 00:00:59,040 Speaker 2: you for choosing to spend a few minutes of your week. 16 00:00:58,880 --> 00:00:59,840 Speaker 1: With us today. 17 00:01:00,120 --> 00:01:03,000 Speaker 2: We are going to talk about how to cultivate joy 18 00:01:03,360 --> 00:01:06,839 Speaker 2: even on difficult days. We'll dive into that right after 19 00:01:06,880 --> 00:01:14,039 Speaker 2: this brief word from our sponsor. Some days feel like 20 00:01:14,120 --> 00:01:17,040 Speaker 2: a battle from the moment our feet hit the floor. 21 00:01:17,280 --> 00:01:22,320 Speaker 2: Yet the Bible describes joy not as the absence of hardship, 22 00:01:22,520 --> 00:01:26,800 Speaker 2: but as a powerful spiritual resource the strengthens us from 23 00:01:26,840 --> 00:01:29,720 Speaker 2: the inside out. Today, I want to explore how to 24 00:01:29,800 --> 00:01:33,560 Speaker 2: cultivate joy even when life feels heavy, and we will 25 00:01:33,640 --> 00:01:36,600 Speaker 2: draw from both scripture and the science of the brain 26 00:01:36,720 --> 00:01:40,960 Speaker 2: to uncover practical tools that help you experience God given 27 00:01:41,040 --> 00:01:44,480 Speaker 2: joy that endures. Today, I'm joined by my friend and 28 00:01:44,520 --> 00:01:47,720 Speaker 2: co host, Jessica v Rokel. We are talking about cultivating 29 00:01:47,800 --> 00:01:50,920 Speaker 2: joy on difficult days, not the easy days, not the 30 00:01:51,000 --> 00:01:54,080 Speaker 2: days when everything goes right. We are talking about the 31 00:01:54,320 --> 00:01:59,000 Speaker 2: days when joy feels far away and our circumstances feel 32 00:01:59,040 --> 00:02:02,400 Speaker 2: like they are sing in on every side. Glad to 33 00:02:02,400 --> 00:02:04,400 Speaker 2: have you back for this conversation, jess. 34 00:02:04,440 --> 00:02:07,520 Speaker 3: I am so glad to be here, and I think 35 00:02:07,560 --> 00:02:10,520 Speaker 3: this is going to be a great topic to discuss. 36 00:02:10,720 --> 00:02:14,120 Speaker 3: Scripture tells us in James Chapter one, verses two through four. 37 00:02:14,480 --> 00:02:18,080 Speaker 3: Consider it pure joy, my brothers and sisters, whenever you 38 00:02:18,160 --> 00:02:21,240 Speaker 3: face trials of many kinds, because you know that the 39 00:02:21,280 --> 00:02:26,079 Speaker 3: testing of your faith produces perseverance. Let perseverance finish its 40 00:02:26,120 --> 00:02:29,160 Speaker 3: work so that you may be mature and complete, not 41 00:02:29,320 --> 00:02:32,639 Speaker 3: lacking anything. Michelle, I love that we're talking about this 42 00:02:32,760 --> 00:02:36,959 Speaker 3: because so many listeners carry heavy burdens. Some carry ongoing 43 00:02:37,040 --> 00:02:43,359 Speaker 3: health battles, some shoulder caregiving responsibilities. Some face financial tension 44 00:02:43,600 --> 00:02:47,720 Speaker 3: or relational heartbreak when life gets hard. The idea of 45 00:02:47,880 --> 00:02:52,440 Speaker 3: joy can feel unrealistic or even impossible. But God never 46 00:02:52,480 --> 00:02:56,200 Speaker 3: intended joy to be reserved only for ideal circumstances. 47 00:02:56,520 --> 00:02:56,760 Speaker 1: Oh. 48 00:02:56,840 --> 00:03:01,800 Speaker 2: Absolutely, But I think in our humanness, yes, joy is 49 00:03:01,840 --> 00:03:05,639 Speaker 2: one of those concepts that can be difficult to grasp. 50 00:03:05,840 --> 00:03:09,200 Speaker 2: Out of that scripture, we're called to count it all joy, 51 00:03:09,560 --> 00:03:12,840 Speaker 2: and yet what about when our situations aren't joyful? 52 00:03:13,040 --> 00:03:13,359 Speaker 3: Yeah? 53 00:03:13,440 --> 00:03:15,600 Speaker 2: So, I think one of the first things we need 54 00:03:15,639 --> 00:03:18,919 Speaker 2: to understand is that joy and happiness are not the same. 55 00:03:19,280 --> 00:03:23,839 Speaker 2: We equate joy with the feeling of happiness, but happiness 56 00:03:23,880 --> 00:03:28,480 Speaker 2: really depends on what happens around us, whereas joy depends 57 00:03:28,600 --> 00:03:34,720 Speaker 2: on the unchanging character of God within us. Yes, I 58 00:03:35,160 --> 00:03:38,920 Speaker 2: recall that joy is a fruit of the spirit, and 59 00:03:38,960 --> 00:03:42,880 Speaker 2: that means there is something God grows in us as 60 00:03:42,920 --> 00:03:46,240 Speaker 2: we draw close to him. The interesting thing is that 61 00:03:46,400 --> 00:03:52,680 Speaker 2: science actually supports this truth. Research on emotional resilience shows 62 00:03:52,720 --> 00:03:56,680 Speaker 2: that people who anchor their identity and worth in stable 63 00:03:56,800 --> 00:04:01,920 Speaker 2: truths rather than in shifting circumstances. This has actually experience 64 00:04:02,120 --> 00:04:04,040 Speaker 2: greater long term well being. 65 00:04:04,440 --> 00:04:08,400 Speaker 3: Yes, and there is a fascinating study from the University 66 00:04:08,440 --> 00:04:14,440 Speaker 3: of California that found that when individuals intentionally practice gratitude, 67 00:04:14,720 --> 00:04:20,000 Speaker 3: the brain begins strengthening the pathways in the prefrontal cortex. 68 00:04:20,400 --> 00:04:23,800 Speaker 3: That's the region of the brain that's responsible for emotional 69 00:04:23,839 --> 00:04:28,719 Speaker 3: regulation and perspective. In other words, when we intentionally focus 70 00:04:28,800 --> 00:04:32,200 Speaker 3: on what is true and life giving, the brain becomes 71 00:04:32,279 --> 00:04:37,599 Speaker 3: better at recognizing hope even in hard situations. This is 72 00:04:37,720 --> 00:04:41,920 Speaker 3: science affirming what scripture has declared for thousands of years, 73 00:04:42,080 --> 00:04:43,159 Speaker 3: and it's exciting. 74 00:04:43,520 --> 00:04:47,559 Speaker 2: Oh now you are talking my language, and I love 75 00:04:47,600 --> 00:04:51,840 Speaker 2: it when science starts to confirm. 76 00:04:51,640 --> 00:04:54,240 Speaker 1: What God had already told us. 77 00:04:54,440 --> 00:04:58,160 Speaker 2: That reminds me of Isaiah twenty six to three, which 78 00:04:58,160 --> 00:05:03,039 Speaker 2: says God will keep in perfect peace those whose minds 79 00:05:03,120 --> 00:05:08,320 Speaker 2: are stayed in Him because they trust him. Neuroscience actually 80 00:05:08,400 --> 00:05:13,920 Speaker 2: demonstrates that where we consistently direct our attention rewires the brain. 81 00:05:14,120 --> 00:05:16,359 Speaker 2: My audience has heard me say many times, what we 82 00:05:16,440 --> 00:05:19,799 Speaker 2: focus on grows. That's what I'm talking about here. Scripture 83 00:05:19,880 --> 00:05:24,280 Speaker 2: actually calls it fixing our mind on him. Whereas science 84 00:05:24,360 --> 00:05:29,880 Speaker 2: calls it neuroplasticity, but basically both point to the same truth. 85 00:05:30,000 --> 00:05:34,440 Speaker 2: We can train our minds to recognize God's presence and 86 00:05:34,560 --> 00:05:39,040 Speaker 2: goodness even on difficult days. So let's talk about why 87 00:05:39,240 --> 00:05:42,520 Speaker 2: does joy feel so hard on difficult days? 88 00:05:42,800 --> 00:05:45,520 Speaker 3: Well, I really think at this point that it's really 89 00:05:45,600 --> 00:05:48,960 Speaker 3: important to acknowledge what you've taught me over time, and 90 00:05:49,000 --> 00:05:54,400 Speaker 3: that is this that difficult days activate the brain's threat system. Yeah, 91 00:05:54,440 --> 00:05:58,240 Speaker 3: when we face stress or uncertainty, the amygdala lights up 92 00:05:58,320 --> 00:06:01,400 Speaker 3: like an alarm and it says a message that says 93 00:06:01,480 --> 00:06:07,120 Speaker 3: something is wrong. Pay attention. And that's why even small 94 00:06:07,200 --> 00:06:11,719 Speaker 3: frustrations can feel heavy when the brain is already overloaded. 95 00:06:12,400 --> 00:06:17,160 Speaker 2: And really, Jess, most people don't even realize that chronic 96 00:06:17,320 --> 00:06:24,520 Speaker 2: stress suppresses the part of the brain responsible for joy connection, creativity, 97 00:06:24,720 --> 00:06:29,240 Speaker 2: and problem solving. And when that stress response stays on, 98 00:06:30,160 --> 00:06:34,760 Speaker 2: the brain gives more attention to what feels dangerous or negative. 99 00:06:35,680 --> 00:06:38,960 Speaker 2: But the beautiful part is that God did not create 100 00:06:39,279 --> 00:06:42,520 Speaker 2: the stress response to be a lifestyle. He created it 101 00:06:42,640 --> 00:06:46,800 Speaker 2: as a protective mechanism and scripture, as you know, as 102 00:06:46,839 --> 00:06:51,000 Speaker 2: we've talked about many times on this podcast, scripture repeatedly 103 00:06:51,160 --> 00:06:56,240 Speaker 2: invites us to rest, to trust, to cast our cares 104 00:06:56,240 --> 00:06:59,960 Speaker 2: on him because he knows we weren't designed to care 105 00:07:00,279 --> 00:07:01,080 Speaker 2: everything alone. 106 00:07:01,480 --> 00:07:04,640 Speaker 3: And I find so much comfort in that. The Psalms 107 00:07:04,640 --> 00:07:07,000 Speaker 3: are probably one of my favorite books. I spend time 108 00:07:07,120 --> 00:07:09,640 Speaker 3: in the Psalms four to five times a week, and 109 00:07:09,760 --> 00:07:13,520 Speaker 3: Psalm chapter ninety four, verses eighteen and nineteen says this. 110 00:07:13,960 --> 00:07:17,440 Speaker 3: When I said my foot is slipping, your unfailing love, 111 00:07:17,560 --> 00:07:21,920 Speaker 3: Lord supported me when anxiety was great within me, Your 112 00:07:22,120 --> 00:07:27,120 Speaker 3: consolation brought me joy. God knows exactly how to meet 113 00:07:27,200 --> 00:07:32,480 Speaker 3: us in our anxious places and bring comfort that revives joy. Friends, 114 00:07:32,480 --> 00:07:34,679 Speaker 3: we're going to take a brief break for our word 115 00:07:34,720 --> 00:07:38,239 Speaker 3: from our sponsor. When we return, we'll turn our attention 116 00:07:38,320 --> 00:07:46,080 Speaker 3: to what scripture says about cultivating joy. 117 00:07:47,000 --> 00:07:50,160 Speaker 2: I want to turn our attention to what scripture says 118 00:07:50,160 --> 00:07:53,720 Speaker 2: about cultivating joy. One of my favorite passages about joy 119 00:07:54,120 --> 00:07:57,880 Speaker 2: is Zephaniah three seventeen, and it says, the Lord, your 120 00:07:57,960 --> 00:07:59,120 Speaker 2: God is with you. 121 00:07:59,320 --> 00:08:00,880 Speaker 1: He is my to save. 122 00:08:01,120 --> 00:08:06,480 Speaker 2: He takes great delight in you, and he rejoices over 123 00:08:06,600 --> 00:08:10,920 Speaker 2: you with singing. Oh, just think about that for a moment. 124 00:08:11,520 --> 00:08:15,280 Speaker 2: Nobody else has ever sung over me, and others have 125 00:08:15,560 --> 00:08:18,440 Speaker 2: enjoyed my presence, but I wouldn't go so far as 126 00:08:18,600 --> 00:08:22,840 Speaker 2: to say they take great delight. But the God who 127 00:08:23,000 --> 00:08:29,520 Speaker 2: created us rejoices over us. If that doesn't breathe joy 128 00:08:29,600 --> 00:08:32,720 Speaker 2: into the darkest places, I'm not sure what will. 129 00:08:32,880 --> 00:08:35,120 Speaker 3: I really love that you brought up that verse, because 130 00:08:35,160 --> 00:08:38,720 Speaker 3: I've used that passage to comfort me, and I have 131 00:08:38,840 --> 00:08:43,240 Speaker 3: felt like I'm failing when I'm not wanted, when i 132 00:08:43,280 --> 00:08:47,480 Speaker 3: feel like I'm drowning in anxiety about fear of rejection 133 00:08:47,720 --> 00:08:53,199 Speaker 3: and abandonment and insecurity, and the fact that God delights 134 00:08:53,200 --> 00:08:58,520 Speaker 3: in us and rejoices over us brings such comfort to 135 00:08:58,640 --> 00:09:03,400 Speaker 3: me Personally. One is Romans fifteen thirteen, which says, may 136 00:09:03,400 --> 00:09:06,280 Speaker 3: the God of Hope fill you with all joy and 137 00:09:06,360 --> 00:09:10,040 Speaker 3: peace as you trust in him. This verse reveals something 138 00:09:10,120 --> 00:09:17,000 Speaker 3: really powerful. Joy increases as trust increases. Joy is not 139 00:09:17,120 --> 00:09:20,960 Speaker 3: built on our feelings. Joy is not built on evidence. 140 00:09:21,559 --> 00:09:25,560 Speaker 3: Joy is built on our confidence that God is in 141 00:09:25,679 --> 00:09:31,120 Speaker 3: control even when our life is chaotic and out of control. 142 00:09:31,920 --> 00:09:34,200 Speaker 2: I think it's important to highlight that both the verse 143 00:09:34,280 --> 00:09:37,040 Speaker 2: that you just shared and the verse that I shared 144 00:09:37,840 --> 00:09:42,040 Speaker 2: really draws a connection between how much we trust God 145 00:09:42,320 --> 00:09:48,160 Speaker 2: in our experience of joy. Yes, and then there's Habacic three, 146 00:09:48,240 --> 00:09:51,280 Speaker 2: verse seventeen through nineteen, which is such a raw and 147 00:09:51,480 --> 00:09:52,679 Speaker 2: honest passage. 148 00:09:52,760 --> 00:09:54,280 Speaker 1: It basically says. 149 00:09:54,200 --> 00:09:58,320 Speaker 2: If everything falls apart, even if there's no fruit crops, 150 00:09:58,880 --> 00:10:02,280 Speaker 2: no herds will still rejoice. 151 00:10:01,679 --> 00:10:02,560 Speaker 1: In the Lord. 152 00:10:03,080 --> 00:10:08,160 Speaker 2: That's not denial, it's defiant faith, a faith that says 153 00:10:08,400 --> 00:10:13,560 Speaker 2: circumstances do not get to determine the presence of joy. 154 00:10:13,760 --> 00:10:14,360 Speaker 1: God does. 155 00:10:14,720 --> 00:10:20,479 Speaker 2: But in that passage, the writer made a connection between 156 00:10:20,800 --> 00:10:26,960 Speaker 2: intentionally choosing to rejoice the Lord even when he might 157 00:10:27,000 --> 00:10:28,200 Speaker 2: not have felt like it. 158 00:10:28,280 --> 00:10:29,160 Speaker 1: And I think. 159 00:10:29,040 --> 00:10:31,800 Speaker 2: That's important for us to remember, because I don't know 160 00:10:31,800 --> 00:10:34,920 Speaker 2: about you just but for me, sometimes when my circumstances 161 00:10:34,960 --> 00:10:39,920 Speaker 2: are really difficult, I don't feel like I want to rejoice. 162 00:10:40,000 --> 00:10:44,360 Speaker 2: I don't feel like praising God for my situation. It 163 00:10:44,440 --> 00:10:47,119 Speaker 2: is not calling me to praise God for my situation. 164 00:10:47,440 --> 00:10:51,520 Speaker 2: That's calling me to rejoice in the Lord, not the situation. 165 00:10:51,920 --> 00:10:57,120 Speaker 3: Such an important distinction. We rejoice in our God, yeah, 166 00:10:57,480 --> 00:10:59,839 Speaker 3: not in what's happening around us. 167 00:11:00,160 --> 00:11:02,760 Speaker 1: Yeah, that's I think that's really key. 168 00:11:03,280 --> 00:11:07,760 Speaker 2: We trust God, and joy is a byproduct, and. 169 00:11:07,600 --> 00:11:13,199 Speaker 1: We choose to rejoice in God, not our circumstances. Yeah, 170 00:11:13,240 --> 00:11:15,160 Speaker 1: And joy is a byproduct. 171 00:11:15,320 --> 00:11:18,840 Speaker 2: Both of those, though, require that we do something, and 172 00:11:18,880 --> 00:11:21,480 Speaker 2: I think that's a hard part because we tend to 173 00:11:21,559 --> 00:11:26,560 Speaker 2: equate joy with happiness, and happiness is a result of 174 00:11:26,600 --> 00:11:33,240 Speaker 2: our circumstances, like we mentioned, but joy is our outcome 175 00:11:33,800 --> 00:11:40,000 Speaker 2: of our intentional choices despite the circumstances. Yes, the fun 176 00:11:40,040 --> 00:11:44,640 Speaker 2: thing for me is that there are neuroscience insights that 177 00:11:45,120 --> 00:11:50,959 Speaker 2: support scripture. God breathed every word of the Bible for us, 178 00:11:51,240 --> 00:11:54,520 Speaker 2: and it's just only recently that neuroscience is starting to 179 00:11:54,600 --> 00:11:57,959 Speaker 2: catch up. But what encourages me is that brain science 180 00:11:58,080 --> 00:12:03,040 Speaker 2: actually supports God's defy design for joy. Studies have shown 181 00:12:03,080 --> 00:12:08,760 Speaker 2: that experiencing joy activates the brain's reward pathways, and it 182 00:12:09,000 --> 00:12:14,640 Speaker 2: increases the release of neurotransmitters like dopamine and serotonin, the 183 00:12:14,679 --> 00:12:19,760 Speaker 2: feel good chemicals. These chemicals help lift mood, improve focus, 184 00:12:20,040 --> 00:12:21,960 Speaker 2: and strengthen resilience. 185 00:12:22,520 --> 00:12:23,800 Speaker 1: That is so good to know. 186 00:12:24,240 --> 00:12:29,360 Speaker 3: Honestly, it's I love that science is backing is proving 187 00:12:29,360 --> 00:12:30,439 Speaker 3: that scripture is true. 188 00:12:30,640 --> 00:12:32,600 Speaker 1: Right, Yeah, it's so great. 189 00:12:32,720 --> 00:12:37,880 Speaker 3: And even small intentional practices can stimulate these pathways, things 190 00:12:37,960 --> 00:12:43,600 Speaker 3: like recalling God's faithfulness, practicing gratitude, engaging in worship, stepping 191 00:12:43,600 --> 00:12:48,240 Speaker 3: outside for fresh air or connecting with trusted people. These 192 00:12:48,320 --> 00:12:52,800 Speaker 3: simple actions send signals to the brain that counteract the 193 00:12:52,960 --> 00:12:56,440 Speaker 3: stress response and then opens the door to joy. 194 00:12:57,320 --> 00:13:00,920 Speaker 2: In fact, there's a study from Duke University that found 195 00:13:00,920 --> 00:13:05,800 Speaker 2: that worship is not just listening to music, but actively 196 00:13:06,080 --> 00:13:10,600 Speaker 2: engaging with God in worship reduces activities in the brain 197 00:13:11,160 --> 00:13:17,280 Speaker 2: that are associated with worry. It's almost as if the 198 00:13:17,360 --> 00:13:20,920 Speaker 2: brain breathes easier when we spend time in the presence 199 00:13:20,920 --> 00:13:21,319 Speaker 2: of God. 200 00:13:22,559 --> 00:13:26,760 Speaker 3: All Right, you've just inspired me to play worship music 201 00:13:26,800 --> 00:13:31,000 Speaker 3: as I drive to the office later today, because I 202 00:13:31,200 --> 00:13:34,440 Speaker 3: love that so much. As a worship leader, I'm always 203 00:13:34,559 --> 00:13:37,720 Speaker 3: encouraging the people in my church to engage with God 204 00:13:37,760 --> 00:13:40,880 Speaker 3: in music Monday through Saturday, not just on Sunday. And 205 00:13:40,920 --> 00:13:44,559 Speaker 3: the fact that brain science is reinforcing why Scripture calls 206 00:13:44,640 --> 00:13:47,320 Speaker 3: us to rejoice in the Lord, that joy was always 207 00:13:47,400 --> 00:13:50,560 Speaker 3: meant to be anchored in a relationship with Him. 208 00:13:51,080 --> 00:13:53,719 Speaker 2: There have been times when I've been in the hospital 209 00:13:54,080 --> 00:13:58,240 Speaker 2: and I have played praise and worship music in my 210 00:13:58,400 --> 00:14:04,160 Speaker 2: room twenty four to seven, and without fail, staff have 211 00:14:04,320 --> 00:14:07,360 Speaker 2: come into my room and then wanted to come back 212 00:14:07,600 --> 00:14:10,640 Speaker 2: into my room and have said things like I don't 213 00:14:10,640 --> 00:14:11,240 Speaker 2: know what it is. 214 00:14:11,320 --> 00:14:12,959 Speaker 1: It just feels so peaceful in here. 215 00:14:13,280 --> 00:14:15,840 Speaker 2: I knew what it was because I know the power 216 00:14:16,080 --> 00:14:19,560 Speaker 2: of praise and worship and what it does to our brain. Friends, 217 00:14:19,680 --> 00:14:24,680 Speaker 2: we will continue our conversation, turning to practical ways to 218 00:14:24,720 --> 00:14:27,920 Speaker 2: cultivate joy even on difficult days, right after this brief 219 00:14:27,920 --> 00:14:34,440 Speaker 2: word from our sponsor. Okay, so, Jess, we've talked about 220 00:14:34,520 --> 00:14:39,800 Speaker 2: what joy is. We've talked about scriptures that reinforce the 221 00:14:39,840 --> 00:14:46,280 Speaker 2: importance of trusting God, of resting, of choosing to rejoice 222 00:14:46,280 --> 00:14:48,720 Speaker 2: in Him, and we've even talked about what happens in 223 00:14:48,760 --> 00:14:52,000 Speaker 2: the brain. So let's get real practical and talk about 224 00:14:52,080 --> 00:14:56,000 Speaker 2: ways to cultivate joy on difficult days. What are some 225 00:14:56,120 --> 00:15:01,120 Speaker 2: simple things that you think listeners can do to cultivate 226 00:15:01,200 --> 00:15:02,720 Speaker 2: joy even on the hard days. 227 00:15:03,160 --> 00:15:08,160 Speaker 3: I think the first is scripture, meditation, taking slow, deep breaths, 228 00:15:08,680 --> 00:15:12,360 Speaker 3: spending five minutes of reading a verse and then letting 229 00:15:12,400 --> 00:15:16,720 Speaker 3: it settle, letting it absorb into your consciousness and your brain. 230 00:15:17,160 --> 00:15:23,000 Speaker 3: Research shows that slow rhythmic breathing activates the parasympathetic nervous system, 231 00:15:23,200 --> 00:15:26,520 Speaker 3: which calms the brain. It makes the mind more receptive 232 00:15:26,600 --> 00:15:29,880 Speaker 3: to truth. So imagine starting your quiet time with slow, 233 00:15:29,880 --> 00:15:33,280 Speaker 3: deep breaths and just settling with one verse before you 234 00:15:33,400 --> 00:15:35,440 Speaker 3: begin the rest of your quiet time. 235 00:15:35,640 --> 00:15:38,600 Speaker 2: And I find that frequently when I do that, that 236 00:15:38,720 --> 00:15:41,280 Speaker 2: verse keeps coming up in my mind throughout the day. 237 00:15:41,600 --> 00:15:44,040 Speaker 2: So we can continue to meditate on it. We can 238 00:15:44,080 --> 00:15:46,560 Speaker 2: continue to get it from our head to our heart 239 00:15:46,760 --> 00:15:50,200 Speaker 2: if you will so good. Another practical tool is to 240 00:15:50,480 --> 00:15:55,600 Speaker 2: practice attention training. This basically means choosing to look for 241 00:15:55,720 --> 00:16:00,000 Speaker 2: evidence of God's presence in your day, noticing his privision 242 00:16:00,440 --> 00:16:01,480 Speaker 2: in small ways. 243 00:16:01,680 --> 00:16:01,800 Speaker 3: You know. 244 00:16:01,840 --> 00:16:04,000 Speaker 2: It can be things like I notice a rock on 245 00:16:04,040 --> 00:16:06,560 Speaker 2: my walk that kind of looks like the shape of 246 00:16:06,600 --> 00:16:10,960 Speaker 2: a heart. Or it can be noticing how the leaves 247 00:16:11,080 --> 00:16:14,560 Speaker 2: on the trees are budding out and they will soon 248 00:16:14,640 --> 00:16:17,720 Speaker 2: go from having little buds and flowers to being fully 249 00:16:17,800 --> 00:16:22,280 Speaker 2: leaped out. That's looking and seeing God's presence at work. 250 00:16:22,400 --> 00:16:25,240 Speaker 2: But I don't want to be confusing. This is not 251 00:16:25,920 --> 00:16:30,800 Speaker 2: about toxic positivity. This is not trying to manifest what 252 00:16:30,840 --> 00:16:36,280 Speaker 2: you want to happen. But it is intentional spiritual attentiveness. 253 00:16:36,920 --> 00:16:40,800 Speaker 2: And I have found for myself that the more I 254 00:16:40,840 --> 00:16:45,600 Speaker 2: intentionally look for God's presence, the more that joy grows. 255 00:16:46,000 --> 00:16:50,600 Speaker 3: So we're really These first two recommendations are about paying 256 00:16:50,600 --> 00:16:53,280 Speaker 3: attention right, Well, I'm going to add a third one. 257 00:16:53,440 --> 00:16:57,480 Speaker 3: I also recommend a practice called joy stacking. This is 258 00:16:57,600 --> 00:17:02,120 Speaker 3: where you intentionally add the small moments of delight throughout 259 00:17:02,120 --> 00:17:04,680 Speaker 3: your day. Maybe it's a warm cup of tea. Maybe 260 00:17:04,680 --> 00:17:08,160 Speaker 3: it's that one worship song that's been playing on repeat 261 00:17:08,200 --> 00:17:10,760 Speaker 3: in your mind. Maybe it's a two minute stretch break 262 00:17:10,800 --> 00:17:14,160 Speaker 3: in the sunlight, or it's a two minute curl up 263 00:17:14,200 --> 00:17:16,879 Speaker 3: time in a patch of sunlight on your sofa or 264 00:17:16,920 --> 00:17:23,920 Speaker 3: your rug. These small joys accumulate and create momentum. 265 00:17:22,440 --> 00:17:28,679 Speaker 2: But again that requires intentionality. One of my favorite ways 266 00:17:29,080 --> 00:17:34,680 Speaker 2: is to recall past evidence of God's faithfulness because Jessica, 267 00:17:34,960 --> 00:17:38,840 Speaker 2: I've got a pretty short memory and on difficult days, 268 00:17:38,920 --> 00:17:41,680 Speaker 2: sometimes it's really hard to remember what God has done 269 00:17:41,920 --> 00:17:46,320 Speaker 2: for me. But if I will take the time to 270 00:17:46,440 --> 00:17:49,959 Speaker 2: sit down and ask the Holy Spirit to bring to 271 00:17:50,040 --> 00:17:54,240 Speaker 2: my memoris times when God has been faithful, that helps 272 00:17:54,440 --> 00:17:59,360 Speaker 2: up the joy quotient. Your brain does not distinguish between 273 00:17:59,640 --> 00:18:05,159 Speaker 2: remember bring a blessing and experiencing it afresh. So remembering 274 00:18:05,200 --> 00:18:12,040 Speaker 2: God's faithfulness literally reactivates joy pathways, as if you're experiencing 275 00:18:12,160 --> 00:18:13,439 Speaker 2: that circumstance right. 276 00:18:13,320 --> 00:18:18,040 Speaker 3: Now, Wow, that's amazing. But what about when joy still 277 00:18:18,040 --> 00:18:21,800 Speaker 3: feels out of reach? Like we've applied these practical steps 278 00:18:22,119 --> 00:18:27,600 Speaker 3: and joy still seems like this impossible finish line, So 279 00:18:28,040 --> 00:18:30,879 Speaker 3: we want to take a moment to acknowledge something important. 280 00:18:31,320 --> 00:18:35,439 Speaker 3: Sometimes people do all the right things and joy still 281 00:18:35,440 --> 00:18:40,119 Speaker 3: feels unreachable. This doesn't mean failure. It means you're human. 282 00:18:40,680 --> 00:18:44,760 Speaker 2: Oh yes, And it's often in those seasons that God 283 00:18:44,920 --> 00:18:52,160 Speaker 2: carries us most tenderly. So if you are walking through grief, trauma, depression, 284 00:18:52,680 --> 00:18:57,359 Speaker 2: or some other kind of overwhelming circumstances, please don't put 285 00:18:57,520 --> 00:19:01,040 Speaker 2: pressure on yourself to feel joy. I don't think we 286 00:19:01,119 --> 00:19:05,639 Speaker 2: can manufacture it. There's a saying that goes fake it 287 00:19:05,720 --> 00:19:08,240 Speaker 2: until you make it. That is not what we're talking about. 288 00:19:08,359 --> 00:19:09,320 Speaker 1: But we are. 289 00:19:09,560 --> 00:19:15,760 Speaker 2: Instead talking about practicing gentle presence with God. Invite him 290 00:19:15,760 --> 00:19:20,080 Speaker 2: into your pain, Choose to rejoice for who He is, 291 00:19:20,760 --> 00:19:24,640 Speaker 2: not what you're going through. And joy may begin as 292 00:19:24,720 --> 00:19:28,360 Speaker 2: a flicker, not a blaze. But that's where Jessica's suggestion 293 00:19:28,520 --> 00:19:31,760 Speaker 2: of joy stacking I think can be helpful, because frequently 294 00:19:31,880 --> 00:19:34,439 Speaker 2: joy does start as a flicker, and as we stack 295 00:19:34,600 --> 00:19:37,720 Speaker 2: those experiences on top of each other. We start to 296 00:19:38,000 --> 00:19:42,480 Speaker 2: then see more for which we can experience joy. 297 00:19:42,840 --> 00:19:47,840 Speaker 3: So joy also grows best in honesty, not pretending. Like 298 00:19:47,920 --> 00:19:51,320 Speaker 3: Michelle said, you can't manufacture joy, you can't drum it 299 00:19:51,400 --> 00:19:54,280 Speaker 3: up in your own strength. Even Jesus said in this 300 00:19:54,359 --> 00:19:57,920 Speaker 3: world that you will have trouble to take heart because 301 00:19:57,960 --> 00:20:01,040 Speaker 3: he has overcome the world and bring our hearts to 302 00:20:01,119 --> 00:20:04,440 Speaker 3: him and still trust him to restore joy in time. 303 00:20:05,240 --> 00:20:09,480 Speaker 2: Friend, if you are struggling today, we want you to 304 00:20:09,600 --> 00:20:13,159 Speaker 2: know that joy is not out of reach. Difficult days 305 00:20:13,280 --> 00:20:17,840 Speaker 2: do not disqualify you, and hard seasons do not eliminate 306 00:20:17,960 --> 00:20:22,080 Speaker 2: your capacity for joy. God is with you, He sings 307 00:20:22,160 --> 00:20:27,639 Speaker 2: over you, He strengthens you, and he delights in restoring 308 00:20:27,800 --> 00:20:30,560 Speaker 2: joy to his children. But as Jessica and I talked 309 00:20:30,600 --> 00:20:34,800 Speaker 2: about today, we have a part to play. But I 310 00:20:34,840 --> 00:20:38,160 Speaker 2: also want you to know that God is not disappointed 311 00:20:38,200 --> 00:20:41,560 Speaker 2: in you for struggling. He understands you, and he walks 312 00:20:41,640 --> 00:20:46,960 Speaker 2: beside you with compassion. Jess I'm so grateful for this 313 00:20:47,040 --> 00:20:50,680 Speaker 2: conversation today, and I want to put those action steps 314 00:20:50,680 --> 00:20:54,520 Speaker 2: into play more frequently. But I'm thinking about the listener 315 00:20:54,560 --> 00:20:57,000 Speaker 2: reviewer who might be resonating with our conversation. 316 00:20:57,400 --> 00:20:59,840 Speaker 1: What hopefield perspective do you want to leave them with? 317 00:21:00,480 --> 00:21:03,560 Speaker 3: Well, I would like to encourage you to start where 318 00:21:03,600 --> 00:21:07,520 Speaker 3: you are. Start today. Yesterday is gone, last week you 319 00:21:07,560 --> 00:21:10,720 Speaker 3: can't do anything about. But today, in this moment, you can. 320 00:21:11,280 --> 00:21:14,840 Speaker 3: So wherever you are, whatever you're seeing. I want you 321 00:21:14,880 --> 00:21:20,200 Speaker 3: to picture Jesus the good Shepherd beside you, whispering encouragement, 322 00:21:21,000 --> 00:21:24,000 Speaker 3: and to know that as you take the next step, 323 00:21:24,040 --> 00:21:27,840 Speaker 3: as you strive to be faithful, as you choose one 324 00:21:28,040 --> 00:21:31,879 Speaker 3: of the practical tips, to know that God will help you. 325 00:21:32,840 --> 00:21:36,159 Speaker 3: It just starts with a heart that says, God, I 326 00:21:36,240 --> 00:21:39,479 Speaker 3: need you, I want your joy. Fill me with your joy. 327 00:21:40,760 --> 00:21:42,880 Speaker 2: I want to pray over you, Father. I lift up 328 00:21:42,960 --> 00:21:46,960 Speaker 2: every listener who's carrying a heavy burden. Remind them that 329 00:21:47,200 --> 00:21:51,560 Speaker 2: you are their strength and their song. Renew their minds, 330 00:21:51,800 --> 00:21:56,760 Speaker 2: restore their joy, help them to sense your presence and 331 00:21:56,800 --> 00:22:02,720 Speaker 2: to remember your faithfulness. Grow within them, Lord, a joy 332 00:22:03,119 --> 00:22:06,880 Speaker 2: that cannot be shaken, no matter what the circumstances are 333 00:22:06,960 --> 00:22:07,679 Speaker 2: that they face. 334 00:22:08,240 --> 00:22:09,720 Speaker 1: I thank you that you are capable. 335 00:22:10,240 --> 00:22:13,880 Speaker 2: I thank you that you love us beyond our comprehension, 336 00:22:14,280 --> 00:22:17,280 Speaker 2: and that you can do this mighty work in and 337 00:22:17,359 --> 00:22:20,800 Speaker 2: through each and every listener and viewer Because of and 338 00:22:20,920 --> 00:22:23,480 Speaker 2: in the name of Jesus, I pray, Amen. 339 00:22:23,600 --> 00:22:26,560 Speaker 3: Amen, thank you so much for being with us today. 340 00:22:26,840 --> 00:22:30,199 Speaker 3: We pray that this conversation gives you the courage to 341 00:22:30,280 --> 00:22:34,040 Speaker 3: seek joy even on your most difficult days. If you 342 00:22:34,160 --> 00:22:37,760 Speaker 3: know someone struggling to hold on to joy, we invite 343 00:22:37,800 --> 00:22:41,080 Speaker 3: you to share this episode to offer them a biblically 344 00:22:41,359 --> 00:22:44,440 Speaker 3: hope filled perspective to encourage their heart. 345 00:22:44,720 --> 00:22:45,040 Speaker 1: Friends. 346 00:22:45,040 --> 00:22:47,200 Speaker 2: I look forward to being with you again next week 347 00:22:47,280 --> 00:22:51,320 Speaker 2: to share another biblically based hope field perspective. But until then, 348 00:22:51,680 --> 00:22:54,160 Speaker 2: you know it's my prayer for you that you would 349 00:22:54,200 --> 00:22:55,640 Speaker 2: have a hope filled week. 350 00:22:55,880 --> 00:22:56,560 Speaker 1: See using. 351 00:22:58,119 --> 00:23:02,640 Speaker 4: It is now known a depression is our greatest epidemic worldwide. 352 00:23:03,080 --> 00:23:07,520 Speaker 4: It is greater than heart disease, cancer, and AIDS all 353 00:23:07,560 --> 00:23:12,320 Speaker 4: put together. Unfortunately, there is a scarcity of biblically based 354 00:23:12,400 --> 00:23:16,520 Speaker 4: resources which identify the spiritual component that will help individuals 355 00:23:16,600 --> 00:23:20,680 Speaker 4: cope with depression, or resources for their loved ones who 356 00:23:20,720 --> 00:23:24,679 Speaker 4: are trying to support them. During doctor Bankson's thirty year career, 357 00:23:24,880 --> 00:23:28,000 Speaker 4: she has treated thousands of individuals with depression and has 358 00:23:28,040 --> 00:23:31,560 Speaker 4: also suffered with it herself. Because of her suffering, she 359 00:23:31,640 --> 00:23:34,800 Speaker 4: has come to understand the compelling need to address the 360 00:23:34,800 --> 00:23:40,000 Speaker 4: spiritual dimension of depression along with the physiological and emotional components. 361 00:23:40,520 --> 00:23:43,800 Speaker 4: In her award winning book, Hope Prevails, Insights from a 362 00:23:43,880 --> 00:23:48,600 Speaker 4: doctor's personal journey through depression, she shares with thus her experiences. 363 00:23:48,880 --> 00:23:52,520 Speaker 4: She combines her decades of professional expertise and mental health 364 00:23:52,640 --> 00:23:56,240 Speaker 4: with her personal insights to help you overcome depression. Scrip 365 00:23:56,880 --> 00:24:00,360 Speaker 4: Jance Sylvius, author of fool Proof in Your Life and 366 00:24:00,680 --> 00:24:04,320 Speaker 4: Same Life News Story, said this about doctor Bankson in 367 00:24:04,400 --> 00:24:07,719 Speaker 4: her award winning book Hope Prevails Insights from a doctor's 368 00:24:07,760 --> 00:24:10,760 Speaker 4: personal journey of th your depression. It is a unique 369 00:24:10,760 --> 00:24:14,040 Speaker 4: position to be both the doctor and the depressed patient. 370 00:24:14,560 --> 00:24:18,399 Speaker 4: Those dual experiences offer rare insight into the nuances of 371 00:24:18,440 --> 00:24:22,640 Speaker 4: a very difficult journey. Doctor Michelle Bankson has written a wonderful, 372 00:24:22,880 --> 00:24:26,080 Speaker 4: hope filled book for those who suffer from depression and 373 00:24:26,160 --> 00:24:29,080 Speaker 4: for those who love them. Because she's been in the 374 00:24:29,119 --> 00:24:33,000 Speaker 4: place of the patient, her compassion abounds. Because she has 375 00:24:33,040 --> 00:24:35,399 Speaker 4: been in the place of the doctor, her knowledge is 376 00:24:35,440 --> 00:24:38,280 Speaker 4: spot on. Because she is a lover of God. Her 377 00:24:38,320 --> 00:24:42,119 Speaker 4: book offers practical spiritual hope for anyone who is searching 378 00:24:42,720 --> 00:24:44,879 Speaker 4: I encourage you to read it. It will make you 379 00:24:44,960 --> 00:24:49,120 Speaker 4: better no matter your situation. Hope Prevails is available at 380 00:24:49,160 --> 00:24:52,800 Speaker 4: Amazon dot com, in other fine online book retailers, or 381 00:24:52,920 --> 00:24:57,160 Speaker 4: through her website at doctor michelleb dot com. Obtain your 382 00:24:57,160 --> 00:25:03,919 Speaker 4: copy today and begin your healing from depression. Thank you 383 00:25:04,000 --> 00:25:07,280 Speaker 4: for joining doctor banks and to your hope build perspective. 384 00:25:07,800 --> 00:25:11,840 Speaker 4: We hope you are encouraged by her authenticity, vulnerability, and 385 00:25:11,920 --> 00:25:15,760 Speaker 4: biblical truths. If you enjoy today's conversation. When you take 386 00:25:15,800 --> 00:25:19,159 Speaker 4: a moment right now, open up your podcast app and 387 00:25:19,200 --> 00:25:21,920 Speaker 4: look for the subscribe button right next to our podcast 388 00:25:22,000 --> 00:25:25,680 Speaker 4: profile image. We think this podcast is best enjoyed with friends, 389 00:25:25,800 --> 00:25:28,480 Speaker 4: so tell a friend and click share in your podcast 390 00:25:28,560 --> 00:25:31,320 Speaker 4: app and send a friend or link to share Hope 391 00:25:31,440 --> 00:25:34,560 Speaker 4: with them. If you have a comment, question, or suggest 392 00:25:34,560 --> 00:25:37,000 Speaker 4: a topic for a future show, reach out to our 393 00:25:37,040 --> 00:25:41,520 Speaker 4: staff at info at Hope Prevails dot org for additional resources, 394 00:25:41,800 --> 00:25:45,840 Speaker 4: information about doctor Bankson's books or free downloads, or to 395 00:25:45,920 --> 00:25:49,119 Speaker 4: contact her to speak at your next event. Please visit 396 00:25:49,400 --> 00:25:53,240 Speaker 4: doctor michelb dot com. Until next time, May you have 397 00:25:53,280 --> 00:25:54,960 Speaker 4: a hope filled week. 398 00:25:58,000 --> 00:26:00,439 Speaker 2: I'd like to take just a second to thank the 399 00:26:00,440 --> 00:26:03,400 Speaker 2: team at Life Audio for their partnership with us on 400 00:26:03,440 --> 00:26:06,360 Speaker 2: this podcast. If you go to lifeaudio dot com, you'll 401 00:26:06,400 --> 00:26:10,080 Speaker 2: find dozens of other faith centered podcasts in their network. 402 00:26:10,200 --> 00:26:13,960 Speaker 2: They've got shows about prayer, Bible study, parenting, and more.