4: What are the Dos and Donts, the best advice for people coping with depression in church

life? Do be honest and real. No facades. With each other. With God. Yell. Psalm 22 etc NB: David Powlison (CCEF) A problem admitted is the first step to finding a solution. Do keep an honest journal, to monitor feelings, and to record prayers. Do practice early openness, honesty and humility, as this allows depression to be addressed earlier. Don't bottle things up and 'go it alone'. Do try to tell people who are close to you how you feel. It is not weak to cry or admit that you are struggling. Do keep as much normal social contact as you can. Do be accountable, not just to husb/wife, not just to someone with similar issues, but to a nominated supporter. Don't despair - most people with depression recover. It is important to remember this. Do eat regularly, even if you do not feel like eating. Try to eat a healthy diet. Do make yourself keep a regular lifestyle, eat, drink, get up, go to bed, pray. Routine. Do take daily exercise, which has been proven to be as effective as medication in some cases. As strenuous as you can manage. (NB: In Exeter University there is a Mood Disorder Research Department and when students suffer depression they make routine referrals to an exercise regime.) Don't drink too much alcohol. Drinking alcohol is tempting to some people with depression as the immediate effect may seem to relieve the symptoms. However, drinking heavily is likely to make your situation worse in the long run. Also, it is very difficult either to assess or to treat depression if you are drinking a lot of alcohol. So, know the recommended normal alcohol levels, and drink less than these: Useful Links: Alcohol Units Drinks Chart Lots more advice about alcohol can be found here Alcohol (depressant) + Antidepressants = Antidepressants switched off: This risks wasting the GPs time and budget, over prescribing as the medication battles with the alcohol, and creates the risk of exaggerated side effects of either the medication or the alcohol or both. If this is a problem for you, go to your GP and be honest! NB: Alcohol and Cocaine can trigger sudden severe depression, especially if combined with other factors that would also cause depression. Dont make any major decisions whilst you are depressed if at all possible. However, sometimes this cant be avoided. Do tell your doctor if you feel that you are getting worse, particularly if suicidal thoughts are troubling you. If time off work is needed, find creative/positive distractions from negative thoughts and feelings. Dont mope! NB: Difficult root causes: Sometimes a specific (psychological) problem can cause depression, but some people are reluctant to mention it. One example is sexual abuse as a child leading to depression or psychological difficulties as an adult. Tell your
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church leader or Doctor if you feel something like this is the root cause of your depression. Counselling may be available for such problems. Do try to distract yourself by doing other positive things.

Mood Controlling: Do notice and then counter your HARMFUL MOOD LIFTING TECHNIQUES: e.g. alcohol, drugs, binge eating, porn, chocolate, all night computer games sessions, impulsive relationships, compulsive shopping, gambling, ... Do notice, learn and then be aware of your triggers for this kind of behaviour so that you learn to see it coming, and prepare in advance to sidestep it like this: Key Verse: Philippians 4:4-9 4 Rejoice in the Lord always; again I will say, rejoice! 5 Let your gentle spirit be known to all men.The Lord is near. 6 Be anxious for nothing, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. 7 And the peace of God, which surpasses all comprehension, will guard your hearts and your minds in Christ Jesus. 8 Finally, brethren, whatever is true, whatever is honorable, whatever is right, whatever is pure, whatever is lovely, whatever is of good repute, if there is any excellence and if anything worthy of praise, dwell on these things. 9 The things you have learned and received and heard and seen in me, practice these things, and the God of peace will be with you. Create a bank of relevant truth, prayers, verses, songs. Have your nominated Supporter ready to be called/texted if struggling or tempted. Apply these truths assertively into your situation. (This is called a Stronghold Buster in the Freedom in Christ resources.) When tempted to lift mood using harmful habits, use this and remember that with temptation comes a way of escape. Key Verse: 1 Corinthians 10:13 No temptation has overtaken you but such as is common to man; and God is faithful, who will not allow you to be tempted beyond what you are able, but with the temptation will provide the way of escape also, so that you will be able to endure it. Final Dos and Donts: Do get professional help. Be humble. Do pray for breakthrough. Dont give up hope. Do trust in a loving God and the eternal truth that He made you and loves you, more than you trust your temporary feelings.
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