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

December 27, 2025 – Christmas Blessings

I hope everyone is finding moments of joy and peace this holiday season! As we enter the new year, may you make yourselves a priority and take care of your physical and mental health. May you find a sense of community with friends or family or neighbors or your church family. May you seek to fulfill dreams and goals no matter how small or big. And may you always know that you are loved so deeply by a God who cares about each and every one of us.

Much love to each of you,
Heidi

December 20, 2025 – May You Find Joy

Not to draw attention to myself at all, but it happens to be my birthday this coming week. When I was growing up, as child number five of six, each of us received one golden gift on our birthday. Mom would wrap our thoughtfully selected gift and place it on the dining room table for us to behold in the morning when we descended from our bedrooms upstairs. There was that flutter of excitement as we beheld that beautiful gift of the unknown waiting for us to open and we saw our dreams come true as we opened our gift.

Mom was always so good about making sure that my birthday gift was wrapped in BIRTHDAY paper, and not once did she (and dad) give me a joint birthday/Christmas gift. My day was always recognized just like the other five’s birthdays, and I have always treasured that effort of hers to make sure my birthday didn’t get lost in the Christmas hubbub of a large family.

Probably the biggest bonus gift of our hard working, chore assigned family was the gift of NO CHORES ON YOUR BIRTHDAY! Of course, being born the day before Christmas Eve, when our family celebrated Christmas, there were plenty of chores and tasks to accomplish to prepare for our big celebration on Christmas Eve. Mom would start to ask me to do something: “Heidi, can you…”, then she would pause and say, “Oh, yes, it’s your birthday. Never mind.”

In retrospect, we should have established another day for me to take my day off of chores guilt free. But at the time, we didn’t think of it, and my older siblings covered all of the bases. Our Christmas Eves were always lovely and love filled, in spite of my absence of preparation assistance.

Fast forward to the 1980’s, after Mark and I were married and we were trying to start a family of our own. I had sworn that I would NEVER have a December baby, because your birthday does tend to get overridden by Christmas, and then… we had problems getting pregnant. After the trauma of infertility issues and a lot of doctor visits, lo and behold, my sweet baby boy Andrew was born a couple of years later… on December 19th! Just a few days before my birthday! I looked up to Heaven and said to God, “Ok God! I get it! Great sense of humor! I will take my baby whenever I get him!” What a gift. It no longer mattered when my baby arrived. He was sheer joy. My best birthday gift ever, in God’s timing.

The lesson I learned was that we are simply not in charge. God is in charge. Less than two years later, our beautiful baby girl Mari was born a week overdue… on our 5th anniversary. We share significant calendar dates with both of our beloved children, and I am always reminded of God’s sovereignty as we celebrate these most significant occasions in our lives.

We have been blessed with marriage and children, and I recognize that that does not happen for everyone who desires it. Yet, I praise God for the ways God shows up for each of us in our own beautiful lives and finds ways to lift up our own dreams and helps us each find joy in this world.

Blessings on your dreams and desires this Christmas season. May you see God’s hand and find joy in your life.
Heidi

December 13, 2025 – Easy Ways to Make a Difference this Holiday Season

I am looking out my window today at the fluffy, gentle snow that is falling. By tonight it will be a full fledged storm, but for the moment I am warm and cozy and thinking about the upcoming holidays. Gift wrapping, menu planning, Christmas card writing are all waiting for action on my part. I will get to them as the day and week goes on, but part of my day today will be spent drinking warm tea and contemplating how I can make a difference for others this year, so I have been thinking about things that have played a part in my everyday life lately that are easy and that I can share with others to consider.

Last weekend I spent a whirlwind three days with my beloved daughter Mari in Colorado. She teaches in a school where the staff loves and supports their students and their families, as most schools do. I was able to spend a joy-filled day in her classrooms volunteering (she sees 80 plus 5th graders for math every day), and every time she introduced me to her students, I had a room full of awe struck kiddos run up to give me hugs and tell us that we have the same face. I was touched by their sweetness and kindness and all of the funny honest things they shared with me and the questions they asked me about Ms. Peterson when she was growing up, especially about her level of naughtiness. So funny! (And she was about the least naughty child one could dream of!) The day was simply delightful. And like any school in the country, there are kids whose families struggle to buy gifts and holiday meals for their kids. So the staff adopts every child in their school whose family needs support at holiday time. Gifts and clothes will be purchased for every child in the family, and gift cards for groceries will be shared. I’ve experienced the sheer joy of shopping with Mari in the past for the families she adopts, and this year we will simply Venmo her money to help cover the purchases she makes. Do you know a teacher or a school that might need support to help a student in need? If this is a passion for you, consider reaching out to see if you can help support a family or student this year.

If you happen to be buying presents online right now, remember that you can “thank your driver” after packages are delivered and they will receive a $5.00 bonus at no cost to you! Someone told me about this earlier in the week, and after I received a box this week, and my Alexa had a notification for me, I asked her, “Alexa, what is your notification?” After she told me a package had arrived, I told her, “Alexa, thank my driver.” And Alexa told me that my delivery driver would receive a $5.00 bonus! Five seconds of my time, and I made a difference for that person! This program is running for a limited time only, but it’s free and easy for the moment. I believe you can access it on your apps as well.

Because of the storm that is brewing as I write this, Mental Health Connect’s holiday gathering was canceled tonight. Along with enjoying yummy food and great fellowship, our collaborative members were also supporting NAMI’s gift drive this year by bringing donations to be given to those in Mental Health facilities this Christmas. Did you realize that while so many gifts are given to people who are hospitalized over the holidays, especially kiddos in children’s hospitals, rarely do kids and adults who happen to be in mental health hospitals or residential facilities ever receive gifts? NAMI Minnesota has set out to change that and to bring a glimmer of joy to people who are struggling and in a mental health facility over the holidays. If you want to help bring that joy to someone, check out the specific gift list in this link for NAMI’s Holiday Gift Drive. They even have a convenient Amazon Wish List you can purchase from, then remember to thank your driver! Keep in mind that the deadline for donating is fast approaching, so you’ll need to take action quickly to participate.

If you or someone you love are struggling with the holidays emotionally, check out and share Mental Health Connect’s Holiday Tool Kit for resources to help get through the season. You can even share it in your social media posts! It may be just what someone needs.

Every year we see bins in our communities overflowing with donations for Toys for Tots and food shelves and other worthy causes, and we watch the generous people on the news who help bring Christmas to so many. But until recently I haven’t given much thought to how one accesses those resources if you need to be the recipient of toys or food or support. If you know someone who is having a hard time providing for their family this season, share this link to Request a Toy from Toys for Tots, and this one from Second Harvest to Find a Food Shelf. Keep in mind that many food shelves also offer support for heating and electrical bills as well as other resources beyond putting food on the table. Or recommend thefoodgroupmn.org for affordable groceries. Anyone and everyone can shop at these Fare for All pop up sites for nutritious, quality foods at discount and budget friendly prices.

And finally, remember to start your day with joy. I have known my dear Dad for every single day of my 65 years of life, and as I chatted casually with him this week, I learned a lovely nugget I hadn’t known before. He has been sick and he was sharing how he knew his lost voice was returning because he could almost carry a tune again as he sang his morning song in the shower. When I asked him what his morning song is, he said, “I sing Praise to the Lord every morning, and I pray the Lord’s Prayer along with my prayers for my family at the same time. It’s so pleasant and it sets the tone for the day.” My heart overflows.

Praise to the Lord!
Heidi

December 6, 2025 – Advent Vespers Services: A Moment to Pause