Seven Disciplines for Working Through Depression
Depression, or deep discouragement of the soul, has been part of the human experience since the fall of man in the Garden of Eden. Whether it is related to bodily disease, grief from a loss, a conscience bothered by sin, or mysteriously connected to the fabric of our inner person (we are not all bubbly, crowd-loving people), depressive tendencies are real. Depression is not uncommon among God’s people. Therefore, we must know how to navigate these “valley times” with the Lord. To fight for biblical joy—while at the same time working through depression—personal discipline is required in seven critical areas.
Discipline 1: Respect
Respect includes conscious consideration of God’s design for the orderliness of our life, bodily rest, and recreation. In other words, if God is mindful that “we are but dust” (Psalm 103:14), then it seems wise that we remember this as well. Depression can be aggravated by:
- Relentless abuse of our minds and bodies through an obsession with work.
- Failing to cooperate with God’s design for Sabbath-like rest and recreation.
- Providential weights also impact us in more ways than we imagine, such as the 24/7 care of a child or spouse with disabilities, or an aged parent.
- Little respect for diet, exercise, sleep habits, work schedule, or financial limitations may increase depression which stems from the burdens of an undisciplined life.
Respect for your physical and mental health includes something as simple as regular exercise, which has positive effects on your mood. In his book, Fit for the Master, John Lehman cites some conclusions of research.[1]
Researchers Peter Walters and John Byl have reported elevated mood and reduced anxiety and depression in candidates after exercise. The main reason for this is the release of chemical substances by the body during exercise. These endorphins act as opiates, and they decrease pain as well as produce feelings of wellbeing. Research undertaken by Walters and Byl suggests that exercise can be effective treatment for clinical depression. A study was done on twenty-four patients diagnosed with moderate depression. This group was subdivided into either an exercise group or psychotherapy group. The group that received psychotherapy met with a psychologist once a week, while the exercise group went jogging with a trainer three times a week for 45 to 60 minutes. After twelve weeks, about three-fourths of the patients in each of the groups had recovered from their depression. That means that in both categories they had recovered. However, after one year, half of those in the psychotherapy group returned for additional depression treatment, while none of the subjects in the exercise group returned.
The author then lists these additional benefits:
- Exercise relieves stress and anxiety.
- Exercise alleviates depression.
- Exercise treats mild to moderate depression as effectively as antidepressant medicines.
- Exercise improves our mood. As has been mentioned, exercise also releases endorphins, powerful chemicals in our brain that energize our spirits and simply make us feel good.
- Exercise sharpens our brainpower. The same endorphins that make us feel better also help us concentrate and feel mentally sharp for a task that may be at hand.
- Exercise is an investment in your mind, body, and soul.
- Exercise assists in energy gain; it has a rejuvenating effect.
Discipline 2: Repent
There is not always a cause-and-effect relationship between depression and sin. But when there is, as it was with King David (see Psalm 32, for example), we must surely repent. When the sin connection is true in our experience, we must consciously and deliberately turn away from our rebellion and back to God for cleansing and renewal.
Even if we are unaware of specific, unconfessed sin for which the Lord may be chastening us, the Christian should pursue a lifestyle of spiritual health that includes ongoing repentance. We should regularly seek the Lord through prayer, asking “Search me, O God, and know my heart! Try me and know my thoughts! And see if there be any grievous way in me and lead me in the way everlasting! (Psalm 139:23-24). However, the believer who regularly experiences depressive tendencies must be on guard, since honest self-examination can easily turn to morbid introspection, or listening to the constant accusations of the devil (Revelation 12:10).
Discipline 3: Replace
When the Holy Spirit uses the Word of God to reveal our need to repent, we must replace our sin with righteousness, faith, and obedience (See, for example, Ephesians 4:17-32; Colossians 3:5-17; Romans 12:1-2; Hebrews 12:1-2). Depression is commonly caused by false thinking patterns which must be corrected. Unbiblical ways of thinking about God or self usually lead to misinterpretation of our circumstances, and self-pitying responses to life’s troubles.
It is significant to notice that the apostle’s promise of indescribable peace, which grows out of thankful prayer (Philippians 4:6-7), is followed by a call to correct our thinking patterns by filling our mind with that which is true and honorable (v. 8). Typically, false thinking patterns exist undetected in our lives for long periods. The Lord is gracious, therefore, to use even a trial like depression to reveal these patterns so that we may be transformed by the renewal of our minds (Romans 12:2), and see our joy restored.
Discipline 4: Remain
In John 15, Jesus calls us to abide in Him. We do this by remaining in fellowship with God and His people through keeping the major spiritual disciplines: the Word, prayer, fellowship with God’s people, and close friendship.
Remain in the Word. By doing so, you speak truth into your heart.
- Meditate on the Psalms. Perhaps start with Psalm 77; 73; 42; or 55.
- Compare the Shepherd of Psalm 23 with the Good Shepherd of John 10:1-16.
Remain in prayer. Discipline yourself to cast your cares upon the Lord through prayer, while knowing and choosing to believe the Heavenly Father truly cares for you.
- Pray the Word of God. If you are a counselor, pray through Scripture for and with those you seek to help.
- See Psalms 42 and 43, for example.
Prayer should always be part of the “prescription” (Philippians 4:6-8). The discipline of prayer not only calls to the Lord for help, but it retrains your mind to think on truth.
Remain in fellowship with God’s people. Isolation is a common temptation when you are depressed. Discipline yourself to avoid isolation. Instead, seek encouragement from other believers and look for ways to encourage others (Hebrews 10:24-25).
Discipline 5: Remember
When you are depressed, you must choose to remember the Lord’s works of mercy, love, and grace. The psalmist exhorts us to “forget none of His benefits” (Psalm 103:2). You can also do this by singing hymns and worship songs that lift up the Lord and the great things He has done.
Discipline 6: Review
To fight depressive tendencies, you must continually review the truths about God that you know from His Word. One personal discipline that has been helpful to me is to create a “My God Is…” list. I did this by dedicating a portion of my journal (10 pages at the back) to list characteristics of God, which I discovered in my Bible reading. Then, when I am discouraged, I can go back to my list to consciously remember who God is for me in Jesus Christ.
Discipline 7: Rest
Finally, remember that God established a pattern during the creation week. He worked six days and rested one (Genesis 2:1-3; Exodus 20:11). When He created man and woman in His image, He programmed into us a need for rest. Think about what changes you may need to make to your lifestyle so that you are sure to give rest to your body, mind, and spirit.
For some people, fighting depression will be a lifelong struggle. Whether your struggle is long or short, it is essential to begin adopting these seven personal disciplines for maintaining joy.
More Resources on Depression & Spiritual Discouragement
[1] John Lehman, Fit for the Master: Glorifying God in a Healthy Body.
