| I heard about a woman who was suffering from | | | | were they doing? Feeling sorry for themselves? |
| depression, so her concerned husband took her to a | | | | Asking God, "Why?" Moaning and complaining like I do? |
| psychiatrist. The doctor listened to the couple talk | | | | No, they were singing! Sure they were suffering, but |
| about their relationship, and then he said, "The | | | | they knew they were children of God. Paul may have |
| treatment I prescribe is really quite simple." With that, he | | | | even been remembering his personal encounter with |
| went over to the man's wife, gathered her up in his | | | | Jesus on the road to Damascus. (Acts 22:10) They |
| arms, and gave her a big kiss. He then stepped back | | | | were praising God because they had been rescued |
| and looked at the woman's glowing face and broad | | | | from their sins, filled by the Holy Spirit, and added to |
| smile. Turning to the woman's husband, he said, "See! | | | | God's family. No jailer could take that away. That was |
| That's all she needs to put new life back into her." | | | | worth being grateful for, no matter what else |
| Expressionless, the husband said, "If you say so, Doc, I | | | | happened to them. Even if they were to be killed, it |
| can bring her in on Tuesdays and Thursdays." | | | | would only send them to heaven. So why should they |
| Okay, that's not how to treat depression, but I have a | | | | fear? That's some awesome faith, isn't it? |
| few other suggestions that make more sense. As a | | | | 5) Get Rhythm. |
| result of trial and error, over the course of thirty years, | | | | When I feel a case of the gloomies descending, that is |
| I've found ten blues battling strategies that often help | | | | not the time to play melancholy music. Positive upbeat |
| me. These are not quick fixes, and this list is not | | | | tunes are in order -- the sort of music you might hear |
| exhaustive. It is also not a "must do" list. | | | | at a parade or a circus. Music gets your toes tapping |
| When you're depressed, the last thing you need is a list | | | | and your blood flowing. It makes you want to sing. |
| of expectations to live up to. Don't stress about forcing | | | | Singing and dancing sends a message to your brain |
| yourself to accomplish all these things. They're not | | | | that you're happy. Your brain is an actualizer. |
| items to be checked off a list each day. The only one | | | | Whatever it "thinks" is true, it works to bring about. This |
| that is crucial is number one. After that, you can | | | | is why positive thinking works. You tell yourself, "I'm |
| experiment with the others as you feel able to. | | | | happy" often enough and your brain accepts it as fact. |
| 1) Get the Facts and Get Help. | | | | It actualizes that truth, making it happen. I've found that |
| Web sites and books on depression abound. Find them | | | | when depression takes hold of me, I tend to ruminate |
| and do some research. You need to know what | | | | on negative thoughts. Listening to good, Christian music |
| you're dealing with. Learn all you can about depression, | | | | with positive lyrics helps to pour good things into my |
| so you can make educated decisions about your own | | | | brain and crowd those negative things out. There's a |
| health, learn how others cope, and find what medical | | | | list of good things to ponder in the fourth chapter of |
| treatment is available. Many books have self tests to | | | | Paul's letter to the Philippian church. It says to think |
| help you determine whether you are experiencing | | | | about whatever is true, honest, just, pure, lovely, noble, |
| clinical depression or temporary sadness in reaction to | | | | right, or admirable. Philippians 4:8 says, "If anything is |
| an event. In addition to reading everything you can get | | | | excellent or praiseworthy, think about such things." |
| your hands on, one of the most important things you | | | | Christian music helps me accomplish this. |
| can do for yourself is seek medical help right away. | | | | 6) Get Busy |
| Depression is much too complicated for you to solve | | | | We all need to feel like we're involved in something |
| on your own. Clinical depression is a serious medical | | | | significant. We need to participate in something outside |
| condition that is very complicated to treat. Often it is a | | | | ourselves. You might consider volunteering at a local |
| physical problem that requires long term medication. In | | | | women's shelter or food pantry. I've enjoyed both and |
| my own experience, it's taken years of medication, | | | | discovered that when I stay busy helping others and |
| counseling, and practicing various self help methods to | | | | concentrating on their problems, I get a break from |
| slowly emerge from it, and it's still a daily battle. | | | | focusing on my own troubles. This is how HUGS and |
| Many people suffer needlessly from depression | | | | HOPE began. It started with a small effort to make a |
| because they won't consult a doctor. If you're waiting | | | | difference for one family and it grew. I've learned that |
| for God to heal you, consider this: God gives scientists | | | | joy boomerangs. When you give it away, it comes |
| intelligence, which they often use to create helpful | | | | back to you. Helping others gives you the |
| medicines; and He gives doctors wisdom to treat | | | | heart-warming satisfaction of knowing you are making |
| illnesses. Wise doctors and modern medicines are gifts | | | | a difference in the world. That will elevate your mood |
| from God and vehicles through which He often heals. | | | | as well as your self esteem. |
| Doctors can help you determine whether what you | | | | 7) Get Physical |
| feel is truly depression, or if you are just reacting | | | | This is two-fold. Physical exercise is good for us, but |
| normally to a sad life situation. | | | | physical contact is equally important. Our bodies need |
| If you've experienced depression, you already know it | | | | to move to be healthy, and going for a walk is the |
| is not an illness you can "snap out of," no matter what | | | | easiest exercise for me to do when I'm depressed. It |
| others may tell you. It's not something to be ashamed | | | | doesn't require as much energy and motivation as |
| of either. Depression can be a serious physical illness | | | | other activities. Breathing the fresh air and looking at |
| caused by an imbalance of brain chemicals or other | | | | the beauty of nature can be helpful, and taking my dog |
| factors. Like any serious medical condition, depression | | | | along is even better. Just watching his ears flop as he |
| needs to be treated. Without the proper treatment, | | | | bounces down the road in front of me often brings a |
| none of my suggested coping strategies will do any | | | | smile to my face. |
| good. | | | | Exercise affects brain chemicals, and the healing touch |
| 2) Get Focused. | | | | of physical closeness does too. If you're depressed, |
| Feelings of hopelessness and helplessness pervade | | | | hug somebody - anybody, everybody! A hug is good |
| the life of a depressed person. The opposite of | | | | medicine. It reduces stress and tension and it boosts |
| depression is a hopeful attitude. Focusing on hope and | | | | your immunity to illness. Hugs raise self esteem and |
| developing a hopeful heart is a must. It can be | | | | lower blood pressure. They feel good and make |
| accomplished in a couple ways. One way is to search | | | | people happy. And they're free! Hugs are the universal |
| the Bible for the numerous Scriptures that tell how | | | | language that communicates love and acceptance. |
| God has helped those who felt hopeless. It's helpful to | | | | They're healthy for the "hugger" as well as the |
| memorize verses like these: Hebrews 4:15 (For we do | | | | "hugee." |
| not have a high priest who is unable to sympathize | | | | 8) Get Quiet |
| with our weaknesses, but we have one who has | | | | I need to lean heavily on God's word and spend time |
| been tempted in every way, just as we are--yet was | | | | with Him. When I pray, I talk things over with God. |
| without sin.); 2 Corinthians 4:8 & 9 (All-surpassing | | | | When I read the Bible and meditate on it, I hear Him |
| power is from God and not from us. We are hard | | | | speak to me and I contemplate what He says. I've |
| pressed on every side, but not crushed; perplexed, but | | | | found this to be one of the best anti-depressants there |
| not in despair; persecuted, but not abandoned; struck | | | | is. However, I need to add a word of caution here. Too |
| down, but not destroyed.); Matthew 6:34 (Therefore do | | | | much solitude can worsen depression. Isolating yourself |
| not worry about tomorrow, for tomorrow will worry | | | | and avoiding people can make depression grow. Don't |
| about itself. Each day has enough trouble of its own.); | | | | use meditation time as an excuse to avoid human |
| Isaiah 41:10 (Do not fear, for I am with you; do not be | | | | contact. Time with God is of the utmost importance, |
| dismayed, for I am your God. I will strengthen you and | | | | but balance between quiet time alone and time spent |
| help you; I will uphold you with my righteous right hand.); | | | | with others is essential. |
| and John 14:27 (Peace I leave with you; my peace I | | | | 9) Get Forgiveness - And Give it Too! |
| give you. I do not give to you as the world gives. Do | | | | I've read that many psychiatrists agree that depression |
| not let your hearts be troubled and do not be afraid.). | | | | is guilt or anger turned inward. David is an example of |
| The story of Job and the book of Psalms are the | | | | someone whose guilt led to depression. After |
| most worn pages in my Bible. While at my lowest, I've | | | | committing adultery, he wrote, "When I kept silent, my |
| read and re-read them more times than I can count. | | | | bones grew old through my groaning all the day long. |
| My fridge and the mirrors in my house are covered | | | | For day and night Your hand was heavy upon me; My |
| with sticky notes reminding me of how God intervenes | | | | vitality was turned into the drought of summer." (Psalm |
| in the lives of His people. | | | | 32:3-4) |
| Another way to focus on hope is by practicing positive | | | | Sin makes you feel bad, but when you receive God's |
| self talk. This simply means telling yourself good things. I | | | | forgiveness, your guilt is removed; and often |
| made a list for myself of positive affirmations like "God | | | | depression is removed too. |
| cares and understands my pain. God values me. God | | | | Depression can sometimes be caused from the need |
| is giving me strength. I am made in God's image. I can | | | | to forgive someone else or yourself (whomever is |
| choose my attitude. I choose not to put myself down. | | | | making you angry). Grudges cause feelings of |
| I'm a worthwhile person. I have a purpose. I enjoy life. I | | | | frustration, which aggravate the hopeless feelings of |
| choose to be happy and I am competent." If you | | | | depression. When we forgive, we let go of past hurts |
| struggle with depression, I think you'll find it helpful to | | | | and give up bitterness. Then depression has no |
| write down as many of these affirmations as you can | | | | negativity on which to feed. If you free yourself from |
| think of and read them every day. Even if they're not | | | | feelings of hate and open yourself up to feelings of |
| currently true or you don't really believe them, it's okay. | | | | love, you may feel as if the depression is physically |
| Say them to yourself anyway. Your mind will come to | | | | lifting off your shoulders. |
| believe what you tell it, so tell it you are already the | | | | My friend Nance went through a difficult divorce, which |
| type of person you want to become. Be sure to | | | | left her bitter about the past, anxious about the future, |
| remind yourself often that God is with you and He is | | | | and miserable in general. She harbored a lot of |
| pouring his strength on you. "Why are you cast down, | | | | grudges and guilt, and she worried constantly. She felt |
| O my soul? And why are you disquieted within me? | | | | the need to control everything in her life, yet she knew |
| Hope in God, for I shall yet praise Him For the help of | | | | she couldn't. After attending a women's retreat, Nance |
| His countenance. ...For You are the God of my | | | | realized what her negativity was doing to her.She |
| strength..." (Psalm 42:5 and 43:2 NKJV) | | | | released her worries, fears, anger, and resentments at |
| 2 Corinthians 4:18 says we need to "fix our eyes not | | | | the foot of the cross. Then she felt a renewal in her |
| on what is seen, but on what is unseen. For what is | | | | heart. She was happy and at peace. |
| seen is temporary, but what is unseen is eternal." | | | | When she was dying, Nance told me that the most |
| Focusing on positive, heavenly things rather than | | | | difficult thing she'd ever had to do was forgive - both |
| earthly things will keep the feelings of hopelessness at | | | | her ex-husband and herself -- for past mistakes. She |
| bay. | | | | said forgiving was even harder than dying! |
| 3) Get Friendly. | | | | Forgiveness isn't a simple one time event. It's a |
| Fellowship with other people is a mood lifter. Being | | | | process that often takes time (sometimes years), but |
| alone is the worst thing you can do when you're | | | | it's an important step to healing. |
| depressed. Unfortunately, it's usually the very thing I | | | | Jesus taught forgiveness when he said we'd be |
| want most. Depression grows best in isolation. I find it | | | | forgiven in the same way we forgive others, and |
| very difficult to get out and socialize when I'm | | | | when he told Peter we should forgive, not seven |
| depressed, but if I push myself to do it, I'm almost | | | | times, but seventy times seven. Of course, Jesus also |
| always glad later. Some ideas for socializing include | | | | lived forgiveness. While hanging on the cross, he |
| joining a club, taking a class, inviting someone to meet | | | | looked at his torturers and said, "Father forgive them |
| you for lunch, or visiting a nursing home to chat with | | | | for they do not know what they are doing." (Luke |
| the residents there. It especially helps me to be with | | | | 23:34) |
| friends who enjoy the same hobbies I do. Shopping, | | | | 10) Get Thankful. |
| watching movies, and rubber stamping are some of | | | | When I'm depressed, I need to make a conscious |
| the things I enjoy doing alone, but they're twice as | | | | effort to count my blessings. An attitude of |
| much fun when I do them with friends. | | | | hopelessness and discontent has a hard time |
| 4) Get Giggling. | | | | competing with an attitude of gratitude. 1 Thessalonians |
| I collect cartoons and funny newspaper columns. I visit | | | | 5:28 says, "In everything give thanks, for this is the will |
| humor web sites online, watch funny movies, and read | | | | of God in Christ Jesus for you." It's important to |
| funny books. Best of all is laughing with friends. One of | | | | remember that depression is not fatal and it doesn't |
| the reasons I enjoy my grandson so much is because | | | | last forever. You WILL survive! Remind yourself that |
| he makes me laugh. I can act goofy with him and let | | | | this cloud of despair will pass eventually. It may seem |
| go of my inhibitions. We dance and sing and make up | | | | like there's no light at the end of the tunnel, but trust |
| silly rhymes. I have photographs of us wearing funny | | | | that there is; and be thankful for that, as you wait for |
| glasses with big black mustaches. I laugh every time I | | | | the light to appear. |
| look at those. Laughing affects brain chemicals. It | | | | So, while kisses from your husband (or a psychiatrist) |
| releases endorphins, which make you feel good. | | | | may be great, they can't cure depression. But along |
| Chocolate does the same thing, but a good laugh is | | | | with medication and the proper treatment, now you |
| less fattening. | | | | have some practical steps you can take for your own |
| A friend of mine, who had a very frustrating job, told | | | | well being. There are times when one of these |
| me that one day she was inspired by someone who | | | | strategies may be more helpful than the rest. Other |
| had a huge, bright smile. She decided to emulate that | | | | times, it may seem that none of them makes a huge |
| woman and smile at everyone she encountered. Right | | | | difference. But I keep practicing all of them anyway, |
| away, she realized that smiling was addictive. It | | | | because I know they are steps toward a healthier |
| seemed to make the time pass more quickly and she | | | | lifestyle. Following them on a regular basis may not |
| found herself less frustrated and more at peace. She | | | | eliminate depression forever, but they help me to |
| told me, "It sounds corny, but it really works!" | | | | minimize their severity. |
| Paul wrote, "Rejoice in the Lord always. Again I will say | | | | These tips can be helpful for people who are not |
| rejoice!" (Philippians 4:4 NKJV) I've heard that a person | | | | depressed too. They can be useful for anyone who is |
| can act her way into feeling better. Act happy, act | | | | a little discouraged, a little blue, or needs to refocus on |
| glad, and it helps you to feel happy and glad. Paul | | | | more positive things in life. |
| exhibited this truth in his own life. Acts 16 tells how Paul | | | | I hope that by trying these ideas you may find yourself |
| and Silas were attacked, beaten, locked in stocks, and | | | | on the way to experiencing more joy. |
| thrown into solitary confinement. Yet, at midnight, what | | | | |