Tag: swimming

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Focus Friday: Let’s Focus on How Far We’ve Come

It can be hard to be content with where we’re at in life when dealing with a mental health diagnosis. Anxiety and depression tend to make us feel despair when we can’t do something as well as we’d like.

I noticed that happening lately.

For exercise, I swim at SDSU several times a week. Besides wanting to move my body and stay in shape, I also want to get faster. I’ve competed in a couple of Masters swim meets, and my times have gone down, but they are far from the record holders in my age group. Those times are about twice as fast as I can swim. That’s discouraging.

So, should I quit swimming? Should I stop competing at the swim meets? No. I need to keep going and concentrate on how much I’ve improved since I started swimming regularly in January 2022. When I first started, I couldn’t swim more than about four lengths of the pool before I had to stop and rest. Now I can sometimes swim twenty lengths without stopping. I couldn’t swim the butterfly stroke at first, but now I’ve been adding it to my workouts and I can do it. It still needs work, but my core is stronger and I can feel my butterfly getting better.

Instead of focusing on how far I have to go, it’s more encouraging to look how far I’ve come. With more time and practice, I’ll get closer to my goals. I may never set a record in swimming, but I can enjoy the progress I make as I work hard and improve.

I can also see improvements in my confidence levels. At times I get frustrated because I get scared and hold back instead of stating my opinion or offering my advice. I’d like to exude confidence and charisma, but my uncertainty wins out way too often. I can focus on that, or I can look back and see how far I’ve come in this area.

I can remember going to a prayer group at my church when I was in high school. I never dared to pray out loud, but I attended faithfully. Later, after Gary and I got married, I went to a weekly women’s Bible study and I would berate myself when I got home because I hadn’t said a single word. I don’t know what those women thought of me, but I was soaking up knowledge from the study and from the things I heard other women share.

Over the years, I’ve gradually gained more confidence. Now I can lead Bible studies, give talks at Mother’s Day programs and other events, and I can talk to people much more easily than when I was in high school and college. I may never give a TED talk, but look how far I’ve come!

If you’re disappointed because you haven’t reached some target in life, try to slow down and focus on little improvements you’ve made over the years. You can make some plans for how you can possibly reach your goal, but show yourself lots of grace while you work hard and move forward. Don’t be dismayed at how far you have to go. Look how far you’ve come!

“In their hearts humans plan their course, but the Lord establishes their steps.” (Proverbs 16:9 NIV)

Do you look forward and feel despair about how far you have to go before you reach a certain goal? How can focusing on God help you move forward in faith, being grateful for how far you’ve come?

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Focus Friday: Let’s Just Keep Swimming

I competed in a Masters swim meet last Saturday. I wrote about it in last week’s post (click here to read it). Masters swimming is for adults who enjoy swimming and want to stay active. At 57 years old, it can be scary to race alongside people half my age. Luckily, I don’t have to worry about beating them in a race. Ribbons are awarded based on how well you do against swimmers in your age bracket.

I’m happy to report that I didn’t struggle with my thoughts too much during the meet. I was pretty nervous on the way there and during the time for warming up, but once I finished my first race I felt more calm and I really enjoyed myself.

I got a first-place ribbon in each of the three events I swam. Before you get too impressed, I have to tell you that I was the only swimmer my age in two of the events. In the third event, I did swim faster than another woman my age.

Swimming gives me lots of opportunities to work on my thought life and improve my mental health. Exercise in general is good for our brains, but the mental gymnastics I have to do every week is also good for me. Do I drive to the pool today, or do I skip it and stay home? (I always feel better when I decide to go.) Shall I swim 500 yards today, or should I push through and do 1000? (I’m always glad when I go for the longer workout, and I’m hoping to get back to swimming more like 2000 yards every time I practice.) Can I make it to the wall and do a flip turn, or should I stop and rest instead? (I surprise myself when I flip and keep swimming. I can do it!)

If I compared myself to the twenty-year-old swimmers at Masters swim meets, I would give up in despair. I’ll never swim as fast as they do! But if I remind myself that exercise is good for me and I can set small goals for myself as I improve, then I’ll be able to enjoy swimming for years and years.

When it comes to our mental health, we must be careful not to compare ourselves with others. Each of our situations is different. We need to be aware of our own thoughts and feelings and make small goals as we improve our mental health. There will be ups and downs, but we’ll see improvement as we practice.

Just “keep swimming,” and you’ll enjoy life for years and years.

“Being confident of this, that he who began a good work in you will carry it on to completion until the day of Christ Jesus.” (Philippians 1:6 NIV)

Are you ever tempted to quit because you get tired or you compare yourself to others? How can focusing on God help you to “just keep swimming” and persevere through whatever situation you face?

© 2023 Robyn Mulder

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Focus Friday: Let’s Focus on Honoring Our Intentions

I was going to call this week’s post “Let’s Focus on Following Through,” but then I did a search and realized that I used that for a title in April of 2022 when I was feeling nervous about my first Masters swim meet. (You can read that post if you click here.)

How funny that I thought about using that title today, because I’m psyching myself up for my second Masters swim meet tomorrow in Sioux Falls.

I’m not quite as nervous this time. I haven’t shed a single tear about it, but I did experience some normal signs of stress when I read through the list of events and checked out my competition on Thursday. Seeing everyone’s ages and times made my heart race and caused my stomach to do a few flip-flops.

I’m trying to think positively. I want to enjoy the day as I spend time with other adults who love to swim. But I have to admit that I did wish for a couple of minutes that I hadn’t signed up for the meet.

I entertained several of the negative thoughts that kept me waffling about whether to sign up until the very last day:

I could be in better shape.

I’m not sure if I can swim any faster than I did at the first meet.

Maybe I should just wait until next spring and make sure I train harder so I’m really ready.

Thankfully, I didn’t let myself ruminate on any of those thoughts for very long. Instead, I reminded myself of the reasons I finally signed up:

I love to swim.

I want to talk to other swimmers and find out how they stay motivated as they train.

I want to challenge myself and see if I’ve improved since April 2022.

I’m kind of proud of myself already, even if I don’t win a single race. I can see improvements in the way I catch my thoughts. That’s something I try to practice (and encourage others to do it, too) in my free private Facebook group: Catch Your Thoughts with Robyn Mulder.

Most of all, I want to show up for this swim meet because I want to honor my intentions. I haven’t always done that, but I’m trying to be more consistent in that area.

I don’t want to miss all of the exciting opportunities in this world just because I’m scared. I found a quote a while back by author Katherine Center:

You have to be brave with your life so that others can be brave with theirs.*

That’s the way I want to live my life. Brave. Hopeful. Honoring my intentions and commitments. That’s why I’m going to go swim my heart out tomorrow.

I’ll report back next week.

“Do not merely listen to the word, and so deceive yourselves. Do what it says.” (James 1:22 NIV)

Do you honor your intentions? How can focusing on God help you follow through when you say you’re going to do something?

*(Check out her quote in this video: https://katherinecenter.com/defining-a-movement/)

© 2023 Robyn Mulder

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Focus Friday: Let’s Focus on Rejecting Too Much of a Good Thing

I love to swim.

I started swimming regularly about a year ago when we finally lived close to a pool again. I had fun competing in a Masters Swim Meet last April, and I have continued to swim about three times a week. That’s a good thing.

Last week I signed up for the “100 Mile Swim Challenge.” It wasn’t on my radar until I talked to the guy swimming in the next lane. He was excited about the challenge and was already making sure he swam an entire mile each time he was there (that’s 72 lengths of a 25-yard pool).

I signed up for the challenge. This was going to be great! I would get so much faster and stronger if I swam 100 miles by May 5.

But then I started to do some calculating. In all of my training since last January, I had only been able to swim 72 lengths (1800 yards) one time. Normally I swim about 1300 yards. Oh well, I reasoned, I’m sure I’ll get in better shape and I’ll be able to do more than that as I go along.

Then I remembered that we were tentatively planning a vacation in April. That would take at least ten possible days out. And our daughter is expecting a baby in February so that will take out a few more days. And you never know what South Dakota weather will do, so that might keep me from working out some more days.

I felt panicky all of a sudden. I don’t think I can do this! I wondered if I should quit the challenge right away, so I didn’t feel the pressure to do whatever it took to “win.” Or maybe I should really commit and make it happen. I fought that feeling for several days, going back and forth between despair and determination. I talked it over with Gary (who wisely pointed out the possibility of this becoming an obsession instead of just good exercise).

I think I’m finally to a place of acceptance. I’ll continue to swim a few times a week and log my miles, but I’m not figuring I’ll get the T-shirt unless some miracle happens.

Too much of a good thing can become a bad thing. Swimming was good for some shoulder pain I had over a year ago, but too much might irritate my shoulder again. Swimming three days a week is good for my physical and mental health, but five or six days a week (with the pressure to swim at least 1800 yards each time) might be too much for me, both physically and mentally. I could already see how it affected my mental health this week. I started to feel jittery and anxious whenever I thought about the challenge.

This translates to other areas of my life as well.

Candy and desserts are good, but they aren’t good for me if I eat too much of them.

Playing games on my phone can be fun, but it’s a waste of time if I play them too much.

Watching TV is entertaining, but I lose time for other things if I watch too much.

Almost any good thing can become bad for us if we do it too much.

Let’s try to find more balance in life. Let’s reject too much of a good thing and enjoy healthy amounts of the activities and objects in our lives. Now that’s a challenge we can all win!

“Be very careful, then, how you live—not as unwise but as wise, making the most of every opportunity, because the days are evil [when you have too much of a good thing].” (Ephesians 5:15 NIV, plus my thought in the brackets)

Do you ever indulge in too much of a good thing? How can focusing on God help you find more balance in life? (He’s the only thing we can never get too much of!)

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Focus Friday: Let’s Focus on Finding Purpose

It’s been a couple of weeks since my big swim meet in Sioux Falls. After all my worrying, I actually had a great time that day. I won a ribbon for each of the four events I swam. (It really helps when you’re old because there isn’t as much competition!)

Something strange has happened, though.

I’ve continued to swim a few times a week, but it has felt so hard! I don’t feel like swimming fast and I’ve been struggling to even get as many yards in during practice.

The only thing I can think of is that I’ve lost my purpose.

I no longer have a swim meet pressing me to work hard. Next year’s meet is too far away to make a difference right now, so my workouts have felt like a slog.

I’m going to have to remind myself of the good reasons I have for swimming: better physical and mental health.

Sometimes we can lose our purpose in life.

We don’t feel satisfied by our relationships, careers, and extracurricular activities. It seems like we’re just going through the motions for no good reason. We wonder why we should even try.

I was starting to go in that direction recently…but then came Easter.

Our men’s group sang “Because He Lives” for special music, and I teared up when they got to the chorus:

Because He lives, I can face tomorrow
Because He lives, all fear is gone
Because I know He holds the future
And life is worth the living just because He lives

There. That’s my purpose. It’s not about ribbons or medals or excitement or even satisfaction. Life is worth the living just because Jesus rose from the dead and lives for me now.

He lives for you now, too. Let’s find our purpose in that.

“I have been crucified with Christ and I no longer live, but Christ lives in me. The life I now live in the body, I live by faith in the Son of God, who loved me and gave himself for me.” (Galatians 2:20 NIV)

Do you ever lose your purpose in life? How can focusing on God help you get it back?

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Focus Friday: Let’s Focus on Following Through

At the risk of annoying some of you, I’m going to talk about the swim meet I’ve been training for once again. It’s tomorrow!

I started training back in the middle of January. While I have seen some improvement, I also realize I’m not in the best shape for a swim meet.

It hit me today and I shed quite a few tears around noon as I worried about how I might do on Saturday. I want to do it, but I feel so nervous. So many things could go wrong (and there I go borrowing trouble, like I wrote about last week).

I talked it through with Gary as we ate lunch and I felt a little better after that.

Really, it comes down to two choices:

Stay home and not risk embarrassment and failure.

Go to the meet and swim my heart out.

And that’s what I’ll do, of course, even though I’m scared out of my mind.

I’m glad I’m writing about it this week because it fits right in with mental health—something I choose to focus on quite often here.

Anxiety and depression can tempt us to not follow through. The butterflies in our stomachs, the trembling in our fingers, and the knocking of our knees can make us want to hide at home and stay away from the goals we’ve set.

It’s too hard! I’m not ready! I need more time!

But if we give in to those thoughts, we might miss out on something wonderful. Sure, it might not go perfectly, but we’ll learn from our experiences and next time it will go even better.

Each time we choose to follow through it will give us one more victory to look back on with pride.

I’m going to follow through and swim tomorrow, even if I don’t win a single race.

“Now finish the work, so that your eager willingness to do it may be matched by your completion of it, according to your means.” (2 Corinthians 8:11 NIV)

Are you good at following through? What tempts you to give up? How can focusing on God help you see things through until you complete them?

My daughter Erin made this for me and I love it!
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Focus Friday: Let’s Focus on Doing Scary Things

This week I did something scary.

First I signed up to be a member of U.S. Masters Swimming. I filled out the online form, paid my fee, and hit submit. And then I felt a bit sick to my stomach.

I had to do it, because I had to be a member before I could go to the South Dakota Masters Swimming website the next day and sign up for the swim meet on April 9. And then I felt even more sick.

What am I doing?! I’ve only been practicing since January. I’m not in the best shape (although I have improved). I’m scared!

But I will push past my fears and do this scary thing.

I’ll meet other swimmers. I’ll have fun watching other races. I’ll challenge myself in four events. I doubt I’ll win anything, but who knows? It could happen.

Tomorrow I fly to California for the Inspire Christian Writers Conference at Mount Hermon.

What am I doing?! Will I be able to share my writing project ideas clearly? Will my flights go well so I can meet some friends and get to the conference on time? Will everyone else be dressed better than me? Will they like my writing? I’m scared!

But I will push past my fears and do this scary thing.

I’ll spend time with other writers. I’ll get support and inspiration for my own writing and I’ll be able to encourage others. I’ll get a few days to really spend time with God and hear his direction for my book and other writing projects.

For the swim meet and the conference, I’m assuming the fear will turn into a sense of accomplishment once I get to the other side.

I have to keep that in mind when other scary opportunities come my way.

God will be with me, whatever I’m doing. He’ll be with you, too, dear reader, as you face your own scary thing.

That medical diagnosis? He’s there.

That cross-country move? He’s there.

That first date? He’s there.

That speech you have to give? He’s there.

No matter how scary it is (and you don’t have to pretend it’s not), God will help you and get you through it. Do it even though you’re scared.

I’ll make it through my scary things. I just hope I’m not shaking so hard at the swim meet that I fall off the starting block early.

“So do not fear, for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand.” (Isaiah 41:10 NIV)

Do you have to face any scary things right now? How can focusing on God help you to get through them in spite of your fears?

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Focus Friday: Let’s Focus on Seeing the End

When I swim on Tuesday and Thursday mornings, the coaches write a workout on the board. After weeks of ignoring it (doing my own thing as I got back into swimming), lately I’ve been trying to follow it.

One day last week it seemed doable:

I think I can do this! So I swam hard, marking off my laps with a waterproof playing card every time I finished 50 yards. (My old brain can’t just keep track in my head.)

The coaches were talking off to the side while I ticked off more and more yards.

I can’t believe I’m going to finish a full workout this time!

And then Coach Cassie stood up and wrote the rest of the workout on the board.

And just like that my confidence was shattered.

Of course that wasn’t the whole thing. I should’ve known I couldn’t do it.

But I kept swimming. I didn’t complete the entire list, but I did swim 1800 yards within the hour I was there. That’s the most I’ve done since I started in January!

When I could see the end, I pushed toward it.

But how can we push forward when we can’t see the end?

When we don’t know how long our relationship problems will last.

When we don’t know how the struggle with cancer will turn out.

When we don’t know if we can ride out the ups and downs of depression.

We push through because we have faith. Even though we can’t see the finish line and we don’t know how things will end, we can keep going as we trust that God will get us through every single step.

I don’t know if I’ll ever win a race in swimming, but I know that if I press on in life, someday I’ll win an even better prize.

“I press on toward the goal to win the prize for which God has called me heavenward in Christ Jesus.” (Philippians 3:14 NIV)

Is it hard to press on when you can’t see the end? How can focusing on God help you keep going?

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Focus Friday: Let’s Focus on Fighting Ourselves

There’s been a war going on in my mind lately.

I feel like I’m fighting myself at every turn.

One part of me wants to do something productive. Another part of me wants to scroll social media.

Some days I want to eat healthy and exercise. Other days I want to snack constantly and skip doing any physical activity at all.

Even more disconcerting are the moments when I waffle between hope and despair. The emotionally healthy side of my brain looks forward to new friendships, experiences, and goals. The mentally ill side of my brain tries to squash all hope and attempts to point out all of the possible failures and flaws waiting for me in the future.

Don’t worry. I’m not depressed. But, thankfully, these warring thoughts are a signal for me. When I notice them I can take action to make sure the right side wins.

I’ll give you one little example.

A few weeks ago, I paid to go swimming on five Tuesday and Thursday mornings at the local high school. I figured that would give me a good idea of whether I could possibly compete in a swim meet for adults in April.

The five mornings are done now and I have started fighting myself.

I really enjoy swimming. / I’m so out of shape and slow!

I think I’d have fun competing at the swim meet. / I’ll make a fool of myself!

It’s good for me to have goals and work toward them. / I may as well give up now and forget about swimming!

I fight myself in so many areas of my life. Over the years I’ve learned that whichever side I focus on more is the side that wins. I have to catch the negative thoughts and recognize the lies.

Sometimes there’s a bit of truth in the negative thoughts (see “I’m so out of shape and slow!” above). We can acknowledge the truth, but replace it with thoughts that will get us heading in the right direction (“I’m out of shape and slow, but if I keep practicing I’ll get in shape and it will be fun to see if I can get faster“).

We can’t give up the fight! And we also have to remember that we don’t fight alone. The Holy Spirit can help us choose the thoughts and actions that will be good for us. Other people (family, friends, doctors) can help us when we feel like giving up.

Time to be more deliberate about what I’m thinking and doing. The fight is on and I know I’ll win!

For the desires of the flesh are against the Spirit, and the desires of the Spirit are against the flesh, for these are opposed to each other, to keep you from doing the things you want to do. (Galatians 5:17 ESV)

Do you fight yourself in any area of life? How can focusing on God help you win the fight?