Tagged: “Mental Health”
Tim Markle, a contributing writer and speaker for the International Forgiveness Institute (IFI), has teamed up with Stoughton Health to create a series of informational podcasts on the basics of forgiveness.
Markle is a multi-talented and versatile professional who says his two major aspirations in life are helping individuals with developmental disabilities and educating people about the benefits of forgiveness. The podcasts are part of the hospital’s Stoughton Health Talk series hosted by Melanie Cole. The ever-expanding program lineup featuring Markle includes:
- Forgiving Yourself ( 10 min. 42 sec.) – “You’d be surprised at the number of people who come to my course on forgiveness and realize that the person that they have the most resentment against is themselves.” Markle says. “This is something so many people are struggling with.”
- Swimming in Unforgiveness (17 min. 58 sec.) – Markle discusses resentment, anger, and forgiveness, and how the world encourages us to deal with it as opposed to how we should deal with it.
- Preparing to Forgive (9 min. 20 sec.) – “One of the core parts of forgiving is that there has been a hurt, somebody has violated our concept of right or wrong. They have hurt us. There is an actual injury that has been done” according to Markle. “One of the steps in forgiving is admitting that and acknowledging it. And then, looking at how has that hurt changed my life?”
- Doing the Work of Forgiveness (10 min. 54 sec.) – “How do you actually go about forgiving someone?” Markle asks. “Using Dr. Enright’s forgiveness model, we talk about the path you can take and actions you make to really forgive.”
- The Art of Forgiveness (11 min. 15 sec.) Research has shown that by forgiving someone who has deeply hurt you, you gain positive health benefits by letting go of resentment and the urge to seek revenge. In this podcast, Markle describes how forgiveness creates a higher quality of life, a healthier body, and a more positive attitude.
The Stoughton Health Talk Podcast series reflects the growing popularity of podcasts. According to Edison Research and Triton Digital, more than 104 million Americans listen to podcasts on at least a monthly basis. Stoughton Health is one of more than 100 leading hospitals and health systems using the DoctorPodcasting production system. The facility is located about 20 miles east of Madison, WI.
For the past 11 years, Markle has been an Outreach Specialist at the University of Wisconsin-Madison Waisman Center. His current roles there include: 1) Director of the Southern Regional Center for Children and Youth with Special Health Care Needs; 2) Family Discipline Coordinator for the WIsconsin Maternal and Child Health Leadership Education in Neurodevelopmental and Related Disabilities–the WI LEND Program; and, 3) Senior Outreach Specialist with the Youth Health Transition Initiative and Genetic Systems Integration Hub.
In those various capacities, Markle works to improve the lives of children and adults with developmental disabilities and neurodegenerative diseases, some of life’s most challenging conditions. He also develops curriculum for a variety of audiences, provides training for both children and adults, and is a prolific speaker.
Markle has a Masters in Counseling (MC) from John Carroll University (a Jesuit Catholic University in Cleveland, OH) and a Master of Arts in Christian Studies (MACS) from Trinity Evangelical Divinity School north of Chicago. He also studied at Bowling Green State University (Bowling Green, OH), where he earned a Bachelor of Arts in Psychology with a minor in Philosophy.
As the capstone project for his MACS degree, Markle developed a six-week course that focused on how to forgive and why forgiveness is indispensable for dealing with anger, depression, anxiety and trauma. The course is based on the ground-breaking work of Dr. Robert Enright, co-founder of the IFI. Stoughton Health, along with two local churches, has thus far hosted five sessions of the course. Markle is also the founder of a forgiveness education organization called Forgiveness Factor.
- Access all of Stoughton Health’s 68 podcasts covering a variety of health and wellness topics.
- Read Tim Markle’s autobiography.
- Contact Markle through his Contact Page.
Recent estimates in 2016 place the number of people without homes in the United States on any given night at 553,700 and worldwide at over 100 million based on the 2005 global survey done by the United Nations Human Rights (Homeless World Cup Foundation, 2019). Recent estimates from the International Center for Prison Studies (London, England) place the number of people who are imprisoned in the United States at approximately 2.2 million and worldwide at approximately 10.35 million (Walmsley, 2015), with recidivism rates in the United States being 57% after one year (Bureau of Justice Statistics, 2010) and 77% after five years (Bureau of Justice Statistics, 2005).
Such statistics show that traditional forms of rehabilitation are not working.
We recommend that researchers and mental health professionals begin to place more emphasis on adverse childhood experiences for people who are without homes or are imprisoned. Current mental health issues, possibly caused by these, might be more deeply ameliorated through Forgiveness Therapy.
Forgiveness Therapy focuses the client’s attention, not on current symptoms or behaviors, but instead asks the client to begin viewing offending other people with a much wider perspective than defining those offenders primarily by their hurtful behavior. The attempt to be good to those who are not good to the client has the paradoxical consequence of reducing anger, anxiety, and depression in the client.
Through Forgiveness Therapy applied to people without homes and those imprisoned, clinicians will have a new, empirically-verified approach for reducing the resentment that might keep people in a homeless situation and in a cycle of recidivism.
The vital next step is to begin randomized experimental and control group clinical trials of Forgiveness Therapy for people who are without homes and for those who are imprisoned when they: a) have adverse childhood experiences; b) currently are unforgiving of those who perpetrated the trauma; and c) currently are clinically compromised with excessive anger, anxiety, and/or depression.
This is an excerpt from an article recently accepted for publication:
Trauma and Healing in the Under‐Served Populations of Homelessness and Corrections: Forgiveness Therapy as an Added Component to Intervention by Mary Jacqueline Song, Lifan Yu, & Robert D. Enright (in press). Clinical Psychology & Psychotherapy.
- Recidivism of prisoners released in 30 states in 2005: Pattern from 2005 to 2010 updated. Bureau of Justice Statistics (2005/2010).
- Global homelessness statistics. Homeless World Cup Foundation. (2019).
- World Prison Population List (Eleventh Edition). Walmsley, R. (2015).
Editor’s Note: The significant benefits of forgiveness are of little use to you if you aren’t around to embrace them. That’s where self-care comes in. Here are some basic tips from Brad Krause–self-care guru, writer and life coach–on taking better care of yourself.
Self-care encompasses all the actions you do every day to keep yourself in good health, such as exercise, eating well, and brushing your teeth. However, it also includes the smaller, overlooked things you can do to help with your mental health. These are not always obvious to us, so it is useful to reevaluate our habits and routines to gear them toward a happier, less stressful life.
Take Time to Relax
This is perhaps the most important act of self-care you can do for your mental well-being. Set some time aside every day for unwinding but be mindful of what you choose to do. For many people, relaxing means binging a TV show, playing a video game, or browsing the web, which does not allow us to truly unwind.
This is why taking just 15-20 minutes to sit in absolute silence and focus on your breathing can be extremely beneficial for your well-being. If you can, create a dedicated space in your home for this, away from distractions and other people. Make it as comfortable and soothing as possible and make sure no one can interrupt you during your mindfulness practice. More information at: How to Design the Perfect Meditation Room.
Get Enough Sleep
For years, doctors have seen insomnia as a symptom of many mental health disorders, but according to Harvard Health, it could be the other way around. A lack of sleep can lead to mental health issues, and yet many of us continue to neglect our sleep habits.
Take the time you need to wake up and subtract eight hours. That is the time you should be getting into bed. From that point, all electronics should be banned because they can make sleeping difficult. For an extra touch, use a relaxing pillow mist or aromatherapy oil to lull you to sleep.
Learn to Say “No”
If you are a classic people-pleaser, consider whether your eagerness to help others is affecting your mental health. Being generous, helpful, and unselfish is a wonderful thing, but not to the detriment of your well-being.
Before saying “yes” to any request, consider the following:
- Do I want to do this?
- Do I have the time and energy to do this?
- Is this person taking advantage of me by asking this?
- Could this person easily solve the problem themselves?
- Is this a one-off favor?
Depending on your answers, you may have to say “no.” Be firm but polite and do not let other people guilt you into changing your mind. A friend who tries to do this is not a good friend.
Let Go of Emotional Baggage
If you are holding onto past grudges, let them go. Leading thinkers throughout history have espoused the value of forgiveness in their lives, and for good reason, as Dr. Peter Breggin outlines in “How Forgiveness Can Change Your Life.” Studies have shown that forgiveness can have a positive impact on our physical and emotional health (see “Why Forgive?”), as well as helping us get into a more positive mind space.
According to Time Health, negativity bias is a phenomenon in which we tend to be drawn to news that will upset us. When you combine it with the decline of print media, it’s no wonder our Twitter and Facebook feeds seem overrun with terrible, anxiety-inducing news. At the same time, we tend to compare ourselves to the highly curated lives we see on sites like Instagram, which leaves us feeling terrible.
In this day and age, it can seem impossible to fully get offline, so just aim to consciously reduce your consumption of news and social media. When you catch yourself scrolling mindlessly through a feed, force yourself to stop and go do anything else.
Many of these bad habits have become ingrained in our daily lives and in the way we interact with the world. It takes some introspection to identify these negative patterns, and a lot of hard work to change them. However, the effort is well worth it.
Commit to taking better care of your mental and emotional well-being, work on forgiving anyone who has ever harmed you, and you will find yourself happier and more open to exciting new opportunities.
More self-care articles from Brad Krause:
- What is Self-Care?
- This is Why Self-Care is So Important
- The Mental Health Benefits of Physical Self-Care
- Taking Care of YOU: Why It’s OK to Focus on Self-Care
- Self-Care Strategies for Cancer Patients
About Brad Krause:
After four years in the corporate world working 15-hour days, 6 days a week, Brad Krause demonstrated the ultimate act of self-care by leaving his draining, unfulfilling job behind. He now spends full-time helping others as a self-care guru, writer and life coach (SelfCare.info). He sums up his vision by saying, “We all have the potential to be the best versions of ourselves we can possibly be, but it comes down to prioritizing our own wellness through self-care. And that’s what I’m here to help people discover!”
You can contact Brad at Brad@selfcaring.info.
Monitor on Psychology, January 2017 – Forgiveness can improve mental and physical health. Period.
There is no longer any question, at least in the scientific community, that forgiveness can be and is good for you. Whether you’ve suffered a minor slight or a major grievance, researchers say, learning to forgive those who hurt you can significantly improve both psychological well-being and physical health.
“Forgiveness is a topic that’s psychological, social and biological,” according to Loren Toussaint, PhD, a professor of psychology at Luther College, in Decorah, Iowa. “It’s the true mind-body connection.”
An article in the January issue of Monitor on Psychology, a publication of the American Psychological Association, summarizes the current state of forgiveness research like this:
Research has shown that forgiveness is linked to mental health outcomes such as reduced anxiety, depression and major psychiatric disorders, as well as with fewer physical health symptoms and lower mortality rates.
Despite the proven benefits it provides, forgiveness can still be a difficult concept for some people to embrace. It can feel unfair to have to put in the effort to forgive when the other person was the one in the wrong.
Dr. Robert Enright, whom Time magazine called “the forgiveness trailblazer“ because of his 30+ years of forgiveness research, agrees that life can be unfair.
“Without our deserving it, we can experience thunderous injustices. The injury was unfair, the person who created it was unfair,” Enright says. “But now we have a place for healing in forgiveness.”
Read the full article and learn more about the science of forgiveness, including Dr. Enright’s Process Model of Interpersonal Forgiving which is now being used around the world, at these links:
“Forgiveness can improve mental and physical health. Research shows how to get there.“ Monitor on Psychology, January 2017, Vol 48, No. 1
Dr. Enright’s research on forgiveness and forgiveness education; International Forgiveness Institute (IFI) website.
How to Forgive; Dr. Enright’s Process Model of Interpersonal Forgiveness, IFI website.
Why Forgive; The mental and physical benefits of forgiveness, IFI website.