Defeating Depression

MY STORY
It was my junior year in college when I hit the lowest valley of depression. There wasn't a specific event that triggered it. I didn't experience any major tragedies in my life. For me, it was like a shadow that slowly grew and grew until it completely blocked out the light.

I remember one night in particular. I was tired beyond description, but unable to sleep. My breathing become slower and more labored. It felt like my body was reaching the end, the end of the path that my thoughts had tread over and over.  My physical being, like my emotional one, was at the point of giving up. I remember thinking to myself that I may go to sleep and not wake up... and that was fine with me. 

I recall driving to school in a daze and contemplating running into the guard rail at 65 miles an hour during workday traffic.  I never actually reached the point where I would have followed through with a suicide attempt. But I was plagued with thoughts of self harm more often than I care to admit... 

You would think that I would have recognized my depression in moments like this, but it never crossed my mind. The painting you see above is a self-portrait I completed during the time when I was most depressed. Looking at it now, it is so obvious what I was dealing with. But at the time, I couldn't see my depression even when it was so clear in my reflection. I thought everyone dealt with such thoughts every now and then. I believed I was normal, just a little more tired than most and thus more susceptible to feeling down.

I also distinctly remember the moment I realized that I was depressed. I was in a waiting room, waiting to have my blood sugar levels tested. My depression had grown so strong that it was manifesting in physical symptoms resembling diabetes. I was extremely fatigued all the time and frequently felt like I was going to pass out for no explicable reason... In that waiting room was large poster with a checklist much like this one (it may have even been this poster). I went through the checklist and I answered "some of the time," "most of the time," or "all the time" for every question. After adding up my score, the recommendation was that I seek help immediately. It was that moment that I started to accept the fact that I was severely depressed.


SUPPORTING A LOVED ONE WITH DEPRESSION
It's a little ironic that I was being tested for diabetes when I was actually suffering from depression. Because, in a way, the two are not so dissimilar. Depression is a life-long disease. I think everyone feels blue every now and again when things go wrong. However, the depression that stays with you in good times and bad (the type I battle), is an illness. With diabetes, there are some who can keep their blood sugar levels maintained through diet and exercise, while others have cases so severe that they require regular doses of insulin. Depression is much the same. There are those (such as myself) who can keep depression at bay with lifestyle choices. However, there are also many who can only do so with the help of medication. 

I've heard judgements projected at people who "pop a pill to solve their problems." To those who have made such judgements or have lived with them, I return again to the diabetes analogy. Severe depression is as much physiological as psychological. You wouldn't tell someone with diabetes that they don't need medication and to tough it out, would you? Yet this happens all the time with depression, anxiety, bi-polar disorder, OCD, etc. Most of the time, the people who make these judgements aren't unfeeling - they just don't understand. 

Depression is something to which you cannot truly relate unless you have experienced it yourself. So for just a minute, I'd like to share with those of you who have never suffered from depression some ways you can support those who do:

• Study the checklist that I mentioned earlier. If you suspect someone is suffering from depression, gently ask them if they have been feeling more blue than normal. Ask them some of the questions on this list and if it seems that they have depression, suggest that they get some professional help. You don't even have to push for them to see a psychologist (I know to some that feels taboo). A family practitioner can suggest lifestyle changes and prescribe medication if necessary. 
• Never tell a depressed person to "cheer up." I cannot tell you how irritating this is to a person struggling with depression. When I'm depressed and someone tells me to "cheer up," what I really hear is, "It's so easy. Just smile and be happy! I can do it. Why can't you? What's so hard about choosing to be happy?" And I'm thinking, "Do you really believe that I LIKE being depressed? Don't you think I would cheer up, if I could?" I end up leaving the conversation feeling more broken because I can't simply choose to be happy like others can.
• To my Christian friends, don't tell a depressed person that they just need to "read the Bible and pray more." As you'll see in a minute, I do believe that prayer and meditating on God's word is a large part of what has helped me cope with depression. But the difference is in whether you offer it as PART of the solution, or the WHOLE solution. If you tell someone that they are depressed because they don't spend enough time praying or in the Word, then it's adding insult to injury. Depressed people struggle with a lot of guilt already. And, although you are trying to be helpful in offering a good solution, what the depressed person hears is, "It's all my fault. I'm just not spiritual enough." The result being more guilt and more feelings of inadequacy. 
• Be positive and supportive. Encourage them to go out with you and have some fun. For a person who's depressed, being around someone who is naturally cheerful and fun is soothing. It's like a breath of fresh air after being locked in a windowless cubicle, with white walls and grey carpet for hours, days, or maybe weeks on end. It's not going to fix the problem, but a laugh or a hug can get a depressed person through some of the very worst days. Knowing that someone loves you just as you are provides an amazing beacon of hope.

COPING WITH DEPRESSION
If you are someone who suffers from depression, this next section is for you. (Just as a reminder, I am speaking purely from personal experience here. If you are suffering from depression, I would highly suggest speaking to a psychologist or your primary care physician. Depression can be a very serious condition and is not something to be trifle with.) 

I took anti-depressants for a short while before finding out I was pregnant with my oldest daughter and they helped immensely. Otherwise, I've relied solely on lifestyle choices to ward off depression. I would suggest trying lifestyle changes first and medication second if your aren't getting any relief (But again, if you find that you are severely depressed, then go straight to your doctor!). If your depression is mild and you want to try incorporating some lifestyle changes first, these are a few that have helped me:

• Surround yourself with positive people. You have enough negative thoughts of your own to deal with, you don't need others adding to it. My husband is a naturally happy person. He is God's greatest gift on earth to me and my anchor when storms wage war on my mind and emotions. Try and find at least one friend or family member that you can count on to be there when you are struggling the most.
• Watch your stress levels. If you feel that you are in a "funk," try to avoid situations that stress you out. If high-stress situations are unavoidable, then you need to find coping mechanisms that work for you. For example, I'm an introvert. I know that when I'm feeling over-whelmed, I need an hour to shut out the world and journal/read and calm my mind. If you are an extrovert, you may need an evening with some friends or the chance to go a concert or sporting event. Whatever it is that relaxes you, make the time to do it. Put it on your calendar, buy your tickets ahead of time. Do whatever it takes so that, if you are in a mood where you don't want to do any of the things you enjoy, you'll still  feel obligated to follow through. 
• Diet and Exercise. Your mind, body, and spirit are all connected. If you don't take care of all three, you'll never live life to the fullest. Anyone feels sluggish if they are carrying excess weight and their only source of fuel is fat, sugar, and caffeine. If you suffer with depression, feeling physically tired and ill only compounds the mental fatigue you are fighting. Attacks of depression can make you feel like you have no control over your emotions.  One thing you do have control over, however, is how well you take care of your body. For some, just feeling better physically is enough for them to find the path to emotional healing as well.
• Pray. When all seems lost and you don't know how you are going to make it another minute, PRAY. There have been times, especially when struggling with postpartum depression, that I had to literally get down on my knees and ask God to pull me through. I praise God that He is my comfort and my strength. Christ died so that we could have not only an eternal life, but an abundant life here on earth as well. When I remember that Christ paid the ultimate sacrifice so that I could live a full and joy filled life, I'm able to cast my burdens on Him. By turning my focus to God, I am taking the focus off of my circumstances and the battlefield taking place in my mind. When I focus on Christ, I find peace and my emotions calm. 
• Meditate. As a believer in Christ, I turn to the Word in times of trouble. For me, the Psalms are immeasurably comforting. King David, nicknamed "the man after God's own heart," struggled with depression. You see it over and over again in the Psalms. "Why are  you cast down, o my soul?" He cries out to the Lord, "How long, O Lord, must I wait?" "When will you deliver me?" But always he ends with "my hope is in the Lord... He is my strength and my shield, my heart trusts in Him." Knowing that one of the greatest heroes of my faith had some of the same struggles that I do, reminds me that God loves me just as I am. The Psalms also remind me that my struggle with depression doesn't mean that I am incapable of living a joyful life or one that can bring glory to God. David cried from the depths of despair, but he also wrote songs of praise so powerful that we continue to sing them to the Lord today. 
• Praise. It is very hard to be down when you are thankful. Praise may take a different form for you than it does me. For me, I sing to praise and worship songs or play guitar. I also find it very helpful to journal and write out all the things I am grateful for. I include a lot of things I take for granted (like running water and heat) and by the end of that exercise I have a very long list. For you, it may be drawing, painting, dancing or getting out into nature. Whatever gets you into a mindset of gratitude will help you repel negative thoughts.
• Purpose. My Christian walk provides me with purpose. It can all be summed up in one passage. "Love the Lord your God with all your heart and with all your mind. This is the first and greatest commandment. And the second is like it: Love your neighbor as yourself." (Matthew 22:36-38). This is a lot to dive into, but essentially remembering that my life significance is not found in my surroundings, but rather in my ability to love takes my focus off of my circumstances. Learning to love the Lord so that I can love others and myself to my fullest capacity brings me joy... And this leads me into my final point.
• Passion. Find something you are passionate about. I don't mean like Comic-Con, football, or NASCAR. What I mean is a cause, something that will enable you to "be the change you wish to see." I find that I am never happier than when I am helping someone. To quote Mother Teresa, "A life not lived for others is not a life." Sometimes, I think that may be why so many of  us are depressed. We get wrapped up in the trivial travesties of our everyday lives and forget that we were designed to be loved and to love others. When this core need is not met, we are left feeling hopeless. 

MY STORY (CONTINUED)
So what happened to the college student sitting in the doctor's office at the end of her rope? Well, she's still here. It hasn't been an easy journey. I'd like to tell you that I immediately found help after discovering I was severely depressed, but unfortunately I battled it out a lot longer than needed. For a couple years after that, my happiness was based a lot on my circumstances. Things got better after I married Danny and we started our life together. But the depression never completely left me. I thought getting married would be my "happily ever after" and magically change everything. But it didn't cure me. 

Less than a year into our marriage, I hit some stressful times at work and was derailed. I didn't have thoughts of self-harm like I did in college, but the depression was making me physically sick again. Only then, did I finally start taking my life back. I took medication for a short while and it allowed me to rest physically and mentally. But when I discovered that I was pregnant, I didn't want to risk taking medication. So I did some research on depression and ways to cope. I began journaling and trying to incorporate as many of the suggestions above into my life as I could, and they have helped immensely! It's been a long journey, but I am very content with where I am today. I am not "cured" of depression, and I don't think I ever will be. We all have our battles to face in this life, and this is mine. I still get blue every once in a while - mostly when I'm stressed. But I can praise God that I have not had a severe episode of depression in over 5 years!

I also rejoice because I am able to truly empathize with those who have the same struggle that I do. That being said, I'd like to offer a final word of encouragement... 


If you struggle with depression, know that you are not alone. Don't be ashamed of who you are. Don't believe the lie that you are broken or worthless. You are uniquely and wonderfully made by the creator of the universe, and He loves you. You were designed with a great purpose in mind, so don't give up! Your breakthrough is just around the corner! 

I am praying that the God of all hope and joy send a special blessing your way today and that you will know that you are loved.

Amy

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