THE BLUES
My senior year of college, my plummeting GPA and the dental school dreams I hadn’t properly planned for became a constant weight, knocking the wind out of me daily. With clothes piled on my bed like a makeshift comforter, I would sink between an old T-shirt and some jeans, thinking about how nice it would be to just disappear for a while. Not quite suicidal, but completely exhausted—tired of trying and missing the mark, trying and forgetting something, or trying and realizing it still wasn’t enough.
If I called my mom, she’d tell me I needed to encourage myself in the Lord, but I didn’t even feel like He cared enough to hear my prayers at that point. Some friends suggested it would pass, encouraging me to get out more and see what happens, but walking from my bed to the shower and back took nearly everything I had. I didn’t recognize myself, my mind, or my body. I had experienced situational depression in the past—bad events would send me into a rut, but within a few days, I’d bounce back. Grief had slowed me down before, but I had always managed.
This, though—this was different. Every morning I woke up with a boulder cemented to my chest, making even breathing an olympic sport.
It was the night of those really bad tornadoes in Dayton, the power had left my parent’s home, my mother found herself at my grandmother’s with her sisters, but my dad in true fashion remained in his house with no power. His voice boomed through the phone, and when I responded with a stretch of silence, he asked “What’s up?”
“I think I’m depressed.” I cried. “Everything is hard. I don’t want to do anything. I don’t want to die, but I’m so overwhelmed and exhausted.”
“That sounds hard.” He replied, clearly searching for something else to say. “There’s nothing wrong with you babygirl. It’s heavy, it’s a lot, but you can do this.”
In another lifetime, my dad could have been a therapist, he’s certainly been mine for majoirty of my life. In a moment when I felt like a stranger to myself, a literal alien to my own life, he made me feel normal. He normalized my emotions reminding me there is always a way through. Whether it’s a shift in diet or physical activity, sleep or emotional outlets, or just a shift into a different perspective, there is always a through. The blues visit most of us at a point—seasonally, situationally, or daily, but it doesn’t make us crazy. It certainly doesn’t make you or me a waste of space. There is another side, and even when it feels like your body and mind is failing you, be encouraged that there is another side.
depression is a common mental health condition that causes sustained feelings of sadness, negative thinking, disrupted sleep, appetite changes, and behavioral changes.
I’m sure a lot of us were raised by a generation that responded to deep emotions with “What you got to be depressed about?” or silence and discomfort. Often times, villafying our emotions, and creating a narrative that they are evidence of ungratefulness or lack of mental strength. When in reality our emotions were angrily encouraging us to investigate what is no longer working or what is no longer sustainable. Not attacking our strength or evidence of simply being created wrong, just a nudge or at times a punch in the face, to evaluate how we have been treating ourselves lately. Putting genetics, family history, and pre-dispositions aside, let’s look at the things that can affect how deeply we experience depression.
Diet:
Gut health is incredibly important, as we've all been learning through documentaries, social media, and other platforms. Serotonin, one of our "happy hormones," is primarily produced in the gut and is heavily influenced by what we eat. For anyone affected by depression, appetite is often one of the first things to suffer. When we neglect intentionality in our diet, we directly impact our body's ability to produce, express, and experience serotonin, which can make us feel even more depressed.
Sleep:
Rest and restoration are vital for maintaining energy levels, regulating mood, and pursuing our interests. When we’re exhausted, the likelihood of engaging in enriching activities like cooking, eating well, exercising, or connecting with our community drastically declines. As we’ve previously learned, neglecting intentionality in our diet affects our mood, which then impacts our sleep, creating a cycle that can further push us into the depressive loop.
Physical Activity:
Endorphins and dopamine, neurotransmitters released after moderate-to-intense physical exercise, are responsible for producing those positive, euphoric feelings in the body. Exercise isn’t just about sculpting abs or building a booty; it’s also a way to be kind to yourself and boost your mood naturally. When our diet suffers, our energy levels dip, which affects our sleep. Without proper sleep, energy, or nourishment, physical activity becomes nearly impossible. Eventually, how we treat our bodies will show itself in one way or another.
Community:
COVID and its lingering effects have left many of us struggling with community and relationships. Some have settled for fleeting, superficial connections formed over screens, while others have withdrawn from long-term relationships due to a lack of energy or desire to invest in deeper bonds. Yet, humans weren’t made for loneliness or seclusion. People add color to our lives, offering perspective, support, and companionship when we need it most. A lack of community and a lack of effort in building one can leave us feeling disconnected and unfulfilled.
Internal dialogue:
The relationship between our beliefs, thoughts, and actions plays a significant role in shaping our self-concept and self-worth. For instance, if my core belief is that I am not good enough, my thoughts will naturally gravitate toward negativity, reinforcing that belief. These thoughts, in turn, will influence my actions, which then become evidence to further affirm the belief, creating a continuous cycle that keeps me bound to that mindset. How could I change the way I eat and be courageous enough to build a community If I don’t believe I am worth the effort anyway?
There is an intimate relationship between our mind and body, working together seamlessly every day—sending signals to move, rest, eat, or even use the bathroom. This constant communication requires our active participation, we cannot be passive with our bodies and hope achieve optimal wellness. "Listen to your body" isn't just a catchy phrase meant to sound therapeutic or mindful; it's a vital practice. By listening close, we respond appropriately to our needs and begin to cultivate trust within ourselves. It's through this attentiveness that we foster balance, well-being, and self-awareness.
“Come to me, all you who are weary and burdened, and I will give you rest.” Matthew 11:28 [niv]
Our bodies, a complex world of their own, often provide natural ways to address depression. But in 1 Timothy 4:8, scripture reminds us, “Physical exercise has some value, but spiritual exercise is valuable in every way, because it promises life both for the present and for the future.” This verse gives us a call to action—to care for both our bodies and our spirit. These are not separate pursuits or meant to be done in isolation from one another; we are called to steward both well.
Now, for those of us who grew up in Christian households, praying away the depression or casting out a spirit of depression was always on the menu, but in our call to take care of both our bodies and our spirit, let’s get some practical ways to take care of our spirits.
Spiritual Warfare
First, realize who your opponent is so you can know how to fight. Ephesians 6:10-18 reminds us that our battles are not physical but spiritual, and encourages us to put on the full armor of God. Are you going to bring broccoli to a spiritual fight? NO! You need scripture, His promises, His protection, and His power.
Second, realize who is fighting on your behalf. In Matthew, demons asked Jesus to send them into a herd of pigs, after acknowledging He is the Son of God and His almighty power. If demons know who you serve better than you they will have a field day tormenting you.
Third, get into your prayer closet, circle, and community. Tell people where and how you are being attacked. Don’t think you have to pray or contend on your own. Reach out to spiritual family, trusted advisors, ministers, or pastors [if applicable] and bombard heaven together!
Fourth, encourage yourself in scripture. There are so many prophets and apostles in the Old Testament and New Testament who experienced depression. In Psalms, David bounces from sorrow to praise to anger to repentance to sadness, chapter after chapter. Job and Elijah were talking about being better off dead. There are believers, strong believers, in scriptures who were plagued with depressive symptoms, and God showed up for them! If He did it for them, He will also do it for you.
Read your bible
In a previous post, Best Father Award, we explored the attributes of God found in scripture that show Him to be the perfect Father. In these attributes, we see a clear distinction between what is our business as His children and what is His business as our Father. Often, depression, anxiety, and fear arise when we try to take on His role—handling things that only He is meant to carry. That's why it's crucial to read our Bibles—to understand our lane, stay in it, and know what God has assigned to us.
In a previous post, Most Faithful, we explore the promise keeping nature of God found in scripture that remind us of his dependability, integrity, and trustworthiness. God has to do what He promised. He tells us that He has set us free through Christ, that we have power to tread over demons and serpents, and that the same power that raised Jesus from the dead is alive in us through the Holy Spirit. These aren’t just cutesy things to say to sound spiritual, they are promises to us. We have to know them, so we can place our expectations and hope on what He has said.
Godly community
Just like in our own bodies, when one part isn’t functioning properly, the other parts work overtime to compensate for the weakness. The same is true for the body of Christ. We are not stand-alone Christians fighting separate battles from our brothers and sisters. When you are under attack, the entire body feels it. When I am struggling, the whole body is impacted. Godly community isn’t optional—we need it. It's how we strengthen and support one another, and encourage one another to put our eyes back on Jesus.
“The righteous cry out, and the lord hears them; he delivers them from all their troubles.” psalms 34:17 [niv]
During the uncertainty of my pregnancy, both my husband and I saw a depressive ditch on the horizon if I didn’t make some changes. The first red flag was my shift in appetite, slowly eating less over time. Then I began opting out of my morning workouts. The signs were there, and the only reason I knew how to address them was because of the knowledge I had gained through therapy. Even with the negative thoughts I was beginning to think about myself and my life, I remembered Philippians 4:8 and cognitive reframing.
We can pray endlessly, cast out spirits night and day, but if we don’t eat, don’t sleep, and never let the sun hit our faces, we can still feel the weight of depression. It’s a reminder that while spiritual care is crucial and our eternal life is what matters most, we still have to care for our physical selves. And that starts with a rich diet of whole foods, a community of people who love and support you, engaging in hobbies and interests, enjoying physical activity, and getting quality rest.
