March 21, 2026 – Touch a Life, Change the World

My dear husband shared a delightful story with me this week. His retirement job is driving a coach bus on call, and this week one of his trips was to pick up a group of travelers from the airport and bring them to their hotel. He had been told that they were coming from Asia, so imagine his surprise when he picked up a group of families traveling together from Norway! Having lived there as an exchange student in high school, he immediately knew the language and greeted them in Norwegian. He proceeded to have conversations with them and engaged especially in fun exchanges with three young boys who parked themselves at the front of the bus with him. Imagine arriving late at night to a foreign country only to be greeted in your own language as you are delivered safely to your hotel. My honey was pretty excited about it, too, as he spoke his second language from his “home away from home.”

I remember driving back to my nursing dorm in Minneapolis late late at night and running out of gas on the freeway. There I was, stuck in the dark before cell phones, when a young man stopped and helped me. He was kind and helped me get gas, and made sure I was safely on my way before leaving me. He was an angel in disguise who saved me right when I needed someone to rescue me.  

Have you ever found yourselves in situations like this, where someone comes along exactly when you need them, or when you wander into a situation where you are the needed person? I have my suspicions that these are little nudges from God to interact with people, regardless of who they are or their backgrounds or their belief systems, reminding each of us that we are neighbors—and we are all God’s people, needing each other to get through this life together. Usually the moments happen organically and you are just in them without seeking them out, but sometimes when we pay attention we can see people in need and take action. 

One of my favorite mantras sits on my kitchen window sill in the form of a coaster brought to me by my loving son from a trip to England. It has an image of the great activist Emmeline Pankhurst on it with her famous words, “DEEDS NOT WORDS.” I read those words several times a day and it reminds me to take action when I can. It has spurred me on to DO positive things instead of just dreaming about them as I WISH that I could make a difference.  

So next time you see someone in need, consider taking action if it is in your wheelhouse and making a difference in their day. Hold a door for them, grab a gallon of gas for them, tell them about a resource you know could benefit them. Or, drop off a bag of groceries for your local food shelf at either campus. The needs are great right now, and it happens to be FoodShare month. Making a difference has never been easier.

Touch a life, change the world.
Heidi

March 14, 2026 – Self-Advocacy

I had a traumatizing experience last week. I needed an MRI of my head to rule out the cause of my tinnitus.  I was not worried at all about the results.  It was highly unlikely that I had any growth causing it, but it had to be ruled out.  So with very little anxiety about the procedure, I hopped in my car and headed off to the imagery clinic. I was not prepared at all for what I was about to experience.

They ask you a dozen times if you are claustrophobic before an MRI. I have no issues being in small spaces or large crowds, and I’ve had MRIs and CT scans done before.  It’s a great big tunnel you are slid into as you listen to music and hold as still as possible. So of course I said “no” with confidence. This, however, was not what I was expecting. 

The staff who assisted me were kind but suddenly, with no explanation of what was going to happen, I had a piece of equipment snapped over my head and I was slid into a bright tiny tunnel.  I had a complete panic attack. I wanted to scream and writhe and press the button to get me out, but I knew I had to get this done. So I clamped my eyes shut, did some serious self-talk and deep breathing and for the next endless 35 minutes, I prayed. It was a prayer session unlike any I had ever had before. I begged for a lot of things: calm, endurance, peace, the Holy Spirit’s presence, and help just making it through this. And I prayed diligently for the people in my life.   

I find myself praying all day throughout every day, but this was different.  I was totally dependent on God getting me through this.  I must say I felt extremely close to Him that day and I thanked Him all the way home.

The point of my story here is the importance of advocating for yourself.  Part of me wishes I had pushed that button and asked to start over with an explanation of what the equipment over my head was for. Part of me wants to write a reminder to medical staff that every step of what is happening needs to be explained to a patient before it happens. I could hear my nursing instructors’ voices drilling these principles into our heads so many years ago as I lay in that tube. I think of what a low risk, no pain procedure this was for me, and my empathy for people who go through scary, painful procedures grew a thousand percent that day.  

So remember, if you or a loved one is facing uncertain tests or procedures, you have a right to ask what is going to happen, detail by detail. It is part of the Patient’s Bill of Rights. If you need support, ask a friend or family member to go to appointments with you. Know ahead of time what questions you have, and don’t be afraid to ask them. And never, ever feel like you are being a pest or bothering medical staff. Their job is to inform you and make things clear, so don’t hesitate to say, “I don’t understand,” or “I need more information.”   

You are your own best advocate. If you are a parent of a minor or caregiver of a friend or family member, you are a lifeline for them. Your role is hard but so vital. The patient is the most important focus of any appointment or procedure, and your presence ensures good care.

Blessings on those of you who endure difficult things. Blessings on those of you who stand up for those enduring difficult things. May the Holy Spirit enfold you each and every day.

Blessings,
Heidi

March 7, 2026 – One Step at a Time

Every once in a while I experience tiny victories in life that simply make my day. You may have noticed the absence of the Care Message the past two weeks.  I was enjoying the blue skies and warm sunshine of Florida while attending our nephew’s beautiful wedding. While I truly missed writing, it was a week full of family fun and a few adventures.

One of those days held my little victory when my Apple Watch informed me so happily that my average steps per day were up from last year! I was thrilled and a little proud of myself for accomplishing my goal of increasing my activity level. As silly as I think it is to be emotionally impacted by a watch, it was unsolicited encouragement that really made my day. Yay me! Mind you, I am nowhere near my ultimate goal of how many steps I want to take each day. But, the fact that I made progress is a step in the right direction. 

Doable baby steps to reach a goal is one of the best ways to sustain new habits. The positive reinforcement from my watch makes me want to “step it up” to the next level now. It’s a fun challenge that I know I can achieve.

What are your achievable goals? Remember that we don’t have to jump in full force and reach our ultimate goal the first time we set out to reach it. Baby steps taken intentionally add up in big ways to a healthier life! And you don’t need a smart watch to track your goals, either. 

I was blessed with mine as a gift, and it has made a difference for me. But, a good old pen and paper record or tracking your progress in your head works just as well if that is the tool you have available. For “5 Steps to Get Started” on a fitness routine from Mayo Clinic, click here. The benefits to your health are long lasting!

Another way I’m “stepping it up” is by attending this coming week’s presentation on administering naloxone/Narcan (brand name for a nasal spray device that delivers naloxone), the lifesaving medication that anyone can learn to use to save someone who has overdosed on an opioid. I carry Narcan with me whenever possible on the outside chance I’ll run across someone who needs it. It’s a simple way to save a life!

Learn more about the Responding to an Overdose with naloxone/Narcan presentation on Tuesday, Mar 10 from 6:30–8:00 pm, Minneapolis campus, on the Mental Health Connect website here. If you are registered to attend either in person or online, you will receive a free naloxone kit of your own.* 

When someone is overdosing on an opioid, time is of the essence. You don’t have to be a licensed health care professional to administer this safe and effective lifesaving medication when witnessing this type of an emergency. This presentation is designed to equip laypersons with the knowledge and skills necessary to save a life.

• Learn how to recognize an opioid overdose.
• Understand what naloxone/Narcan is and how it works.
• Know how to properly administer naloxone to someone experiencing an overdose.
• Become familiar with Steve’s Law/MN’s Good Samaritan and Naloxone Law.

Presenter: Meghan Walsh, Overdose Prevention Specialist, Steve Rummler HOPE Network, St. Paul

*Email Heidi Simpson Tjeltveit ([email protected]), MHC education team member, by Tuesday, Mar 3 indicating you plan to attend either 1) in-person or 2) online to ensure enough free naloxone kits are available. Individuals participating online via Zoom: a Zoom link will be sent via email and arrangements will be made after the program ends to get a free naloxone kit.

There are so many ways to step up in this world. Blessings on your way to achieving your own goals!

Getting my steps in,
Heidi

February 14, 2026 – Alive Together

My sense of well-being is always, always at its best when I have been in community with others.

This past week has become a standing week, when the full-time staff from the camp we love so much stays with us during their annual recruiting trip. We then host a reunion for staff alumni in the area on Saturday night, and we get to connect with so many beloved people. The week is full and happily exhausting. But, when they leave on Monday morning my heart is lonely. Just having their presence in the house fills me with such joy. Once the quiet hits as they move on to the next area of the country, I’m a little sad.

Moments of loneliness are part of life. We sometimes anticipate them, and other times they hit us out of the blue. I always give myself a day or two to adjust to the quiet, but I know I’ll get busy with the “next thing” and be okay. I have my honey to keep me company, a large extended family to turn to, and friends who are there in a heartbeat for me. But sometimes loneliness persists.

Does this sound familiar? Former U.S. Surgeon General, Vivek Murthey, MD, MBA, called loneliness a public health epidemic. “Loneliness is a normal part of the human experience… but prolonged loneliness and disconnection can be harmful to our health. It is time we address this issue to improve our well-being.”

Our Take Time for Mental Health collaborative with St. Joan of Arc Catholic Community has asked Sandy McGuran, MSW, LISW, Regional Manager Senior Housing Partnerships MN and WI, Accent Care, St Paul, to speak to us about how to break through loneliness. This program will explore strategies for improving our well-being while minimizing feelings of loneliness.

Sandy will be speaking on Tuesday, Feb 17 at Bethlehem’s Minneapolis campus. The program begins at 6:00 pm, with a delicious light dinner followed by Sandy’s presentation from 6:30-8:00 pm. Click here for more information. Sandy is a wonderful speaker and I can promise you will take away valuable nuggets for your own life.

I also encourage you to check out the events page on our website to find so many ways to plug in to find your own sense of community and help keep loneliness at bay. Do you love a good book? Check out the book club! Want to get involved with a seniors group? Plug in to Seniors Together! Do you have little ones at home? Come on Second Wednesdays for Storytime with Cindy Beltz at Minnetonka, or for Itty Bitty Get Togethers with Pastor Heather in Minneapolis.

Do you love a hands-on project? Then Day of Service or Habitat for Humanity just might be the place for you, along with dozens of other opportunities to get connected and make some new friends.

I recently plugged in to Theology on Thursdays with Pastor Meta and am so thankful to hang out with this group of people and get to know some new faces. There is a place for you at Bethlehem, too!

I know from personal experience how easy it is to stay home when my energy level is low and I just feel so isolated. But my heart sings when I find the energy to get in my car and participate at church. If that step is just too overwhelming, give us a call and we’ll find someone to help you get to activities. Community is a beautiful thing!

Feeling connected,
Heidi

February 7, 2026 – A Good Time Was Had By All

I have to tell you, I was reminded this week just how much I like bowling! I am not great at it, even though one year Mark and I were in a mixed couples bowling league and I like to pretend I have some technique. I own my own bowling ball and shoes, but I can barely lift the ball any more because it’s so heavy! But that didn’t stop me from joining in the fun of a staff bowling party this week. We had lunch together, we exchanged pretty funny white elephant gifts. (I am now the proud owner of an old hand crank phone!) And, we cheered each other on as we laughed and had great fun together. A good time was had by all!

According to Healthy Minds, “fun is more than a feel-good distraction—it’s a powerful form of self-care. When we engage in activities that bring us joy, we activate the brain’s reward system, releasing feel-good chemicals like dopamine and serotonin. This reduces stress, improves mood, and helps regulate emotions. Simply put, fun makes life feel lighter and more manageable.”

What have you done for fun lately? Or what would you like to do for fun? I love game nights with my kids or friends. Exploring unknown parts of the city we live in or taking a walk with friends at the University of Minnesota Landscape Arboretum rank up there in my book. Going to a lighthearted movie or play can take my mind off of everything that’s going on around me. And when I find fun things to do, it gives me the energy to reengage with the serious side of life and to be more productive.

So as we navigate this world of ours, remember to have some fun! It’s good for our bodies and good for the soul.

Mindful Movement is also good for the body and soul, and you can find the Zoom link to join the virtual presentation of “I Am Safe: Mind-Body Practices for Promoting Mental Health” here.

If you missed the first of two presentations about the Clobber Verses last week with Rev. Emmy Kegler, register to attend on Thursday, Feb. 12 here. You’ll be glad you came.

So remember to have some fun! Enlist your family to come up with ideas, invite friends to join you, and find your joy!

Heidi

January 31, 2026 – A Glimmer of Hope

I am sitting in my kitchen writing tonight with candles lit in my front windows, a gentle glow of hope and community shimmering into the night. It has been an emotional week. I pray that by the time you read this message positive change has come to our state, our home.

I was in a meeting with the Reconciling In Christ (RIC) committee this week and a beloved member of the team and our congregation blessed us with devotions to begin our meeting. One of the things he said, a statement he heard from someone, was that, “God does not need our good works. Our neighbor does.” It struck me as such a simple yet profound message. Our good works on behalf of our neighbors is Christ’s love in action.

There are plenty of opportunities to be involved and to be one who does what they can to help, one who sees a need and meets it in a way they are comfortable with. Bethlehem’s Day of Service is coming up soon, and the more who show up the merrier to prepare kits to help others in parts of the world that just don’t have the resources available that we do to promote good health. REGISTER HERE to join in the joy and the fun of this day.

Another great opportunity to make a difference and to learn more about supporting our LGBTQIA2S+ neighbors is coming up on February 5 and 12. REGISTER HERE to receive a link to join Rev. Emmy Kegler (author, speaker, podcaster, theologian, and pastor) for a two-part Bible study that takes a look at the verses most commonly pulled out of their biblical context to condemn homosexuality and the LGBTQIA2S+ community. How have they been used by Christians to “clobber” marginalized people? How can a robust study of these verses help us interrupt the harmful ways they are misused in the name of Jesus? Hosted by the RIC Core Team, these sessions will invite our historical, literary and cultural curiosity for these verses and their more modern translations. Together, we’ll notice how tempting it can be to choose certainty over connection to the sacred story and one another. This awareness and movement can make a way for more healing and hospitality than we thought possible.”

And of course, finding ways to pitch in and help in your own community and neighborhood right now is so important. A great place to start if you’re not sure where to plug in is your local food shelf. Donations and deliveries are in high demand, and you can have a huge impact helping your neighbor by volunteering.

May you find a glimmer of hope in your circle this week, whether it is a candle glowing from someone’s window, or a vigil to attend, or the kindness of a friend or stranger that makes you smile. And may you be the glimmer of hope for someone you cross paths with this week. Your simple acts of kindness make the world a better place.

With hope,
Heidi

January 24, 2026 – Frostbite and Mindful Movement

So, you might be asking, “What can frostbite and Mindful Movement possibly have in common with each other?” Let me explain: being alert to frostbite and participating in mindful movement are both ways to take care of ourselves in this cold and stressful world.

Many of us are outside even on the coldest of days for one reason or another. With the incredible arctic air mass that is blanketing us lately, it is crucial that we are aware of symptoms of frostbite and know how to respond.

Frostbite is most common on the fingers, toes, ears, cheeks, chin and tip of the nose and even private parts that aren’t directly exposed to cold air. Because of numbness, you may not notice you have frostbite until someone points it out. According to Mayo Clinic, the early symptoms of frostbite are

• Numbness.
• Tingling.
• Patches of skin in shades of red, white, blue, gray, purple or brown. The color of affected skin depends on how serious the frostbite is and the usual skin color.
• Cold, hard, waxy-looking skin.
• Clumsiness due to joint stiffness.
• Pain.
• Blistering after rewarming.

Mayo also states: “People with frostbite also might have hypothermia. Shivering, slurred speech, and being sleepy or clumsy are symptoms of hypothermia. In babies, symptoms are cold skin, a change in skin color and very low energy. Hypothermia is a serious condition in which the body loses heat faster than it can be produced.”

If you are outside and experience these symptoms, it is time to seek professional medical help.

To avoid frostbite, remember to dress appropriately for the weather: wear loose layers, hats, mittens, socks and sock liners; limit time outdoors (it can take mere minutes to develop frostbite), don’t drink alcohol if you plan to be outside, and stay hydrated.

Click here for more valuable information from Mayo Clinic about frostbite and what to do if you experience signs of frostbite.

This brings me to Mindful Movement. Learning movement and breathing techniques can help enormously when one is feeling stressed or unbalanced. These practices are simple and easy for anyone to do, and they can be shared with others to promote health and wellbeing. What good fortune that we have an expert in mindful movement, Chrissy Mignogna (Director of Education and Lead Trainer for movemindfully, and owner of Winged Heart Yoga, both located in St. Paul), joining us for a Zoom presentation on Tuesday, Feb 10, from 7:00-8:30 p.m.
Click here for more information.

This presentation, “I Am Safe: Mind-Body Practices for Promoting Mental Health”, is brought to us by Mental Health Connect. Click here for the Zoom link.

To simplify your search for information:

Here is information on frostbite:
Frostbite: Symptoms and causes — Mayo Clinic

And here is information on the Moving Mindfully presentation:
I Am Safe: Mind-Body Practices for Promoting Mental Health — Mental Health Connect

Bundle up, be safe, and move mindfully!

From the warmth of my kitchen,
Heidi

January 17, 2026 – Extraordinary Times

These past weeks have been extraordinary. The trauma many in our community are experiencing is palpable. Each of us has our own story to share and every story is important. Our stories are important because they are personal and they are real and they are our testimony.

How do we handle the stress we are living with and yet continue to find joy and live into the promises of Christ?

Are you experiencing signs of stress like headaches, trouble sleeping, changes in appetite, frequent mood swings or difficulty concentrating?

Does stress manifest itself in other ways in your body?

I know this weekend I couldn’t focus on anything and I canceled all of my social engagements and opted to spend time with my family to decompress and to just be in the presence of my joy-filled little granddaughters. They are balm to my soul.

It is so important these days to pay attention to your body. It’s okay and recommended to take breaks from social media, even when we feel urgency to stay informed. Remember to breathe, get exercise, spend time in nature, eat healthy foods, stay hydrated, get enough sleep and connect with loved ones who are like minded and supportive. If you are feeling like your stress is overtaking you, remember that it is okay and totally acceptable to turn to a professional for help.

Click here to learn about Managing Stress from NAMI for more wonderful insights and ideas for handling these stressful times. I also encourage everyone to find a trusted friend or family member to debrief with. Just processing our feelings with a safe person helps release stress and helps us feel connected and able to get through our days.

Here is a public statement from NAMI:

“Please remember that support is available. If fear or stress is affecting you, help is here. Call or text 988, the Crisis and Lifeline. It is free, confidential, and available in Spanish and other languages. NAMI Minnesota also offers online free support groups and classes designed to help navigate stress, trauma, and resilience together.”

Visit NAMI-MN

I close with these encouraging words from Gandhi that a friend shared with me this week. She has them copied and taped up throughout her house, and I plan to do the same.

“When I despair, I remember that all through history the way of truth and love has always won. There have been tyrants and murderers, and for a time, they can seem invincible, but in the end, they always fail. Think of it—always.” —Gandhi

Blessings to each of you as you find glimpses of joy and celebrate community.

Heidi

January 10, 2026 – Happy New Year!

Welcome back to the routine of everyday life! I hope everyone was able to find glimmers of joy and moments of rest over the holidays.

I find that as our family grows, our traditions are changing and expanding to include new layers of loved ones and their extended families, and the unexpected joys of this season reminded me that the beauty of celebrating Jesus’ birth comes from the love that surrounds me in new AND familiar faces and experiences.

Although there is comfort in familiar traditions, I learn over and over again that it isn’t having the same exact appetizers or meals or playing exactly the same games or keeping to the same routine every single year that makes the holiday season meaningful. It’s connecting with people, and attending a joy-filled Christmas Eve service at church, and it’s being open to new adventures and experiences to see what might be in store for me.

Along with the joy, however, I am now experiencing the crash of post-holiday fatigue, and I am trying to stay energized under these grey skies! So I’m pulling out my sun lamp and working on my strategies to help myself thrive in this Minnesota winter.

My couch calls to me every single afternoon, and I’m striving to seek energizing activities instead of succumbing to the easy out under a warm blanket. While I am a big supporter of napping, when I start using that couch as an escape from the greyness, I know it’s time to take action to combat seasonal affective disorder and the depression that comes with our winters for me.

One of the things that I’m looking forward to helping me is happening on Tuesday, Jan 20. Our Take Time for Mental Health team is hosting From Isolation to Belonging, a presentation that explores the science behind depression, addiction and the role of the nervous system, and how the healing power of community and belonging can help us move toward wholeness. I think understanding what is going on in my body provides aha! moments for me that help me assess just how I am actually doing.

The interactive program will be led by Jason Mayer (BS, MS, LPCC) of Anam Cara Therapies on Tuesday, Jan 20 at 6:00 pm. It will be held just down the road at St. Joan of Arc Catholic Community (4537 3rd Ave S) and a delicious dinner will be served. The second of the two-part series From Isolation to Belonging will be held at the Minneapolis campus on Tuesday, Feb 17. Save the date!

This is part of a monthly series of mental health education presentations in partnership with our friends at St. Joan of Arc Catholic Community (SJA). This year the theme of the series is Building Hope and Healing In Uncertain Times. Meetings are held the 3rd Tuesday of each month, and meetings alternate between Bethlehem’s Minneapolis campus and SJA.

Find more information here.

I hope you will find positive ways to navigate these dark days. The greatest news is that the days are getting longer! Spring is almost right around the corner!

May Christ’s light shine on you,
Heidi