27 proven strategies for overcoming devastation, despair, anxiety and depression
1. Make a decision to survive. Cry out to God for mercy. Tell yourself, you must recover. Start with the will and then implement the other strategies until the mind and emotions begin to fall in line. It takes some time.
2. Practice forgiveness – a pivotal teaching of Jesus. Not forgiving is like taking poison and hoping the other person dies.
Studies have found that the act of forgiveness can reap huge rewards for your health, lowering the risk of heart attack; improving cholesterol levels, improving quality of sleep; and reducing pain, blood pressure, and levels of anxiety, depression and stress.
3. Reject anger. A father who’s son was shot at the Columbine massacre said “anger takes energy and that is energy I need to give my son.” We need energy.
4. Practice gratitude – if you woke up this morning, you have life and the premier gift of time. In fact, all that is most important in life, we take most for granted. Think about it…
5. Read the Psalms. They eloquently reveal the human struggle and solution to sorrow and injustice.
6. Manage stress and worry and avoid unneccesary stress. For example, don’t read emails or mail after dinner when you’re particularly vulnerable. If there is difficult, disappointing or stress inducing news, it will disturb sleep and compound the problems. And try to live as much as possible a day at a time.
“Don’t worry about tomorrow, for tomorrow will take care of itself. Todays difficulties are enough to deal with.” Jesus (Matthew 6:34)
Also, try and be rational about problems. Irrational fears can be the difference between winning and losing. Remember the words of Mark Twain – “I have faced many trials in my life, most of which never came to pass.”
7. Become “other” focused. Live to help others; and not only those that love us. Seek to live a life motivated by love. This is the central teaching of Jesus.
Love is a verb, it requires action.
Read 1 Corinthians 13. It summarizes the life of love. Actually, according to the bible, “God is love.” (it’s also a noun), so when you live out (spiritual) love, you live in God.
God moves at the speed of love.
Find someone who has a greater need than yourself and do something for them.
8. Smile. Smiling is a kind of magic bullet that can break heaviness in a moment. It may be short term but can stop a slide.
9. Search out humour. Watch comedy, get joke books, look at funny YouTube clips, be around light hearted people.
“A joyful heart is like medicine.” Solomon
Laughing and smiling releases serotonin, a neurotransmitter that improves mood and helps sleep. It also releases endorphins – the bodies natural pain killer.
10. Create personal discipline. Begin by getting up in the morning and doing something – ideally out of the house. For most that is a job. For me it is piano practice. The body thrives on routine. Structure is healthy.
11. Find a passion – something in life that you find fulfilling. For me it is music. When Donald Trump was asked “what is the secret of success?” He replied, “Find what you love, and stick with it.” There is truth in this answer.
12. Get into nature – off the concrete and into creation. This is highly therapeutic and brings peace. Nature is all about God not humans. Nature will speak peace to your heart.
“The Lord is my shepherd, I shall not want. He makes me lie down in green pastures, He leads me beside still waters…” King David (Psalm 23)
“The heavens declare the glory of God, and the firmament shows his handiwork. Day unto day utters speech, and night unto night shows knowledge.” King David, (Psalms 19:1,2).
13. Find a community. It is not good to be alone too much and isolation can be a breeding ground for neurosis. Force yourself… Some environments are easier than others but for me, it’s the church. I can engage to whatever degree I want and every Sunday I hear an inspirational message.
14. Eat by design – regular, nutritious and organic when possible. “We are profoundly and wonderfully made.” Diet is an art and a science. Certain foods actually work directly on our serotonin levels and general sense of well being. Especially the B complex, Vitamins C and D, magnesium and omega 3 fatty acids. But it is critical to get them from food! Study nutrition and make a good diet part of a healthy lifestyle.
Food contains all the complex bio-chemicals we need for health and energy. If God made it to eat, it’s good. The more humans tamper with it, the more de-vitalized.
And avoid the myriad health fads. Supplements may help in certain cases but no one will ever crack the complexity and Divine genius hidden in food.
Also try not to eat within a few hours before bed as it can disrupt sleep which can potentially contribute to numerous emotional and physical health issues.
15. Get regular cardio exercise for oxygen and endorphins.
16. Get enough sleep, with regular sleep patterns. The body will tell you how much is enough. People that live the longest get an average of 7 to 8 hours per night. Longevity drops off for more or less.
17. Avoid all dark and negative stimulus. It will undermine all the positives and suck the life out of us like a vampire.
18. Be careful what music you listen to. Many songs are inherently sad. When you’re vulnerable a sad song can really turn your day. Don’t indulge it!
19. Deep breathing slows the heart rate, increases oxygen to the blood stream, lowers cortisol (the stress hormone) and signals the brain to relax. Deep breathing also increases endorphins, the “feel good” chemical and releases unwanted carbon dioxide.
20. Evaluate your culpability. When you have some strength and the courage, honestly determine if and where you have contributed to the problem. Ask God for clarity. Then humbly acknowledge these factors before God and He will help you to change the thinking and behaviour so the strongholds are broken and the cycle ends.
21. Classical and Baroque music can be an effective antidepressant. According to research, listening to Mozart and Bach reduced anxiety by lowering cortisol levels, blood pressure and heart rate.
22. Bonus Strategy – Body Language by Harvard Professor, Amy Cuddy– 21 minute Ted Talk with a poignant kicker at the end.
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Now the spiritual and actually most important part of the prescription.
23. Get to every authentic Christ centred event you can. Places where The Spirit of God is mysteriously active. Rather than spending our time why not invest it?
24. Prayer. It works. Simple conversation with our loving Heavenly Father.
“The LORD is near to the broken hearted” King David (Psalms 34:18). David spoke from experience.
“Be anxious for nothing, but in all things, by prayer and humble petition, with thanksgiving, make your requests known to God, and the peace of God which surpasses all understanding will keep your heart and mind in Christ Jesus.” St Paul (Phillipians 4:6,7)
25. Identify with Jesus “the man of sorrows and aquatinted with grief.” The universe and time revolve around Jesus and His unequivical act of redemption. “I am the way, the truth and the life, no one comes to the Father but by me.”
26. Read the Bible. The words are alive and God reveals His love, will and purpose for life. This is where we discover truth: about ourselves, God, salvation and a system for mental and emotional health.
“The word of God is living and powerful, and sharper than any two-edged sword, piercing even to the division of soul and spirit, and of joints and marrow, and is a discerner of the thoughts and intents of the heart.St Paul (Hebrews 4:12)
27. Ask God to lead you.
“Trust in the Lord with all your heart, and lean not on your own understanding; In all your ways acknowledge Him, and He shall direct your paths.”King Solomon (Proverbs 3:5,6)
God will lead you into blessing!
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