Depression is a battle we'll all face at some point. I recently shared some thoughts with the good folks at Faith Baptist Church -Tioga to help us think about the issue. In these two talks, I share some of the basics of how we get depressed and how we can turn our thoughts toward God and hope and move forward. The notes below are in addition to the central, Scripture-based, insights that I share in the talks.
12 more practical steps you can take.
Remember: You are responsible for your mental, spiritual, and emotional health. You can do it. I believe in you.
1. Rest - Your mind needs a rested body to function well. Sleep might be the best performance-enhancing thing you can do.
2. Exercise- A simple 30-minute walk can have a tremendous, positive, mood-altering impact. Repeat daily.
3. Use ways of getting your mind off your troubles that do not make your problems worse.
* A change of scenery.
*An uplifting book or movie.
* Have your Quiet Time at a coffee shop.
4. Get help. See a counselor. There are several in our local area of Alexandria/Pineville. I know and trust Dr. Gilliland, Counselor .
5. Take medication if a health professional recommends it.
Medication can interrupt the negative cycle of thoughts. There is no miracle drug and there is no overnight cure but what they do is give you rest and some help. Then you can get on with the business of learning better how to face and think about your problems.
It's a bit like being in water over your head - a life preserver can let you rest/relax and figure out a better strategy. You’ll still be in the deep water....but now you can swim on in a helpful direction.
4. If you are depressed don’t make the mistake of assuming it’s because you are a bad or inferior person. It happens to everyone. Don’t think it can’t happen to you. It can descend on you so powerfully that it has you in its grip before you know what’s going on and you may need help to get over it.
5. Put your thoughts and feelings into words. Journal. Share about your blah’s with a friend. See number 12 below as well.
6. Remind yourself that you are in a tunnel, not a cave. Be patient, it may take time to get back.
7. Deal with the source of the depression if possible. Take Direct Action
* Change your job situation.
* Take steps to improve your financial situation.
* Change the relationship situation when appropriate and in appropriate ways.
* Break the pattern or habit of sin.
8. Strive-For-Straight-Thinking.
You might be the victim of distorted thinking. Why is that important? Because our thoughts, our self-talk/self-coaching control our emotions.
Avoid these four thinking mistakes:
A. Selective Memories. We remember every bad thing that has happened to us and we forget every good thing. So a single negative event can make us feel that we are trapped in defeat. We dwell on the negatives.
B. All or Nothing Thinking. If our performance falls short of perfection we see ourselves as failures.
C. Magnification. We exaggerate the importance of negative things and minimize the value of what's good.
D. Jumping to Conclusions. From one event we conclude, "I never do anything right.." "Things never go my way." He/she doesn’t call when you expect them to so you conclude “they don’t like me at all.
These aren't rational. They are not accurate. They are not the truth. Don’t believe every thought that comes into your head. Sometimes they are lies.
9. Surround yourself with emotionally healthy people.
Isolation makes depression worse. The problem is you might not feel like leaving your house. Rise to the occasion and push yourself out of the door.
10. Turn outward, find ways to serve and help.
12. Begin or begin again a regular time with God. Read, ponder, journal thoughts on Scripture. Live in the Word. Read the Psalms. Make a prayer list and bring all of your thoughts, fears, needs to God. Make a list of the things for which you are thankful, name those things before God.
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