Grappling with Depression

By Jinny Sherman

 

In the United States…twenty-five percent of adults experience major depression during their lifetime. (Christianity Today, March 2009)

I’ve experienced it, and so have people I love. Depression affects spirit, body, and mind. When I’m depressed, it’s difficult to motivate myself to do anything, but doing nothing is the worst thing I can do. The following steps lift me out of depression.

Steps for strengthening the spirit:

1.  Ask God for help

“We must learn to battle fiercely against discouragement…we must listen to Jesus’ words—who he is, what he has done, (and) what he is doing.” Seeing Through, by Dave Roper.

2.  Meditate on Bible promises, like “The Lord is close to the brokenhearted and saves those who are crushed in spirit.” Psalm 34:18 (NAS). It’s difficult to sense God’s presence when you’re depressed, so cling to the facts of Scripture. He promises to be with us in darkness (Psalm 23:4); to rebuild us (Jeremiah 31: 4); to give us songs of joy instead of tears (Psalm 126:5), beauty for ashes (Isaiah 61:4), a new start (Isaiah 43:18, 19), a future and a hope (Jeremiah 29:11-13).

3.  Forgive Past Hurts. Forgiveness is vital to personal well-being and peace of mind. Lack of forgiveness blocks energy, creativity, and the opportunity to live fully now. Ask God’s help to forgive.

Steps for strengthening the body:

1.  Exercise. Walking relaxes tight muscles, and improves sleep and mood. Start with twenty minutes, and work up to more.

2.  Sleep. Adults need seven to nine hours of quality sleep. Sleep deprivation can lead to despair.

3.  Think before you eat or drink.

·         Cut back on sugar. Processed sugar causes mood swings. Instead, eat fruits like apples, pears, apricots, and oranges. Their natural sugar absorbs into the blood more slowly, giving energy, not erratic emotions.

·         Eat protein every few hours to keep your blood sugar even. A hard-cooked egg, a handful of almonds, or some cottage cheese make great snacks.

·         Drink 8-12 cups of water a day.

·         Avoid alcohol, a natural depressant.

4.  Laugh. Watch funny DVDs. Go to a park and watch the antics of ducks and children.

Steps for strengthening the soul:

  1. Contact someone—a family member, a friend, a counselor or pastor you communicate well with.
  2. Avoid negative people. This can be challenging to do, especially if they’re family members. But while you’re rebuilding emotional strength, limit the time you spend with them.
  3. Get to where there are people. Isolation breeds negativity. Visit a coffee shop, a library, or a church.
  4. Listen to your favorite worship music.
  5. Do something kind for someone else. Wash windows or mow the lawn for an elderly neighbor. Take books to someone who’s housebound. Fix a gate or a computer.
  6. Seek professional help if your depression is debilitating or lasts more than two weeks.

By practicing these guidelines, I’ve avoided much of the depression that used to plague me. I hope they’ll make a difference for you.

 

Jinny Sherman writes from Ashland, Oregon. jinny@mind.net