How You Look at Life

Dealing with Depression
Part 1 of a 4-Part Series
In this four-part series, I offer some tips for dealing with depression. This depression may be seasonal, situational, or stress-induced, genetic (endogenous), a consequence of attachment problems or abuse as a child, or the outcome of a post-childhood traumatic-stress experience (posttraumatic stress depression).

Depression involves a deep and painful struggle that often seems resistant to treatment. It has many causes and varied symptoms, including lethargy, mental rumination, loss of concentration, persistent negativity, and pervasive feelings of inadequacy. I hope to not over-simplify the struggle. Rather, my aim is to offer some techniques that truly can alter the brain over time and foster healing and hope.

The information I am using comes from the book, The 10 Best-Ever Depression Management Techniques by Margaret Wehrenberg. In this book, Margaret describes what occurs in the brain of a depression sufferer. I am not going to attempt to describe the brain’s neuroscience. Instead, I offer some helpful techniques, based on cutting-edge neuroscience research, that through time can alter your brain activity and foster healing.

Identify Triggers, Plan New Responses

Whether unconsciously or intentionally, a depressed person often goes through their days avoiding satisfying activities – or activities that were once satisfying. But it is important to know that avoiding satisfying activities can trigger a depressed mood. To experience and recognize satisfaction is crucial for healing and health. One way to improve satisfaction is by getting into the habit of reviewing what went right in any given situation or on any given day. Together with all the stumbling blocks, there is something that went right. Focus on that. Retell the story emphasizing that one right thing or those two right things.

Focus on Satisfaction

In dealing with depression, it is important to assess the level of satisfaction in your life. Satisfaction is a state of being rather than a transient mood, which means that we can actually do something to change our level of satisfaction. Taking action is the opposite of being depressed. The pull in depression is not to do. So anything you can do to improve satisfaction, shift away from negativity, or decrease isolation will help.

Start Where You Are

Lethargy and the inability to feel rewarded are prominent themes in depression. To start where you already are, focus on the things that you appreciate about yourself. Make a list of these qualities, no matter how big or small they seem to you. Ask a friend to share what they see as your good qualities. And in return, you can share your friend’s good qualities with him or her. Stop comparing yourself with others.

Make a daily or weekly log of your strengths and the way they play out in your day to day life. You may be able to identify the three strengths of kindness, discipline, and loyalty. In that case, keep track of how and when you use these strengths. For example: “On Monday, I displayed kindness when I opened the door for the elderly woman using a walker.” “I showed loyalty when I stood up for my co-worker.” “I showed discipline when I went to my support group for the third week in a row.”

Take Note of the Positive

A depressed brain dwells on the negative side of most everything. Instead of this, try noticing the positive side. It is easy to describe what we do not like about something. But try describing things from the perspective of what you did like. At first, the description might be short. But keep it up. Increase your contact with positive experiences.

Try this exercise: For three days, keep track of every activity and/or accomplishment that you do, whether it is washing your hands, walking the dog, taking a shower, turning in a term paper, or completing a project. Take note of any and every activity that you can write down.  At the end of each day, assess whether each activity was “pleasurable” or “unpleasurable.” For each pleasurable activity, rate the degree of pleasure on a scale of one to ten. Increase the quality or duration of the pleasurable activity and notice what you are getting accomplished. The point is that there is pleasure in your life, no matter how depressed you are.

Christian Counseling for Dealing with Depression

These are just a few techniques that I have seen to be effective in my experience as a Christian counselor. In my upcoming articles, I will introduce more helpful tips for dealing with depression and finding hope and healing. If you would like some extra support in your struggle with depression, please call a Christian counselor. There are many resources and options available for you.