Most change does not begin with motivation. It begins with attention. Where your attention goes, your energy follows, and over time, your brain adapts to whatever it is repeatedly exposed to. Neuroscience teaches us that repeated focus strengthens neural pathways. This means that our thoughts are not just passing experiences; they are training signals to the brain. Scripture speaks directly to this reality long before neuroscience ever did. 📖 “Be transformed by the renewing of your mind” (Romans 12:2). Renewal is not passive. It is intentional, gentle, and daily. When life feels overwhelming, it is easy to judge yourself for where your mind goes. But awareness is not failure. Awareness is the starting point of growth. Today, do not try to fix your thoughts. Simply notice them. Notice where your mind drifts when stress shows up. Notice what captures your attention first. This is information God can use in the process of sanctification. Small awareness practiced consistently leads to lasting change. 🌱 💬 Engagement: What tends to capture your attention first when you feel overwhelmed?

There was a time I would consistently allow disappointment take me WAAAAYYY back. Down for the count for 2-3 days! Still happens sometimes, but not as frequent and surely not as long. We all hit emotional setbacks. A hard conversation. A disappointment. Something that just knocks the wind out of us. What matters most is not that it happened but how long we stay stuck there . 🧠 From a brain standpoint this really matters. When we experience disappointment or anger the amygdala lights up. That is the alarm system. If we stay there too long stress hormones like cortisol remain elevated and the thinking part of the brain has a harder time coming back online. That is when rumination grows. Grudges deepen. Sleep worsens. Our body stays in a threat state even when the danger has passed. When we learn to regulate emotions and return toward baseline more quickly the prefrontal cortex reengages. That is the part of the brain that helps us reason choose perspective and regain a sense of control. This is why people who do well long term are not those who never fall apart but those who recover faster 🌱 Here are three simple ways to start bouncing back when disappointment hits First name the emotion out loud. Literally say I am hurt or I am angry. This reduces amygdala activation and gives the brain a sense of containment Second change the physiology. Move your body take a walk breathe slowly splash cold water on your face. The body often has to calm before the mind can follow 🚶🏾‍♂️ Third reframe with compassion. Ask what is true and what is just pain talking. Then ask what is one small next step forward. Not the whole plan just the next step 💭 Resilience is not toughness. It is flexibility. It is allowing yourself to feel without letting the feeling define the next chapter. People who experience wellness and success have learned how to fall and get back up without living in despair. If you are in a setback right now you are not broken. You are human. And you can bounce back 🤎

A few days ago, one of our members commented about anxiety attacks before singing in the choir at church. That must be tough...I can definitely relate. Almost every time I speak, I have high anxiety, and when I preach it can feel close to panic (yes, the preacher/psychiatrist 😅). This is the routine I use to shut that down, and it really helps. First is square breathing 🫁. I practice this regularly, about twice a day, and then I do it for a full 10 minutes before I have to speak. The steps are simple: breathe in through your nose for 4 seconds, hold for 4 seconds, breathe out slowly for 4 seconds, then hold again for 4 seconds 🔲. Repeat the cycle and let your body slow down. When practiced regularly and during high anxiety, this directly calms the amygdala, the brain’s threat center 🧠. It helps shift the nervous system out of fight or flight and allows the thinking part of the brain to regain control, reducing fear and panic symptoms. Second, I pray and ask the Holy Spirit to take my hand when I step into uncomfortable spaces 🙏🏽, almost like a child would 🤍. That sense of not being alone brings real calm, and for me, it truly works. How do others manage anxiety in moments like this? 💬

Pain demands attention, but it doesn’t get the final word. If today hurts, don’t waste it by only surviving. Extract something from it. Insight. Strength. Clarity. Compassion. Pain is costly, so don’t leave empty handed. Even on the hardest days, growth is still available. At least get something for the pain.

I truly believe we are building an awesome community here!!! One where we support each other, pray for one another, and still keep healthy boundaries that allow every one of us to grow in mind, body, and spirit 🌱🧠💪🏾✨ You don’t have to carry everything alone. There is power in being seen, supported, and covered in prayer 🤍🙌🏾 If you’re comfortable, leave a comment below and share one thing you’d like prayer for right now. It can be big or small. This is a safe space rooted in respect, encouragement, and growth 🫶🏾 Let’s lift each other up and walk this journey together 🤎✨🙏🏾