How to Cope with Depression

Depression is more than just a temporary low mood. It is a mental health condition characterized by persistent feelings of sadness, fatigue, lack of interest in activities, changes in appetite or sleep patterns, and, sometimes, physical aches. Depression can result from a combination of genetic, psychological, and environmental factors. Fortunately, there are many effective strategies that we can use and implement to help us cope and manage depression. The Bible also offers a variety of perspectives on how to cope with depression and find hope, healing, and peace. Psalm 34:17-18: “The righteous cry out, and the Lord hears them; he delivers them from all their troubles. The Lord is close to the brokenhearted and saves those who are crushed in spirit.” God is presented as near to those who are struggling emotionally, offering comfort and deliverance. When we are feeling down, we can take solace in knowing that God is close, understanding our pain.

Cognitive Behavioral Therapy (CBT) - Cognitive Behavioral Therapy focuses on the negative thoughts and pessimistic ideas, with the intention of replacing them with new cognitive responses and the behavior that follows these thoughts produce healthier outcomes. For example, the thoughts that are targeted are thoughts of hopelessness, worthlessness, helplessness, to be transformed into hopefulness, self worth, and effectiveness. Romans 12:2: “Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing, and perfect will.” Depression often involves negative thought patterns. The Bible encourages believers to renew their minds and focus on God’s truth and goodness. Meditation on Scripture, worship, and positive affirmations can help break cycles of negative thinking.

Interpersonal therapy - Interpersonal therapy focuses on interpersonal relationships and how these relationships affect the emotional state and and vice versa, and how relationships can be improved in order to improve mental health. This also looks into the area of improving social skills to improve relationships and avoid social isolation.

Behavioral therapy - Behaviour therapy is a technique that targets maladaptive behavior to reinforce behaviors that are desirable and eliminates the destructive behaviors. Rooted in Behaviorism, this therapy is highly behavior focused. The goal is to teach the individual new behaviours to eliminate the problem issues.

Medications - A wide range of antidepressants are used to help manage and control the majority of depressive episodes. TCAs, SSRIs, and SNRIs are mostly the drugs that are used. Medications are to be taken under the supervision of a trained professional and not to be taken without a monitored dosage.

Prayer - Prayer is a powerful way to connect with God, share your struggles, and receive peace. The Bible encourages us to bring our worries and anxieties to God in prayer, trusting that He will give us peace. Philippians 4:6-7: “Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and minds in Christ Jesus.”

Mindfulness Activities - Mindfulness as a treatment process is used in Depression to help individuals learn to be present in the moment, to pause and to understand the thoughts and feelings that they feel at that moment, and to process those feelings. Mindfulness encourages the individual to be more aware of what’s happening inorder to be able to take positive steps to move ahead. A few techniques that can be done are:

• Body scan - this exercise is when an individual is consciously bringing to awareness the way different parts of their body feels. This typically starts with their breathing - noticing the rhythm of their breath, and the scan begins from the toes of both feet, moving upwards all the way to the top of the head. The body scan encourages them to slowly relax and also understand which parts of their body feels tight, light, sore or no sensation at all.
• Mindful Art - Engage in creative activities like drawing, painting, or coloring as a way to practice mindfulness. For example, use coloring books specifically designed for mindfulness (such as mandalas) to focus your attention and relieve stress. Journaling is also an effective way to practice mindfulness.
• Mindful Nature Walks - Going for walks in nature and paying close attention to the sounds, sights and smells, helps one to focus and to be present in the moment.

Mindfulness is about being present in the moment and accepting feelings and sensations without judgment.

Spend time in Nature - Nature can have a powerful impact on an individual’s mood. There’s a high probability for mood and cognition to improve after spending time in nature. Genesis 2:2-3: “By the seventh day God had finished the work he had been doing; so on the seventh day he rested from all his work. Then God blessed the seventh day and made it holy, because on it he rested from all the work of creating that he had done.”God set the example of rest after His work of creation. Spending time in nature can be a way to find rest, both physically and spiritually, just as God took time to rest. It provides a space for contemplation and rejuvenation, offering a break from the busyness of life.

Engage in Physical activities - Research has shown that exercise and physical workout has been highly effective towards treating and managing depression. Serotonin and Endorphins get released with engagement in physical workout, which helps in balancing out our emotions. It could be running, bike rides, dancing, getting back to sports, to name a few. Physical workout also comes with benefits to physical health, so it really is a win-win situation. Psalm 28:7: “The Lord is my strength and my shield; my heart trusts in him, and he helps me. My heart leaps for joy, and with my song I praise him.”Strength and vitality come from God, and this includes physical strength. Our bodies, strength, and energy are gifts from Him, and we are to use them wisely. Physical exercise is a way to steward the strength God has given us.

Socializing and a supportive social environment - Isolation is probably one of the worst things that comes along with Depression. Spending time with loved ones, whether in person or via call or video call, has shown to help reduce feelings of loneliness. A supportive social environment also encourages the individual to spend more time with others and hence start improving one’s condition. Galatians 6:2: “Carry each other’s burdens, and in this way you will fulfill the law of Christ.”Depression can make us feel isolated, but God encourages us to seek help from others. In times of emotional struggle, it’s important to connect with others who can offer support, encouragement, and prayer. God has placed people around us for support. Talk to a pastor, counselor, or a close friend who can offer prayer and encouragement.

Getting back to hobbies and things you like to do - Engaging in personal meaningful activities can lift one’s mood and energy, and will motivate one to continue engaging in different activities that help with navigating symptoms of depression. Rest, eat well, exercise, and do things that bring you peace. While these are not solutions in themselves, they can help restore your mind and body, making it easier to focus on God’s peace.

Routine - Making a routine can help an individual keep pace with life. A schedule can help one take control back of the day, rather than allowing yourself to be controlled by negative emotions. Allowing flexibility in the routine will also greatly help to accommodate different changes that may happen. One can start their day by listening to their favorite podcast, having a cup of coffee in a scenic spot, or practicing a short gratitude exercise. Starting your day on a positive note can set the tone for the rest of the day. Wind down in the evening with a calming, enjoyable activity, such as watching your favorite TV show, reading a good book, or engaging in a creative project like journaling or crafting. Creating an enjoyable routine signals to your brain that it’s time to relax.

Coping with depression doesn’t have to be an isolating or grim process. By combining psychological strategies with fun, interactive, and engaging activities, individuals can gradually lift themselves out of the grip of depression. Incorporating creativity, mindfulness, and physical movement into daily routines can provide a sense of accomplishment, joy, and relaxation.

Whether through social activities, art, or interactive games, it’s possible to take practical steps to feel better while still enjoying life. Hebrews 4:15 says: “For we do not have a high priest who is unable to empathize with our weaknesses, but we have one who has been tempted in every way, just as we are—yet he did not sin.” Jesus, who experienced suffering and sorrow during His life, understands what it feels like to go through emotional pain. Knowing that Jesus empathizes with your struggles can provide comfort and the assurance that you're not alone.

Remember, depression is a complex condition, and seeking professional help when needed is crucial to long-term well-being. Seeking professional help is always a valuable option for those who need it.

(All information in this article is Public Domain)

Reference:

• Balanzá-Martínez, V., & Cervera-Martínez, J. (2022). Lifestyle Prescription for Depression with a Focus on Nature Exposure and Screen Time: A Narrative Review. International Journal of Environmental Research and Public Health, 19(9), 5094.
• Belvederi Murri, M., Ekkekakis, P., Magagnoli, M., Zampogna, D., Cattedra, S., Capobianco, L., Serafini, G., Calcagno, P., Zanetidou, S., & Amore, M. (2019). Physical exercise in major depression: Reducing the mortality gap while improving clinical outcomes. Frontiers in Psychiatry, 9(762).
• Holland, K. (2018, September 24). 20 Ways to Fight Depression. Healthline.
• Jaypee Brothers (Jaypeedigital. A Short Textbook of Psychiatry. Editorial: Jaypee Brothers Medical Publishers (P) Ltd, 2006.