Depression + Following Jesus 04 | Practical Tips
Introduction —— There are many of you following this series who are experiencing depression in this moment. You want to move forward, but you are not sure what steps to take. You want to feel whole and fully alive again, but it seems unreachable. So this week, I would like to give you a few simple and practical tips for coping with depression.
I asked my friend Casey to co-write this journal with me. Casey has her M.A. in Clinical Psychology and a PhD in Clinical Psychology. Casey and I have a deep compassion for people experiencing the painful parts of being human. We want to offer helpful practical guidance.
We know that depression is challenging, confusing, and overwhelming. So we suggest these tips with great empathy as depression is often accompanied by apathy, fatigue, loss of motivation, sleep difficulties, loss of appetite and the loss of pleasure in once loved activities. These symptoms can make growth and healing feel immensely difficult, which is why is it important to have the support of others when it feels like we are facing the impossible. The following tips are not a replacement for seeking professional help or medical advice, so we encourage you to reach out for the help that you need.
Remind yourself that it is ok to not feel ok. There are times in our lives where we feel depressed. Depression is not an experience to feel ashamed about. You are human. Sometimes human life is immensely difficult. And as result of suffering or pain, we may experience depression.
Pray honestly. God is not afraid of honesty in prayer. He gives you the freedom to lament. Lament is the language of suffering. It allows you to process your experience and emotions in an honest manner with a God who loves you and cares deeply about what you are processing. You have the permission to be honest in prayer. Talk to God about what you are processing, feeling and experiencing.
Lean into community. Isolation is often our default relational response when experiencing depression. However, we were designed to find help and healing in human relationships. We have to fight the urge to walk through depression on our own. We all need support. Social support is one of the leading predictors of resilience. Here are a few examples of relational steps you can take: go for a walk with a friend, have a standing coffee date, ask a family member or friend to practice coping skills with you, schedule FaceTime calls, ask a loved one to check in on you regularly, and share your experiences with a trusted, empathic and safe person.
Reconnect to being human. It is so easy to get lost in our pain. Suffering and pain have a way of overshadowing essential parts of being human. We have a tendency to withdraw, isolate and lose our self-worth during seasons of suffering. So take time to remind yourself of your value and purpose as a human, and invest into cultivating these core parts of your identity.
Remind yourself of the good when everything feels bad. When we feel threatened or overwhelmed our brain looks for threats in order to keep us safe. As we are healing, we must validate the painful emotions, hold space for the bad, but also remind ourselves of the good that may be hidden or forgotten during this time. Here are a few examples of practical ways that you can remind yourself of the good: practice genuine gratitude on a daily basis and schedule activities that bring you happiness or joy even when you do not feel like it.
Renew your mind by reminding yourself of truth. The narrative in our minds deeply influences our mood and responses. That is why It is so important to begin to meditate on truth and filter out lies. We need to challenge lies and thinking traps that send us into spirals of catastrophizing, self-criticism and shame. THINK is an acronym that you can use to filter through your thoughts--True, Helpful, Necessary and Kind. Stop and THINK (true? Helpful? Necessary? Kind?), meditate on what God says about your value and purpose, practice self-compassion, and treat yourself with the kindness and compassion that you would offer to others.
Practice emotional regulation skills. Care for and cope with your emotions by practicing emotional regulation skills. Here are some helpful examples of emotional regulation skills: deep breathing exercises, mindfulness, guided imagery, yoga, long walks, hot baths, calming music, dancing in your kitchen, reading a book, spending time in nature, journaling, naming your emotion and giving yourself what you might need or asking someone else for help.
Invest in your physical health. Your physical health has a profound effect on your mental and emotional well-being. We are embodied beings. That means your body and physical health plays an influential role in your overall well-being. Exercise provides low levels of mood regulating neurotransmitters and helps improve mood and motivation. You can ask someone to exercise with you, practice mindful movement, take your dog on a walk, go on a run, and choose other activities that are fun for you. Diet is also important when it comes to our mental health. Fuel yourself with healing foods for the brain and body.
Sleep, Sleep, Sleep! The need for sleep is wired into humans. We cannot thrive without it. When we are living through stressful or painful events, it is especially vital to pay attention to our sleep patterns. Work to build good sleep hygiene, nightly routines, and try to get 8-10 hours of sleep a night. Sleep allows our brain and body to heal and restore each day.
Reach out for professional help. Reach out for professional assistance and support. Sometimes persistent depression is best treated with a combination of therapy and medication, and sometimes depression is a symptom of other underlying wounds that need attending like trauma, painful family patterns, complex grief, or an underlying physical health issue. Make an appointment with your family doctor to rule out potential physical health problems and find a licensed therapist to support you in your mental health journey. Many times, the consultation call with a therapist is completely free!
We know that you may be overwhelmed thinking about implementing these tips. Think small. Take one step at a time. Take one day at a time. Any movement toward healing is helpful. And never feel ashamed to reach out for the help that you need.
There Are Better Days Ahead,
Wesley , Founder + Casey Shortt, M.A., PhD