Overcoming
Depression Biblically and Naturally
by
Stephen Shober
PURPOSE OF ARTICLE
The Berean Bible Society desires to have a variety
of articles in the Berean Searchlightthat cover a
range of topics from doctrinal to practical Christian living. Depression is a
very important Christian-living topic.
The Bible has much to say about depression; interestingly, the
causes and solutions are not what are commonly thought in Christian circles.
This article will offer insights that may help erase the stigma associated with
depression and to see it in a new light. When seen correctly, there is no more
stigma or shame associated with depression than any other illness.
For those afflicted with depression, please understand you are
not alone in your feelings, not going out of your mind, confusion is common,
and the inexplicable black cloud can be lifted. A sad truth is that many
Christians suffer from depression and either do not know it (they are miserable
but do not know why) or cannot admit it because they think that would be
admitting a spiritual problem. So, they suffer in silence hoping and praying
for deliverance; but the consequences of doing nothing often result in further
complications.
To be the comforters of II Corinthians 1:6 (and to help
ourselves) we have to understand depression’s causes, avoid false assumptions
and grasp the concepts of how to gain victory. We will see that our brains
malfunction like any organ or system of our body. Would we be gracious
comforters if we went to a person with diabetes (or any physical ailment) and
told them their problem was due to sin or lack of faith? Generally we would be
wrong and we would just be heaping misery upon misery and making matters worse.
UNDERSTANDING DEPRESSION
What is
Depression?: Depression is a prolonged emotional tone dominating an
individual’s outlook and mood. Normal moods of sadness, grief, and elation are
typically short-lived and part of everyday life, but these can progress into a
depressed mental state. Other symptoms often accompany depression but the most
common symptoms of major depression are: 1
§ deep sadness or
emptiness,
§ apathy, loss of
interest or pleasure in usual activities,
§ agitation or
restlessness, physical hyperactivity or inactivity,
§ sleep
disturbances,
§ weight/appetite
disturbances,
§ diminished
ability to think or concentrate,
§ feelings of
excessive guilt, self-reproach or worthlessness,
§ feelings of
fatigue or loss of energy, and
§ morbid thoughts
of death or suicide.
If a person experiences at least five of these symptoms for one
month they have major depression. Mild depression would typically be defined as
having two to four of these symptoms for over one month. Bipolar disorder (manic
depression) includes swings from deeply depressive moods to wildly manic moods
(elation, irritability, hostility, inflated thoughts of self, boasting)—with
many intensities and variations.
When asked “what brings you
pleasure in life” most unsaved, depressed people will look down and finally say
something like “nothing.” The saved are more guarded because they fear if they
admit “nothing” they will be thought unspiritual, so they say something like
“being saved” or “knowing Christ.” The saved, depressed person generally knows
about their eternal and heavenly blessings, for which they are thankful, but
they feel trapped nowby inexplicable emotional tones
and moods. Consider this man trapped by depression’s grip.
“I am now the most miserable man living. If what I
feel were equally distributed to the whole human family, there would be not one
cheerful face on earth. Whether I shall ever be better, I cannot tell. I
awfully (regretfully) forebode (foretell) I shall not. To remain as I am is
impossible. I must die or be better it appears to me.”—Abraham Lincoln
Biblical
Occurrences: Depression is the ascendancy and tyranny of our emotions
over our lives. Thus, Proverbs 15:13 says, “A merry heart maketh a cheerful countenance; but by sorrow of
the heart the spirit is broken.” Often an initiating
discouragement leads to sadness, which leads to prolonged grief, and then into
a downhill spiral to depression. Depression is a universal problem, but no one
really knows if Biblical characters had what we call depression, or if it would
be more appropriate to say they suffered emotionally. However, Paul in I
Corinthians 10:13 says, “There hath no
temptation taken you but such as is common to man; but God is faithful who will
not suffer you to be tempted above that ye are able…”. Temptation can
mean trial, calamity, or affliction. Accordingly, we should understand that our
present day afflictions were also common to the great Bible characters.
David was overwhelmed with grief and sadness, his heart was
desolate, and his tears fell all night (Psa. 61:2, 77:2-3, 142:4, and 143:4).
Jonah, Jeremiah (Jer. 15), Job, and Elijah (I Kings 19) are other examples.
Whenever characters express rejection, loneliness, self-pity, hopelessness,
overwhelming grief, and wish they had not been born, it seems they are
expressing more than temporary sadness but classic symptoms of major
depression. Paul had classic symptoms: his flesh had no rest, he was troubled
on all sides, he was cast down, he had fears within, and he despaired of life
(II Cor. 1:8 & 7:5-6). Hannah (I Samuel 1) had many of the symptoms of
depression and her spiritual leader instantly and incorrectly accused her of a
spiritual problem.
It seems there is a universal truth concerning depression, that
is, the non-depressed rarely understand the unrelenting pain involved, the
feelings of hopelessness (in this life, not once delivered from this body), and
think the person should just pick themselves up and get over it. It is not that
easy. In fact, when that part of the brain that mediates emotions is not
functioning properly, medical help (not criticism) is often needed.
Depression
Considerations: Each year depression strikes ten million people in the United
States. Older Christians have more depression than younger; does this mean that
spiritual maturity is of no avail? No, what this indicates is that older people
have more biochemical and brain malfunctions as they age; depression is a
natural consequence. Similarly, more women (two to three times) have depression
than men. Women do not have more spiritual problems than men, but they do
process adverse events differently than men, and, they have a complex body
chemistry that can get out of balance, both leading to depression. Women tend
to take adverse events and internalize them and take the blame—this is a
thought-processing problem. Men tend to react to the same events with escapism
(sports, TV, sexual obsessions, alcohol); which can later result in heart
disease, hypertension, diabetes, etc.—again, a thought-processing problem but
with different results. There is another difference: women tend to feel their
depression (sadness/guilt) while men act it out in their behavior (rage,
hostility and frustration). 2
Causes: Understanding
the causes of depression is very helpful to finding the solution. It is rare
that there is only one causative agent, generally there
are several at work. Listed below (no specific order) are some factors known to
contribute to depression: 3 4 5
§ nutrient
deficiency or excess
§ drugs (prescription,
illicit, caffeine)
§ hypoglycemia
(low blood sugar)
§ hormonal
imbalances
§ allergies
§ heavy metals
§ sexual abuse as
a child
§ microbial
overgrowths/toxins
§ medical
conditions (stroke, heart disease, cancer, Parkinson’s, diabetes, thyroid)
§ natural light
deprivation
§ psychological
factors (generally poor thought-processing)
§ spiritual
factors
Depression can have its source in our body, soul or spirit. Our
body can affect our soul and spirit and vice versa. For example: if one has a
low thyroid function it may affect the soul (for example the emotions) leading
to depression which then affects one’s spiritual life. Affecting our spiritual
life does not mean it changes our standing or position in Christ, it means
things like a less productive outreach/ministry and a more self-oriented prayer
life.
Research since the 1990’s has
helped clarify this whole issue and there is now better understanding on the
causes and solutions. The brain’s frontal lobe (behind the forehead) is now
known to be intimately involved in emotional well-being. It is recognized that
one of the characteristics of virtually all depressed
people is a significant decrease in the frontal lobe’s blood flow and activity. The main cause of impaired frontal lobe function is a harmful
lifestyle—the same cause of most of our physical diseases. 6
There is now no question that reductions in frontal lobe
function lie at the core of depression. Complimenting this research is the
finding that depressed children have significantly smaller frontal lobes than
non-depressed children. The evidence indicates that frontal lobe problems are
the cause and not the effect. The frontal lobe’s proper function requires
adequate blood flow and nerve chemistry.
As fog veils a beautiful meadow, so depression clouds life
itself; existence becomes dreary and dark. It has been described as darkness
visible. One can go to bed feeling fine only to wake with an overwhelming gloom
that cannot be explained or escaped. With proper nutrition, lifestyle changes
and a renewed way of processing the events of our lives we can break through
that fog into a sunny day.
“A merry heart doeth good like a medicine; but a
broken spirit drieth the bones” (Proverbs 17:21).
Consequences: Now that
it is clear that depression is related to many factors, primarily to frontal
lobe malfunction, let’s consider the consequences of depression. Depression
weakens the immune system’s power to attack cancer cells, increases the risk of
fatal stroke by 50%, increases the risk of sudden cardiac death in heart attack
survivors by 250%, and increases the complications of pneumonia. 7 It
has been found that depression increase stress hormone levels, hypertension,
and headaches; it complicates diabetes and is the leading cause of suicide (its
close relative). The point is clear, depression should be addressed early or it
may lead to fatal consequences. However, because of their illness depressed
persons have diminished ability to combat their own disease, so help is often
needed to lift them out of the pit of despair.
How the Brain
Works: By God’s design, all brain activity (every thought,
feeling and emotion, every order the brain sends to the organs and cells) is
the product of electrochemical signals. The brain’s electrical signals require
a chemical to carry the signal across a small opening (synapse) between cells.
The chemicals used to do this are called neurotransmitters. To have a properly
functioning system we need an adequate amount of neurotransmitters. The
neurotransmitter most commonly associated with depression is serotonin.
Depressed people have low
serotonin levels. Thus, they have impaired brain message sending, especially
relating to emotions and mood. Serotonin is produced in the brain from
tryptophan (a protein), which is converted into 5-HTP, and then into serotonin.
Some serotonin is converted into melatonin, the hormone needed for proper sleep
(thus the connection between depression and sleep disorders). One cause of low
serotonin is the lack of an enzyme that converts tryptophan to 5-HTP. 8 Before proceeding, just think how unfair it would
be to tell a depressed person that is missing this needed enzyme that they have
a spiritual problem. As a doctor told a dear sister in Christ who just could
not understand why she could not get over her depression, “quit beating
yourself up about it, your body just does not produce enough serotonin.”
THERAPEUTIC CONSIDERATIONS
This article will consider botanical medicine, medications,
proper lifestyle, nutrition, thought processing, and spiritual direction—the
most common causes of depression. Some consider botanical or pharmaceutical
medications for depression to be “mind-numbing” or “feel-good” drugs. This is unfortunate
because such medications only help a depressed person feel more “normal” (a
non-depressed person would feel worse or no change).
If depression were primarily spiritually induced, people should
not get better from medications because medications do nothing about the
spiritual problem. If the medications merely treat the symptoms and do not get
to the root spiritual cause then the depression should always come back once
the medications are stopped, which is not the case.
Botanical
Medicines: The Scripture makes it clear that because of sin the earth
today is not yielding its strength (Gen. 4:12). As a result of this Romans 8:22
says, “For we know that the whole
creation groaneth and travaileth in pain together until now.” Knowing this,
the Lord has made special provisions for us. Psalms 104:14 says, “…and herb for the service of man:…”, which
means the botanical (herbal) kingdom was designed for the many services of
humans, including medicine.
Often herbal products are slower
acting than pharmaceutical medications, but the advantages of herbal
supplements is that they can often affect a cure (rather than just address
symptoms) and the side effects are minor compared to pharmaceutical drugs.
Herbs can be considered the medicine
from God’s pharmacy. The most important and well tested herbs to consider in
connection with depression are: 9 10
§ St. John’s Wort
(SJW): relieves depression, anxiety, apathy, sleep disturbance, anorexia, and
feeling of worthlessness. All these symptoms are caused by low serotonin and
SJW increases the level of serotonin in the brain.
§ Ginkgo biloba:
improves blood flow and function of the frontal lobe. Ginkgo increases the
ability of serotonin to do its job in the brain.
§ 5-HTP: a plant
extract that is just one step from becoming serotonin—the brain readily makes
this conversion. It raises the level of serotonin and other brain
neurotransmitters. This product overcomes the genetic problem that does not
allow for the conversion of tryptophan to 5-HTP.
Pharmaceutical
Medications: There are times when medications can save a person’s life. If
botanical medicines do not work (in conjunction with the lifestyle, thought
processing, and consideration of other causes) then medications are an option.
A short-term use of antidepressant drugs may be needed in order to get the mind
operating sufficiently well so that a person can function. Medications
generally work by keeping serotonin (or other neurotransmitters) at adequate
levels in the brain’s synapses. They do not help create increased blood flow or
frontal lobe function.
Nutrition: A deficiency of
any single nutrient can alter brain function and lead to depression, anxiety,
and other mental disorders. The most common deficiencies are folic acid,
vitamin B12 and B6. An insufficiency of Omega 3 fatty acids (oils) has been
linked to depression. Low Omega 3 oils result in cells throughout the body and
brain that do not function correctly, and the mind suffers. The needed Omega 3
oils are found in fish oils and flaxseed oil. 11 12 13 14 15
The diet for helping to prevent and correct depression is based
upon Biblical insights:
§ Increase the
consumption of fiber-rich plant foods (fruits, vegetables, grains, legumes, and
raw nuts and seeds).
§ Avoid alcohol,
caffeine, and other stimulants; also avoid foods that cause allergic symptoms.
§
A good diet is: low protein, high fiber, low-moderate fat, and
high complex carbohydrates. Complex carbohydrates do not include simple carbohydrates (processed foods, snack
foods, white bread, soda). Raw fruit has simple carbohydrates but is good
because of the fiber, enzymes and antioxidants.
§ Atkins type
diets are poor; they actually lead to depression since carbohydrates are needed
to get tryptophan into the brain.
§ Foods high in
tryptophan should be consumed regularly: soy flour, meats/poultry (turkey and
chicken), tofu, pumpkin seeds, sesame seeds, raw nuts, eggs, lentils, and
garbanzo beans.
§ A good snack
before going to bed would be a turkey sandwich on whole grain bread (there is
tryptophan in the turkey and the whole grain bread will help keep sugar levels
stable and help get the tryptophan get into the brain).
Rule to live
by: Eat foods as close to the way God
created them as possible: raw, whole, and unprocessed. He
created vegetables, fruit, nuts, seeds, etc. He did not create processed foods
or animal meat full of antibiotics and hormones. Humans cannot improve upon God’s bounty!
Lifestyle: Regular
exercise and sleep are essential to combat depression. Exercise at least 30
minutes four times a week. One does not have to jog: but walking, biking,
tennis, swimming, gardening, active house/yard work are great. Regular exercise
takes time for the effects to be felt, sometimes weeks.
We each have an internal clock that operates on a roughly
24-hour schedule (circadian rhythm). Even mentally healthy people can become
depressed if the circadian rhythms are significantly disturbed. Seasonal
Affective Disorder is common in the winter months in northern climates because
the lack of natural sunlight disrupts these rhythms. Direct exposure to bright
full spectrum light can help, or, the serotonin boosting botanical medicines.
A common factor leading to
depression is hypoglycemia (low blood sugar); the brain requires a constant
supply of blood sugar to function properly. Thyroid insufficiency also causes
depression. Women with post-partum depression and those approaching menopause
(symptoms often start by mid-30 age) are subject to hormonal disturbances that
lead to depression. 16 17 18
Biblical
Thought-Processing: How we handle bad or disappointing news has a profound
effect upon our mental well-being. As long as we believe we are victims, we are
not able to achieve full mental health. 19 Positive thinking is more
important for overall health than almost anything else. Negative thinking, on
the contrary, can destroy the good done by correct diet and lifestyle. 20 Many depressed people have a
tendency to look at the down side of life. It has been said that it is a
positive duty to resist melancholy and discontented thoughts as much as it is
our duty to pray. Certainly there will always be things in this imperfect world
that give us cause to complain. Often we are helpless to personally do anything
about many of these negative things. However, we can focus our mind on the
enjoyable and wonderful things of life; this is scriptural, uplifting and
therapeutic.
In our self-talk (how we silently
talk and think to ourselves) we must replace the negative/compulsive thoughts
with Philippians 4:8. But each person must search-out those things that are
true, honest, just, pure, etc.—that is the purpose of meditating on God’s Word.
As soon as the conscious awareness of an unconstructive negative thought is
realized, a positive thought must immediately replace it. This takes practice
and preparation, but brings our thinking into captivity. The instruction of II
Corinthians 10:5 & 6 is, “…and bringing into captivity
every thought to the obedience of Christ. And having in a readiness to revenge
all disobedience, when your obedience is fulfilled.” Applying
these words to ourselves, we cannot allow ourselves to entertain negative
thoughts, even if true, even if we have been wronged (Prov. 12:25, 15:13, 18:14).
Nor can we entertain compulsive thoughts (thoughts that just keep running over
and over again in our mind even though they may not be negative in nature).
In the world of secular
counseling there has been a shift away from psychoanalysis which was aimed at
uncovering “unconscious” reasons for depression. Time was spent on how the
individual was raised as a child, and other past events that may have shaped a
person’s feelings and behavior. Going through the maze of a person’s past life
was thought helpful to present-day healing or identifying causative agents.
This therapy has proven less successful than desired. So, a shift has been made
toward cognitive behavioral therapy which focuses on the interpretation of
life’s events. This is mentioned because secular therapy has, over time, become
more closely aligned with what Paul teaches about our thinking, that is: 21
§ erroneous
interpretations of events and negative automatic thoughts may initiate or
perpetuate the depressed mood and
§ our focus
should not be on the past (finding circumstances or others to blame) but on
what one can do differently.
The essential basics of cognitive behavioral therapy are shown
below; each person should provide their own verses to make them more personal
and meaningful. Whether in the natural world or in the realm of the mind,
science comes to the same conclusion as revealed in the Bible 2000 years ago.
1. Locate and
identify the negative thoughts or misbelief in your self-talk. “I am no good
because things are not like what I expect or want.”
2. Argue against
the negative thoughts. “I am not a failure just because I do not meet
unrealistic expectations of myself or others.”
3. Learn how to
avoid rumination (the constant churning of thoughts in one’s mind) by
immediately changing your thoughts.
4.
Replace the negative thoughts the very second they occur with
the truth and with empowering positive thoughts and beliefs. “In spite of the
sorrow, disappointments and feelings I experience the Lord will help me carry
on.” 22
Most depression-causing negative thoughts or misbeliefs enter
the flow of self-talk after some loss has occurred. Temporary disappointment or
sadness at loss is natural, but it cannot continue long-term without consuming
a person.
Don’t get caught in the trap of thinking that God has promised
us perfect peace at all times; that will come to those in the Kingdom (Isa.
26:1-3). The instruction and blessing of Philippians 4:6 & 7 are applicable
for today. Always understand these verses in light of Paul, who had plenty of
struggles and afflictions but God brought him through and kept his heart and
mind in the process.
Finally, Philippians 3:13 &
14 says, “…but this one thing I do,
forgetting those things which are behind, and reaching forth unto those things
which are before, I press toward the mark for the prize of the high calling of
God in Christ Jesus.” Paul is using a runner’s analogy to put the past and
future in their proper perspective. He says that runners in a race cannot look
back to see where the other runners are, for if they do they may stumble or get
out of their lane and be disqualified. A runner can only look ahead and stretch
forward, making the focus the finish line, not what may be behind.
We are on a track, running life’s race. The most incredible
thing is that each Christian is the only person on his/her track. One does not
have to be all that fast, but steady. The only thing that is behind us on our
track is our past (forgetting those things that are behind), with its failures,
abuses, hurts, regrets, accomplishments, or fame. If you have your eye on the
prize the past cannot hurt/catch you. The past contains the thoughts that Paul
says to forget about, certainly do not ruminate about them, if you do you will
stumble (have mental problems). He implies a Christian’s greatest point of
failure in running the race is letting the past keep him/her from running well.
Look ahead, stretch forward toward a new day and thank God for all you have in
Christ Jesus our Lord.
Spiritual
Direction: Depression can have a spiritual source if we live in sin, harbor
anger or resentment, etc. We have to be willing to forgive (make the unnatural
decision to let someone “off the hook” even though they do not ask or deserve
it) just as God for Christ’s sake has forgiven us, Ephesians 4:32. (Note, we
forgive because we already have been forgiven, not to be forgiven as is the
case in the Gospels.)
Regular spiritual exercise
(reading, studying, praying, meditation on the Word) requires use of the
frontal lobe of the brain and emphasizes communion with God, thinking His
thoughts, sensing His presence, and knowing His will. This is active worship
and produces the type of brain waves in the frontal lobe that are very helpful
for us all, including the depressed. Hypnosis and the trance-like state of
Eastern religious meditation are very harmful; they produce the wrong type of
brain waves and information bypasses the frontal lobe, leading to possible mind
control. 23
Sometimes a believer is living
for the Lord, serving and honoring Him in all parts of his/her life. Over the
years, the Lord blesses that person and they are happy, enjoy good health, etc.
Certainly there is nothing wrong with enjoying the blessings of the Lord. But,
it can all be taken in a moment, not because of spiritual problems, but because
it may be that God is taking (or because of the situation He will take) that
person to the next level of maturity—it is perplexing and it hurts. Often
growth requires loss or brokenness. 24 Paul says, “…I count all things but loss for the excellency of the
knowledge of Christ Jesus my Lord for whom I have suffered the loss of all
things…” (Phil. 3:8).
Romans 12:2 says, “And be not conformed to this world: but be ye transformed by
the renewing of your mind, that ye may prove what is that good, and acceptable,
and perfect, will of God.” Transformed in Greek is metamorphosis and means a change in form; it implies a struggle like when a
chrysalis morphs into a butterfly. If we do not become changed from the
inside-out—if we do not morph—we will be tempted to find external things to
satisfy our needs. Transformation is not an instantaneous act of God, it is a life-long process
(journey). One does not
get transformed by just praying, asking or believing; there is no “microwave”
(quick and easy) way to spiritual maturity.
The passive voice in Romans 12:2
means the Holy Spirit will do the transforming for us if we cooperate with Him (listening, yielding, relying…). Expect spiritual
advancement, you can always mature more, Philippians
3:15-16. Your imperfections will be revealed by the Holy Spirit so that you may
continue to grow and become more complete (not sinless, but well-rounded).
Maturity versus infancy is the issue. God loves you just the way you are, but
refuses to leave you that way; He wants you to be made conformable to Christ,
II Corinthians 3:18.
Our Lord stripped himself of His
glory and “…made himself of no reputation,
and took upon him the form of a servant, and was made in the likeness of
men…and became obedient unto death…” (Phil. 2:7 & 8). His life
reminds us of our spiritual growth which often imposes tough lessons, sometimes
so tough we shrink back from learning them. It seems we have to learn from
actual experience that whatever we depend upon in this life (for joy, comfort,
acceptance, etc.), ends up controlling us. God allows and uses life’s events to
teach us about misplaced dependencies, so that we finally grasp the concept
that Christ is our one true
sufficiency.
Disclaimer: This
article is not intended to provide medical diagnosis, offer prescriptive advice
or substitute for a personal health care provider. Anyone taking prescription
medications, or wishing to significantly change his/her lifestyle, is advised
to consult with a medical professional with appropriate expertise.
Steve Shober is a Naturopath
(natural health practitioner) and a member of the BBS Board of Directors. If
you have questions about this article, would like more information on the use
of herbal products, nutrition or lifestyle issues, or would like a presentation
on depression at your church, contact him at: Biblical Health Ministries, 7179
Clover Hill Dr., Waunakee, WI 53597; or shober@chorus.net. Biblical
Health Ministries is a non-profit ministry dedicated to teaching God’s
provisions for our health.
