Can Christians Be Depressed?
Depression is sometimes a misunderstood condition, not just by the world in general, but by Christians as well. Christians who are depressed may be told by well-meaning friends that they should have more faith or just to pray. While both of these things are good, they don’t take into account the sometimes physical and other underlying reasons for depression.
This year, as we have all been more isolated, depression and anxiety have become common. It is dangerously easy to get used to being home alone. Even our holiday plans have, in many cases, changed dramatically. Doing more than the bare minimum such as work (for those who still have a job), grocery shopping and basic daily hygiene may seem like a chore.
So the short answer is, yes, Christians can be depressed. We all get the blues now and again, but for some, depression can be more. If you have clinical depression, be sure to mention it to your doctor. Consider counseling or coaching services that may be able to help lift you out of the fog. Here are some actions to take today to help you lift your spirits and start to recover.
10 Ways to Beat Depression and Sadness
Positive Self-Talk
Depression often leads to negative thoughts about ourselves. Thoughts such as, “I’m ugly,” “I’m not talented,” “I’m clumsy.” Letting these thoughts run rampant in our brains just makes us sadder and more depressed.
Work on rewiring your brain. Everytime you think a negative thought, consciously replace it with a positive thought. For instance, if your thought is “I’m ugly,” replace it with “I am made in the image of God and loved by Him.”
Acknowledge your negative thoughts, but remember, you don’t have to believe them, or let them control you. Understand that you are going through a sad time and let the thoughts pass.
Live in the moment
Psalm 118:24 tells us, “This is the day the Lord has made; let us rejoice and be glad in it.” Often, when we are depressed, we are concentrating on all of the things that may happen tomorrow, or next week, or next month. Or, we may also get stuck in the past. Especially when times are so uncertain, it is hard to just live in the now.
Matthew 6:34 says, ““Therefore do not be anxious about tomorrow, for tomorrow will be anxious for itself. Sufficient for the day is its own trouble.” Living in the moment is a skill that may seem unnatural and must be practiced.
Take time to stop your worrisome thoughts about the future or the past and to focus on what is happening right now. What do you see, hear, smell? Identify what is happening right now. Let go of the past and let tomorrow take care of itself!
Listen to Happy, Upbeat Music
Music really is magical. There have been many studies that show how music can affect our mood. Listen to something upbeat and happy when you need a pick me up. Sing along, if you want.
Music can stimulate dopamine release in our bodies which positively affects one’s default mode network, an area that creates feelings of self-awareness, empathy and internal thought.
Get Some Sun (Or At Least Some Light)
Winter months can bring a lack of sunlight that causes some people to experience Seasonal Affective Disorder (SAD). If you can’t get out in the sun, think about getting a sunlamp. Sitting near a sunlamp for 20 minutes, 3 times a day can help alleviate some of the symptoms of SAD.
Practice Forgiveness
Holding on to past hurts and grudges can really bring us down. The worst part is that the person, who you have a grudge against, probably doesn’t even realize it, and is going merrily along their way, while you are harboring anger and resentment. This is self-defeating and only hurts us.
Mark 11:25 reminds us, “And whenever you stand praying, forgive, if you have anything against anyone, so that your Father also who is in heaven may forgive you your trespasses.” God loves us and does not want us to be hurt by anger with each other so he urges us to forgive.
If you feel like you have been hurt so badly that you cannot forgive, ask God to help you to let the hurt go. Ask Him to help you forgive.
Practice Prayer
Prayer is simply a conversation that we have with God, our Father and Creator. It is amazing that He loves us so much that He allows us to talk to Him through our Savior, Jesus Christ.
“Do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God.” Philippians 4:6.
Meditate on Scripture
David exclaims in Psalm 119:105, “Your word is a lamp to my feet and a light to my path.” There is so much encouragement and instruction in God’s word. Spend time meditating on God’s word and find peace that passes all understanding!
Exercise
Exercise releases endorphins which elevates your mood and strengthens your natural immunity. Exercise also has other benefits to your health such as lowering blood pressure, improving self-esteem and protecting against heart disease and cancer.
Most experts suggest getting 30 minutes to 1 hour of moderate exercise at least 3 to 4 times a week. This could be as simple as brisk walk (preferably in the sunshine).
Get Enough Sleep
Even partial sleep deprivation can negatively affect your mood. Getting enough sleep improves your productivity, your mood, your emotional balance, creativity and even your weight. Strive to get between 7.5 and 9 hours of sleep a night. If your anxious thoughts are keeping you awake, practice anti-anxiety strategies.
Reach Out to Others
It is very hard to reach out to others when you are feeling sad or depressed. It is even harder to reach out when, so often these days, we can’t get together. Be sure to stay in touch with friends and family. Sometimes, just talking to someone can help lift your mood.
What Next?
What have you done that has helped you? Share in the comments! Want to talk? Grab 30 Minutes on my calendar to visit and see if I can help you!
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