I remember the first time I saw depression. I was 10 years old and it was a beautiful Saturday morning. As the sun peeked through the shades, I opened my parents’ bedroom door and jumped on the bed. The constant laughter had me ready for the day–until I saw the look in my mother’s eyes.
The smudges edged with black mascara showed that she had been crying. When I asked her what was wrong, she tried her best to smile. “Everything’s fine, sweetie,” she began. “I don’t feel like getting out of bed.”
“But it’s so beautiful outside,” I began. “That’s-” she answered. “–I’m just sad. And sometimes you want to keep your sadness inside and hide it. You won’t understand it now, but maybe someday you will. I hope that doesn’t happen.”
17 years later, I find myself fighting the same desire to stay in bed almost every day. The look in my eyes matches my mother’s. I don’t have mascara tear stains, but I can see that the dark circles under my eyes are the same.
Anxiety and depression are two battles I’ve been fighting since I was young. I’m still in a lot of pain, but I’ve found three things that help me get through this time of year when everyone struggles to keep their spirits up. As the nights get darker and longer, we tend to want to stay indoors.
Here are three tips to help you fight seasonal depression.
1. Move your body throughout the day
I’m not a medical professional or a psychologist, but I do know that exercise is medicine. None of the methods I have recommended will completely cure your depression. But exercise and physical activity are some habits I’ve found that help make this season a little less frustrating.
Instead of forcing yourself to participate in exercise that you don’t enjoy, find a new hobby that challenges or interests you. Let me give you some examples.
I love dancing. In addition to running an adult dance ministry team with my husband, I try to attend adult dance classes whenever I can. I also love using YouTube to find dance and Pilates inspired workouts. Because they fit my personality and work for me.
My husband, on the other hand, really hates exercise. During the first year of our marriage, I tried very hard to get him to train with me. I knew it would help him feel better and feel better overall. I quickly realized that if it wasn’t something he enjoyed, he wouldn’t do it. My husband plays basketball, football, and tech-related exercise, and then we play games. Whether it’s -10 or 100 outside, if he’s playing the sport with a goal, he’ll do it!
Finding the movement that works for you takes time and trial and error. But what better time to explore these hobbies than when it gets dark early outside? It would be even better if your friends could join too! And research shows that if you can get outside during the day, even for a few minutes, it can be very helpful.
2. Listen to music
As a worship leader and singer, I absolutely believe in the power of music. Like physical activity, I believe there is a reason why Jesus spoke about music in the Psalms. Something happens when we turn our eyes and ears to heaven through song and worship.
But I understand. When you are suffering from anxiety or depression, the last thing you want to do is sing, worship, or praise God. But my friend, can I tell you the truth? The moments when I feel God’s presence the most are when I don’t feel like singing, listening to music, or worshiping God.
During this season, we encourage you to listen to worship music whenever you are out, doing household chores, or engaging in physical activity. It’s also a great idea to leave room for silence to pray or talk to God and listen to what He has to say. You can also create and enjoy playlists of nostalgic songs and songs you can sing along to. Even if you don’t want to sing, music speaks to your mind, soul, and body in a way that nothing else can. It’s worth a try to improve your mental health.
My favorite songs are:
-“Goodness” by RNW Music
-“I Still Believe” by KJ Apa
– “Hard Fight Hallelujah” by Brandon Lake
-“God is not against me” Elevation Worship
– “Manasseh” by Anna Golden
– “Hold Me Together” by Royal Tailor
-“No Hopeless Soul (Unplugged Version)” Stephen Stanley
-“Another One” Elevation Worship feat Chris Brown
-“Flowers” by Samantha Ebert
-Young Escape’s “Broken is Beautiful”
3. Don’t be afraid to seek professional help
I know what you’re thinking. You don’t want to be the person who needs counseling or medication to deal with mental health issues. However, there is nothing wrong with having a friend or professional look at it. There is a reason God gave us medical teams and doctors, and they are a gift.
While not everyone needs to seek professional help for anxiety or depression, I never miss an opportunity to silence the stigma against seeking help. I can tell you hundreds of stories of friends, family members, students, co-workers, and small group members who have gone to counseling or taken medication for their troubles, but that doesn’t make them any less Christian.
If you’re looking for low-cost mental health services, we recommend contacting your local church or mental health group like NAMI or TWLOHA. Then asking for personal recommendations or using Psychology Today can be very helpful.
I would like to introduce some organizations that I would also like to recommend.
-Soul Shepherding
-1024 movement
-confetti cake project
-Mental Health America
-US Mental Health First Aid
-American Association of Christian Counselors (AACC)
– Focus on the Family (Mental Health Resource Page)
No matter how dark this season gets, know that you are not alone in your suffering. Many people suffer from mental health conditions such as depression, and your pain doesn’t have to be ignored. As TWLOHA often quotes, “Heal out loud. I almost lost you in the silence.”
Friends, we don’t have to be silent or in the dark about our struggles. We don’t have to be ashamed, embarrassed, hurt, or over-the-top. Healing and peace can be found in recognizing and shining the light on the need for something or someone beyond ourselves. It doesn’t mean the struggle will stop any time soon, or that you’ll never have to experience anxiety, depression, or ______ (fill in the blank) again. This is because we are walking in the power of light.
John 16:33 says: “I have told you all this so that in Me you may find peace. On earth you will face many trials and sorrows, but be of good cheer, for I have overcome the world” (NLT).
As Isaiah once prophesied, “Yet there is no greater darkness for those who suffer. In the past he humbled the land of Zebulun and the land of Naphtali, but in the future he will praise Galilee of the nations beyond Jordan by the way of the sea – walking in darkness. The people have seen a great light, and light has shone on those who live in a land of deep darkness. You have enlarged the land and increased their joy. Let them rejoice in your sight as a people rejoices in their harvest, and as a warrior rejoices in his share of plunder” (Isaiah 9:1-3, NIV).
Have you found these tips helpful? Have something to add? Which of these three tips will you try this winter?
agape,
amber
Photo credit: ©Getty Images/FotoDuets
Amber Ginter is a teacher-turned-author who loves Jesus, her husband Ben, and granola. Growing up, Amber looked for resources on faith and mental health, but couldn’t find anything. Now, she gives hope to young Christians struggling with mental illness that goes beyond just reading the Bible and praying more. Because even though we love Jesus, we can still be plagued by anxiety. You can download her top faith and mental health resources for free to help you navigate books, podcasts, videos, and influencers from a faith perspective. Visit her website at amberginter.com.
