Anxiety – Breathe. Pray. Repeat.

Navigating a Season of Depression

Depression.

We’ve all been there. Whether we’ve lost a loved one or suffered another kind of loss or setback, most of us know what it is like to struggle with feelings of depression. But depression affects us all differently and to varying degrees.

I’ve been reading Rev. Carlton Coon’s book Light in a Dark Place: Encountering Depression, and I wanted to share some important points with you from Encountering Depression that may help you or someone you love learn how to navigate depression.

1. There is significance in variety.

As I stated in the intro of this post, depression affects us all to different degrees. Reverend Coon references everything from mild seasons of depression or grief to Major Depressive Disorder (MDD), which we used to call clinical depression (Coon 21). Below are some examples of the common ways depression affects people:

Increased isolation
Disinterest in normal activities
No appetite
Brain fog
Increased tiredness
Decreased sense of self-worth
Anger
Suicidal thoughts

There are many more ways depression can affect a person’s mood or lifestyle, but the variance in how we experience depression is significant. We in the community of people who want to increase awareness of mental health issues and help others understand them may forget that there are people out there who still dismiss mental illness and believe depression to be a figment of the imagination. Those who have experienced depression or have a loved one or friend who has know otherwise.

No two people are exactly alike in every conceivable way, and depression’s different effects on us are proof of that. You may become angry and lash out at others when suffering from depression, but someone else might feel intensely sad or simply numb. These different experiences further prove that mental health and mental health issues need to be discussed all the more so that everyone can recognize whether they or someone they know is experiencing a serious mental health problem and find healthy solutions to get through it. The differences in how depression affects everyone who suffers from it do not take away from the seriousness of this disease but instead show that no person’s experience with depression should be dismissed or belittled.

2. There is healing in simplicity.

Just as there is variety in how depression grips each person who experiences it, there is also variety in how a person should respond to and navigate this difficult season. In Encountering Depression, Reverend Coon emphasizes balance and simplicity. If a person is emotionally balanced, then depression is less likely to overwhelm them (Coon 62). Too much on one’s plate is often a recipe for becoming overwhelmed, which is why simplifying one’s routine may prove beneficial. As Coon states, dealing with too much “leads to exhaustion, which is a fertile field in which depression often takes root” (Coon 82).

Consider the following tips for simplifying your routine and engaging in activities that may help you navigate depression:

Remove yourself from non-essential projects and activities.
Get yourself outside and go for nature walks.
Take a break from social media.
Set a simple daily routine.
Take time to rest.

There is a reason we need rest so much. As imperfect humans, our minds and bodies can only take so much before we become weary. An overloaded mind and body often results in burnout and feeds depression. We must take time regularly to unplug, get outside, remove ourselves from activities that may be weighing us down, and give ourselves time to breathe, pray, and repeat.

“Come unto me, all ye that labour and are heavy laden, and I will give you rest.“
Matthew 11:28 KJV

Just breathe. Just pray. Rest. Read the Word. And repeat the process.

And we know that getting through a season of depression is a p r o c e s s. But it is doable by learning how to understand what we’re experiencing and why, finding healthy ways to get through it, and finding rest and strength in God’s presence.

“To God, who divided dark from light, the darkness and light are both essential to His creation. Endure the darkness – in time the dawn will come.”
Reverend Carlton Coon, Light in a Dark Place: Encountering Depression

Reference:

Coon Sr., Carlton L. Light in a Dark Place: Encountering Depression. 2019.

5 Things To Help You Overcome Depression

Mental Health Awareness Month takes place the entire month of May, and the theme this year is “You are not alone.”

For those who struggle with depression, overcoming it is not as simple as others might think.

There are those who might say, “Everyone gets depressed. Just get over it,” or, “If you really wanted to be happy, then you would be,” but they don’t realize that overcoming depression does not come so easily as simply wishing for it to happen. As someone who has struggled with forms of depression and who has many family members who have as well, I’ve seen and experienced the difficulty in trying to force yourself to “be happy” even though you feel sad, heartbroken, abandoned, and alone. It often results in burying emotions that need to be worked through and addressed only for them to rise again later and leave you more broken and shattered than before. Forced healing is not lasting healing.

Because May is mental health awareness month, I’ve decided to share with you and those who are struggling five things that have helped me in the process of overcoming feelings of depression. Of course, this post may not be entirely applicable to those who are suffering from severe or clinical depression. If you or someone you know is suffering from clinical depression, please know that there is no shame in reaching out for help, receiving support from a psychiatrist, or asking for prayer. Depression is nothing to be ashamed of because, yes, many people do suffer from various forms of depression and feelings of sadness to varying degrees.

“Forced healing is not lasting healing.”

Instead of trying to ignore or bury those feelings, here are five things you might try to help you begin the process of overcoming it:

1. Listen to music.

Now, some of these tips may seem basic, but just hear me out. When I’ve struggled with depression, almost every single time, I’ve managed to find comfort and feel God’s presence through new Gospel songs I found. One song in particular that spoke to me when I was struggling was “Defender” by Francesca Battistelli.

Listening to music, or music therapy, has proven calming effects that can reduce symptoms of depression and anxiety. When one listens to music, be it instrumental or soothing music, it can help that person experience his or her emotions on a deeper, more visceral level. It may even help clear the mind and make one’s emotions easier to understand.

Just any music doesn’t prove helpful to me, however, which is why I encourage listening to Christian music. As Christians, we understand that our help comes from God, but when we’re struggling with caring for our mental and emotional health, it sometimes becomes necessary to plug into other avenues that help us connect better to His presence. Don’t just listen to the music, but meditate on it. Find new songs that speak to what you’re going through and let yourself praise Him as you listen.

2. Listen to sermons.

We listen to messages over the pulpit every week, but sometimes, it helps to search for an extra word from God throughout the week when we’re feeling overwhelmed with sadness or anxiety. God can minister to us today even through an old message posted to YouTube five or more years ago. One such sermon that I heard when I was struggling and that I’ve returned to often is Victor Jackson’s message at General Conference 2019 called “The Forgotten Anointing.” For those who are weary and full of grief, this message may just be the word from God that will help you begin to heal.

Whether you search for sermons based on what you’re going through or by a preacher you’re familiar with, consider taking notes while listening to the sermon. Write down how God might be speaking to you through the message and ways you can apply it to your life moving forward.

3. Do focused Bible studying.

This one might seem like another no-brainer to those who study the Word consistently, but doing some focused Bible studying is a great way to work through what you’re experiencing by researching it in the Scriptures.

When I found myself in a dark place once, I realized the one thing that might help me get through it was if I could just feel the comfort of God again. So, I began doing a word search for “comfort” in my phone’s Bible app that contains the Strong’s Concordance. As I read verse after verse and studied the original Hebrew meanings of “comfort,” I immediately felt God’s presence. By the next morning, the heavy burden of grief and sorrow that had weighed me down had lifted immensely.

Doing some focused Bible studying on key terms or events in the Bible can help you understand the biblical approach to what you’re experiencing and will take you closer to the presence of God.

4. Get (and stay) involved in church.

It’s natural to want to take a step back from responsibilities at church or even not to want to attend a service or two when you’re struggling with depression, but it’s when you’re struggling that you need that foundation and consistency in your life the most.

Find new ways to get involved in ministry or new ways to use the gifts God has given you for His Kingdom. Go to every service. Continue worshipping God in the worship service and at the altar call. Attend special events or services. Keep in touch with your pastor and church family.

Although it may be difficult and you may feel at times as though you have to put on a smile and pretend you’re okay, the consistency of fellowshipping with the people of God and serving in His Kingdom is one of the most important steps in overcoming depression. The consistency and strong foundation that come with being involved in church bring much needed comfort and peace when you’re going through turbulent times or spiritually dry periods.

5. Do fun things.

Depression can make you feel as though you’re barely surviving and are unable to enjoy even the simplest parts of life, but don’t stop trying to find positive and uplifting things that can make you feel a little less sad for a little while.

Listen to music as we already explored above, or go out to breakfast or lunch with family or friends. Go for a walk at a park. Read a book. (If you need some reading inspiration, stay tuned for next week’s post when I’ll share some book ideas for your summer reading list!) Take a short trip on a day off and go to the lake or hiking or for a simple country drive. Write down your thoughts in a journal.

Whatever you do, do something that takes your mind off your stress and grief and pain if only for a moment and bask in that moment of relief. Every little moment of peace adds up, and eventually, you might find yourself going from feeling sad to being just okay to finally realizing that you are and can be happy in your life in spite of what you’ve gone through.

Overcoming depression is not an easy process and does not look the same for everyone. If you find yourself struggling harder with overcoming depression, try the above tips that have helped me.

Remember that our God is a God of peace. We can find the comfort we need in His presence and in the presence of our church family. Even though you may feel alone, you are not alone. You can overcome depression and be stronger than you were before.

“And the LORD, he it is that doth go before thee; he will be with thee, he will not fail thee, neither forsake thee: fear not, neither be dismayed.”
Deuteronomy 31:8 (KJV)

“Let us therefore come boldly unto the throne of grace, that we may obtain mercy, and find grace to help in time of need.”
Hebrews 4:16 (KJV)

2 Reminders For When You’re Dealing with Stress or Imposter Syndrome

Matthew 19:26 in the King James Bible. — Matthew 19:26 reminds us that all things are possible with God!

Do you ever feel as though you’re the camel carrying the basket of straw about to burst and that the straw that will break your back is only moments away?

I am not enough.

You might say this silently to yourself or to God in prayer as you wearily reflect on all the things you have to do and your limited abilities.

I can’t do this.

It’s true.

You are not enough…on your own. You can’t do this alone.

When I’m struggling with imposter syndrome, worrying people may realize how inadequate I am, or when the stress of life weighs me down, here are 2 reminders that give me strength to carry on:

1. Everything I do I must do for Jesus to the best of my ability.

“And whatsoever ye do, do it heartily, as to the Lord, and not unto men;
Knowing that of the Lord ye shall receive the reward of the inheritance: for ye serve the Lord Christ.”
Colossians 3:23-24 (KJV)

Imposter syndrome causes a person to feel like a fraud, doubting his or her own abilities or accomplishments. I’ve struggled with this often, but each time I do, God reminds me that it doesn’t matter what others may think of what I can or can’t do or of what I have or have not accomplished. What matters is that no matter what I do, I must do it wholeheartedly for His glory.

Whether it’s your work or ministry, as long as you keep your focus on God and direct your efforts and attention toward Him, then you will be able to overcome feelings of doubt and inadequacy.

2. All things are possible with God.

“I can do all things through Christ which strengtheneth me.”
Philippians 4:13 (KJV)

When you have a heavier load than usual, it can seem impossible to get everything done. On our own, we cannot fulfill each of our duties and maintain peace of mind, but with God, we can do all things because He is our strength.

Sometimes, life presents us with seemingly impossible tasks. But God has equipped us with all we need to do all He’s called us to do.

God has given us everything we need to live in this world according to His Word—Himself.

When we become worried about failure or inadequacies, we must put our focus on Him.

Redirecting our focus to Jesus reminds us what this is all for and why we’re here. It’s for Him. We work, go to school, and survive in this world to support the Kingdom and become stronger members of the Kingdom. He gave each of us unique abilities and placed us in specific locations to serve Him and His Kingdom.

We are enough to our God!

When we serve God and give ourselves and abilities to Him, He makes up the difference in our lives. We may have the weight of the world on our shoulders, but He’s got the whole wide world in His hands.

3 Scriptures to Speak Over Anxiety

What will the future hold?

That’s a question we often ask ourselves when life seems more uncertain than usual.

Bills pile up. We’re saving for trips, home maintenance, or a new home or car. We’ve got work and school responsibilities, or we’re in need of a job or financial blessing. It seems we often waste our days away in nervous expectancy for what won’t or could happen. But that’s not what God wants for us.

Anxiety can absolutely consume our thoughts and affect our physical health. I sometimes get more stressed just thinking about stress, and then I try to put away all those things causing me anxiety, which causes me more stress because I know they’re still out there.

For those who struggle with anxiety, overcoming our worries often involves a process of reminding ourselves throughout each day that God knows what we’re going through and has a plan for us. He is our Provider and Comfort.

If you’re battling anxiety, here are 3 passages of scripture to study and speak over your fears so that the Lord can calm the troubled thoughts within your busy mind and speak peace over the storm in your life:

(8) I will instruct thee and teach thee in the way which thou shalt go: I will guide thee with mine eye.
(9) Be ye not as the horse, or as the mule, which have no understanding: whose mouth must be held in with bit and bridle, lest they come near unto thee.
(10) Many sorrows shall be to the wicked: but he that trusteth in the LORD, mercy shall compass him about.
~Psalms 32:8-10 (KJV)

(3) Thou wilt keep him in perfect peace, whose mind is stayed on thee: because he trusteth in thee.
(4) Trust ye in the LORD for ever: for in the LORD JEHOVAH is everlasting strength:
~Isaiah 26:3-4 (KJV)

(6) Be careful for nothing; but in every thing by prayer and supplication with thanksgiving let your requests be made known unto God.
(7) And the peace of God, which passeth all understanding, shall keep your hearts and minds through Christ Jesus.
~Philippians 4:6-7 (KJV)

Our God has a plan for each of us. He is faithful, and He never fails.

No matter what you’re facing, rest assured that He is right there with you.

He will guide you.

He will keep you.

He will give you peace.