Depression

Depression

Answer me quickly, LORD; my spirit fails.  Do not hide your face from me or I will be like those who go down to the pit. 

Psalm 143:7 (NIV)

Depression is one of the most common mental health issues today, affecting one in ten adults.¹ According to studies compiled by the Hope for Depression Research Foundation, it is the leading cause of suicide (there is a suicide approximately ever 12 minutes), it causes $23 billion in missed work per year and has a $100 billion impact on US business per year, it affects over 300 million people worldwide, and it is a primary cause of disability worldwide.  In addition, postpartum depression impacts approximately 15% of women following childbirth.²   

For many, depression is a chronic condition, where for others, it is more situational.  Depression cannot simply be categorized as a brain chemical imbalance, because it is much more complex than that.  In addition to the multiple combinations of chemicals that can affect depression, there are other factors, including chemical levels, a problem in the brain with mood regulation, genetics, life-events, medications, and medical issues.³ Depression is a very complex topic.

It is a mistake to think that if you are following Jesus, you will not suffer from depression.  David, a man after God’s own heart, suffered depression several times, as is suggested in the Psalm above.  Elijah also suffered depression following persecution by the king and his wife.

Elijah was afraid and ran for his life. When he came to Beersheba in Judah, he left his servant there, while he himself went a day’s journey into the wilderness. He came to a broom bush, sat down under it and prayed that he might die. “I have had enough, Lord,” he said. “Take my life; I am no better than my ancestors.” 

1 Kings 19:3-4 (NIV)

IMPORTANT:  Elijah did not intend to take his own life, but he asked God to take it.  Though he wanted his life to end, there is no indication that he would have taken matters into his own hands. God is the giver of life, and as Christians we simply do not have the right to end it.  The sixth commandment states that we are not to commit murder, and that is exactly what suicide is.  If you are contemplating suicide, please go to our Resources section and find help.  Suicide ideation is a tool of Satan to destroy the humans he hates so much.  God does not want you to end your life, and he does have answers for you.

So how do you combat depression and ruin Satan’s day?  First, if you are severely depressed, you may need to get professional help and possibly medication in order to get to a place where you can fight it on a spiritual level.  If that is the case, please get the help you need.  After that, here are some suggestions to beat depression:

Speak Life!  Our article on “Speak Life!” in the Therapies section goes into great detail about the power of words in our life.  In the case of depression, it is very important to retrain your brain by speaking positive, life-giving words.  I have included some options in the “Speak Life!” section below.

Talk to someone.  It is important when dealing with depression to not handle it alone.  Find a friend or family member who is willing to help you talk through things and hold you accountable for beating depression.   Although it is important that this person can be empathetic, it will not do you any good if they constantly reinforce the depression. Find someone who is understanding, yet will also remind you of the positive.  If you don’t have someone in your life who can do that, you may want to check with your church or find a Christian counselor. 

Search your heart for any unconfessed sin. I am not saying here that all depression is because of sin, but it is one of the causes. This was certainly the case for David after he committed adultery with Bathsheba and then, after she became pregnant, had her husband killed in order to cover it up.  You can read his heartfelt repentance and his desire to have the joy of the Lord back in his life in Psalm 51. 

Tell God how you feel.  You don’t need to sugar-coat things with God; he already knows how you feel.  Ask him to help you beat depression. Thank him for the many ways he has already blessed you and thank him for how he’s working in your life
right now. 

Laugh.  In the Therapies section, the article “Laughter” talks about the many benefits of laughter,  including the fact that it stimulates endorphins in the brain and elevates mood. Commit yourself to laughing every day, regardless of your circumstances and even if you don’t feel like it. The “Laughter” article has several clean stand-up comic routines in the resources section to get you started, but you can also choose your favorite funny movie, show, or book.

Check your medications.  Many medications list depression as a common side-effect.  Talk to your doctor about whether your medications may be a contributing factor.  If they are and you can change, great.  But, if you can’t change medications, sometimes just knowing that the depression is a side-effect can make it cognitively easier to deal with.  When you are feeling depressed, remind yourself that it is a side-effect, and then focus on more positive things.

Identify possible causes.  Are there events in your life that are contributing to your depression?  Make a list of the things that may be contributing.  If there are things that you can control, write out how you can change those circumstances.  But if there are things on the list that are outside of your control, such as the behaviors of others, turn those things over to God to handle and then trust him to handle them.

Get some sun.  If you notice your symptoms are worse in the darker, colder months, you could be suffering from Seasonal Affect Disorder or SAD.  SAD is caused by a lack of sunlight, which can cause a decrease in brain chemicals such as serotonin and melatonin, causing depression.  Getting more sun or installing a special lightbulb in your home can help.  Even if you don’t feel that you have SAD, getting some sun may still be beneficial.

Keep it positive.  The more positivity that you are surrounded by, the more your brain will be able to re-train itself to see the world in a more positive light.  Throw on your favorite praise and worship songs.  Write positive or funny messages to yourself and put them up in the house.  Meditate on scriptures that give hope and peace.  (See article on Relaxation & Meditation in the Therapies section for more ideas on this topic.)

Journal. Journaling can be helpful in many ways.  It allows you to get your thoughts and feelings down on paper where you can see them.  By reviewing them, you can begin to identify trends and possible causes of your depression.  Be sure to write the things that you are thankful for, including prayers answered.  Review those frequently.  Once you have been doing this for a while, look back to see the progress.  Progress can be hard to see on a day-to-day basis, but it is much easier to see when you return to the beginning. 

Serve.  Focusing on your problems and your depression can quickly lead to a dangerous downward spiral.  After a while, it can seem like there is no way out. The best way to overcome these types of obsessive thoughts is to serve others.  This takes the focus off of you, and you gain the positive feelings of helping someone else.  Jesus came to this earth the first time to serve others.  By taking our cue from him, we gain enormous benefits, whether we are trying to overcome depression or not.  The more we give to others, the more positive benefits we gain in our own lives.  It’s God’s math. 

Exercise and watch your diet.  Exercise releases endorphins that help to elevate mood. You don’t have to run out and join a gym, though.  Exercise can be as simple as taking a walk or doing something you enjoy, like dancing.  Don’t make things complicated.  Find something you enjoy and do it consistently.  Take a look at the foods you’re eating as well.  I have placed a couple of articles on this topic in the resources section.

Give yourself time.  Depression doesn’t go away overnight.  Satan has worked hard to get you here, and it can take time and work to beat it.  Don’t beat yourself up if you have a bad day; that will only make things worse.  You are allowed to make mistakes or occasionally fall back into old habits.  God still loves you!  What is important is to do what you can to get back on course and recommit to beating depression.  And always remember that God is by your side the whole time.  

“You Are More” by Tenth Avenue North

“By Your Side” by Tenth Avenue North

“Just Be Held” by Casting Crowns

“Flawless” by Mercy Me

I waited patiently for the LORD; he turned to me and heard my cry. He lifted me out of the slimy pit, out of the mud and mire; he set my feet on a rock and gave me a firm place to stand. He put a new song in my mouth, a hymn of praise to our God. Many will see and fear the LORD and put their trust in him. Psalm 40:1-3 (NIV)

But you, LORD, are a shield around me, my glory, the One who lifts my head high. Psalm 3:3 (NIV)

Why, my soul, are you downcast? Why so disturbed within me? Put your hope in God, for I will yet praise him, my Savior and my God.  Psalm 42:11(NIV)

For I am convinced that neither death nor life, neither angels nor demons, neither the present nor the future, nor any powers, neither height nor depth, nor anything else in all creation, will be able to separate us from the love of God that is in Christ Jesus our Lord.  Romans 8:38-39 (NIV)

John 16:33 tells me that though there is trouble in this world, Jesus has overcome the world.  I can have faith that there is nothing in this world that Jesus can’t conquer!

Philippians 4:8 reminds me to meditate on the things that are noble, right, pure, lovely, and admirable.  I will take time every day to consider this.

Deuteronomy 31:8 tells me that God goes before me and is with me.  He won’t leave me, and he won’t give up on me.  I don’t need to be afraid or discouraged.

“Food Is They Medicine” from Erika’s Lighthouse.  

“What foods are good for helping depression?” by Jon Johnson. 

“Overcoming Depression” from CBN.  

“Overcoming Depression Biblically and Naturally” by Stephen Shober

Citations:

1. Kessler RC et al. Prevalence, Severity, and Comorbidity of Twelve-Month DSM-IV Disorders in the National Comorbidity Survey Replication (NCS-R). Archives of General Psychiatry, 2005 Jun; 62:617-627.
2. “Depression Facts” from the Hope for Depression Research Foundation.  https://www.hopefordepression.org/depression-facts/?gclid=EAIaIQobChMInvqJyM2s6gIVyODICh3jNAydEAAYASAAEgIKqvD_BwE
3. “What Causes Depression?” from Harvard Medical School.  https://www.health.harvard.edu/mind-and-mood/what-causes-depression

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