Overcome Depression: Strategies From Science and Scripture
What People Are Saying:
Margaret Lalich has written an amazing book on overcoming depression. It is deep, and yet understandable. It is well researched. It addresses the problem of depression as it touches the whole person: body, soul, and spirit. It is a very practical and encouraging book about a very dark subject. I am thrilled that she has written it.
Margaret has been in the trenches, both professionally and personally. She doesn’t write theoretically from an ivory tower but from the place of walking with others as they fight off the “black dog” of depression.
Pastor Bill Walden, Cornerstone Ministries, Napa, CA
_________________________
Margaret Lalich’s research, experience, and reflections are beautifully interwoven to create this resource on overcoming depression. Be inspired that this timely topic can be conquered in the light of Scriptures and relevant suggestions presented here.
Pastor Ryan Escobar, Christ’s Commission Fellowship, New Zealand
_____________________________________________________________________________
Table of Contents / Index
Part One: Brain Science
Chapter 1: First Things First: Christians and Depression
Introduction: Brain Science reveals God’s creative design, and suggests self-help recovery strategies. Chapter One is a call to action and encouragement.
Chapter 2: Blast off! Entering Inner Space
This is a reader-friendly review of neuro-anatomy and physiology. It defines inner space and introduces potential navigation.
Chapter 3: Live Wires: “Baby, You’re Hot!”
Presents the neural-network: How it operates, (electro-chemical balance), signal pathways, and our own power grid and engineering abilities.
Chapter 4: Inner Space Travel Advisory
Our, ‘use-it-or-lose-it’ design, and the risks/benefits linked to our choices. Explores the brain/body connection, and how to use its power for recovery.
Chapter 5: Fingerprints of God
Our God-given design (body, mind, spirit), with a tri-level hierarchy in brain structure and operation. From survival instincts – to heights of creativity, we choose which levels to cruise.
Chapter 6: Rush Hour Traffic
One hundred million impulses are transmitted within our brains and bodies, per second. The Reticular Activating System (RAS), is our traffic control system. We can set its control.
Chapter 7: Mission Control
This chapter offers a schematic of brain circuitry, and work-site organization, and explains how collaboration helps us handle the business of living. We are resource managers.
Chapter 8: Back-up: Reasons For Hope
Disruption (caused by illness or injury) may be seen as disintegration. We are blessed with repair possibilities, and the power to assist. Neurogenesis, and our role in it, is explained.
Chapter 9: More Hope: Back-Up Revisited
Neuroplasticity describes our abilities to re-wire and re-program the brain consciously, with intention, and subconsciously in response to experience. Explanation and facilitation is offered.
Chapter 10: Space Pirates and Headhunters
Brain cell ‘Recruitment’ lures under-employed cells to new work sites. ‘Piracy’ hijacks neurons to new functions. By promoting or preventing these we can affect our brains’ operations.
_________________________
Part 2: Mind Matters
Chapter 11: Depression 101
Clear understanding of what clinical depression is and is not, plus credible encouragement from research, clinical practice, and personal experience.
Chapter 12: Care Givers: Who’s Who?
A guide to titles, qualifications and services of medical or counseling professionals.
Chapter 13: Who Ya Gonna Call?
How to find the right support – matching your personal needs and beliefs.
Chapter 14: Alphabet–Therapy Soup
Cognitive Behavioral Therapy (CBT), Acceptance and Commitment Therapy (ACT), and Dialectical Behavioral Therapy (DBT). Introducing these approaches to therapy.
Chapter 15: Checks, Challenge, and Chocolates
Self-prescribed substances are not a quick fix for depression and anxiety. Explore CBT: How-To Check & Challenge negative thinking errors with God’s word. It’s better than Chocolate!
Chapter 16: ANTS at Your Picnic
Bringing our thoughts into captivity is no picnic. Automatic Negative Thoughts (ANTs) can invade, to spoil our joy. Effective repellents and ANT SPRAY are presented here.
Chapter 17: ACTs of Freedom
Acceptance and Commitment Therapy (ACT) is an evidence-based treatment for depression and anxiety. ACT is useful for self-help. Rationale, and explanations are given.
Chapter 18: How to ACT When Under Attack
Acceptance and Commitment Therapy (ACT) is akin to ‘emotional Aikido’ as we combat depression and anxiety. How-To Instructions and encouragement are offered.
Chapter 19: Riding a Storm
‘Inner-space’ is hurricane country. Training and supplies are critical for emergency preparedness. This chapter seeks to deliver both.
Chapter 20: Instant Vacation: Mental Breaks
Music Therapy, Cinema Therapy and Laughter Therapy offer rest and relief. They are presented with explanations, instructions for DIY application, and resources.
Chapter 21: Social Synergy: Plug Into Power
Genesis declares: It is not good for man to be alone.’ Isolation is a common hazard, and a health risk. Harness the power of connection. Social Science, Strategies and Scripture are applied.
Chapter 22: Lonely Hearts & High Costs
Did you know that loneliness is an international, multi-billion dollar concern? The questions of what and why about this issue, along with strategies for improvement, are presented.
_________________________
Part 3: Body Talk
Chapter 23: A Breath of New Life
We can change brain chemistry and achieve coherence of Heart Rate Variables, with breathing exercises. How we can do this, and why it’s so important..
Chapter 24: Going With The (Neuro) Flow
The effects of motion upon E-motion, and changes of brain chemistry in relation to movements, are explained. Explore our choices and how we can maximize the benefits of going with the flow.
Chapter 25: Moving Mountains
This is a call to action. We can calculate our own personal prescription for using exercise to treat depression and anxiety, as effectively as with some anti-depressive medications.
Chapter 26: Finding Your Sweet Spot
Exercise does not have to be painful. This chapter explains how to find your ‘sweet spot’. Readers will identify their own preferred play style – and learn to put it to effective use.
Chapter 27: Food For Thought
Diet is as important to mental health as it is to physical health. Some experts suggest God’s ‘FARMacy’ can be equal, or superior, to Pharmacy. Preview the power of choice.
Chapter 28: Cooking Up Relief
Research reports definite links between depression/anxiety, and internal inflammation. Sources of inflammation in our diets, and preparations, are explained. Strategies and resources are given.
Chapter 29: Depression: A Gut Feeling
Our Enteric Nervous System plays a big role in depression and anxiety. It is found within the gastro-intestinal tract. It is closer, and more within our control than we may have imagined.
Chapter 30: Sweet Dreams
According to the DSM5, sleep imbalance (too much, or not enough) is a hallmark of depression. Learn why finding balance and getting enough sleep is critical, and how to achieve it.
Back Matter:
Epilogue
Acknowledgments
Bibliography
_____________________________________________________________________________
EXCERPTS from The Foreword:
Let me ask you an interesting question: What do you get when you combine the skills and expertise of a Counselor and Physician? That would be a Psychiatrist. Now let me ask you an even more intriguing question? Who does the Bible describe as the Wonderful Counselor and Great Physician? Jesus! Yes, that makes Jesus the Perfect Psychiatrist.
God gave us the perfect instruction manual for how to use our mind for maximum satisfaction and abundant living. The Best Instruction Book for Living Everyday (the B.I.B.L.E.) is the most accurate Psychiatric textbook ever written. It is the most accurate revelation of what goes on inside our mind, why we struggle, and how the mind is healed.
For most people, the mind is mysterious, overwhelming, frightening, and at times crippling. In this text, Margaret successfully pulls back the curtain to clearly and simply reveal how our mind works. She uses simple word pictures and easy vocabulary to not just reduce the mystery, but also helps us realize how to use this powerful mind to our advantage instead of just using it to get in more trouble. Margaret then uses her experience and awesome ability to take the next step and show us how to simply, but powerfully, blend this understanding of the mind with biblical instruction and principles to equip us with some easy and practical skills. Like any skills, the more we practice, the better we get at them.
Our lives go in the direction of our decisions. Make Godly decisions, and our life goes well. Make decisions that are not consistent with Godly teaching, and life is a lot harder with much anxiety, sadness, and hurt. Psychology is just the understanding of why we do what we do, or why we make the decisions we make. This life-changing book shows us how to use psychology to implement the great instruction of the BIBLE so we can be not just hearers of the word, but actual doers. May you be blessed as you open and engage this fun and eye-opening resource to unleash the power of the Holy Spirit to renew your mind, transform your life and achieve the psycho-spiritual healing Jesus wants to bless you with.
Karl Benzio, M.D.
Medical Director, Honey Lake Clinic
Founder and Clinical Director, Lighthouse Network
Pennsylvania Director, American Academy of Medical Ethics
Addiction and Counseling HELPLINE: 844-Life-Change (844-543-3242)
_____________________________________________________________________________
CHAPTER 1:
First Things First: Christians and Depression
“ For God has not given us a spirit of fear, but of power and of love and of a sound mind.” 2 Timothy 1:7
“Church is not a museum for perfect saints — it’s a first aid station for sinners who keep trying.” I can’t recall the name of the pastor, who delivered that line, but his message resonated with me then and it still does today. I want to contribute to First-Aid supplies.
God says He is for us, and we are loved. We can trust, and we must, believe His Word. But, it can be hard to reconcile faith with depression, anxiety or other mental health issues. If you have struggled with this – you’re not alone. Right from the start, you need to know you are loved. We’re in this together.
Doubts and fears can seed questions such as:
“What’s happening?”
“Why?”
“Now what?”
If you ask these questions, be assured God hears the cry of your heart. By His grace, we will explore answers together. Yes, there are answers. Yes, there is hope and help that you can use – right where you are, starting now.
WHAT’S IT ALL ABOUT?
There has been a revolution in the study of the brain (neuroscience). We’ve started to understand brain-works, and can now answer the first of our opening questions: “What’s happening?” With today’s technology and new imaging systems we can see the brain in action as thoughts, and new learning, form physical links, creating neural patterns and pathways within the brain.
The glory of God is revealed as we discover more of His divine design, and watch new scientific findings align with the old wisdom of God’s word for mankind. Proverbs 23:7 says: “For as he thinks in his heart, so he is.” We have learned that what we think helps to form who, and what we are. We can use this knowledge to build recovery skills.
This book is a resource for faith-based self-help. It is not intended to replace professional treatment, but to offer more information and coping skills for independent use. It is not psychotherapy. It is skill building. The skills presented here do not present a ‘cure’ for depression – only God can offer healing. They will help light pathways to recovery.
In this text you will find brain science, powerful and practical recovery strategies, evidence-based therapies, and scriptures you can use to ease the grip of depression and anxiety. Mood disorders affect the whole person. We will build recovery skills, in four major dimensions including: Biological, Psychological, Social, and Spiritual. Information is based on current research, clinical practice, and personal experience.
Study of brain science might seem far removed from the practical strategies we are eager to explore, – but it’s important, and it will pay off. Reaching any goal requires commitment. If you want to win the Daytona 500, you must first learn to operate your vehicle, and then drive, baby, drive!
WHY I WANT TO SHARE WITH YOU
I’m a believer, a writer, a speech-language pathologist, and an education specialist. I have more than 30 years of experience, working with patients who have had to deal with some of the same issues that may be plaguing you. I’ve studied applications from neuroscience, psychology, direct clinical practice, and other training. I believe we are blessed –so that we can be a blessing to others. That’s what this work is all about.
My work has included collaborative curriculum development and the teaching of various mental health recovery skills. My students were patients/residents in a secured, state mental hospital. Most found themselves in trouble with the law for actions taken while in the grip of mental illnesses. All were seeking, or were already on, a path to recovery. Many walked that path right through the high, razor-wired security gates, to rejoin their families and society.
I’ve been blessed to share their stories, to walk with them through some of their struggles, and to celebrate with many, as they stepped out of despair into the light of hope. We tried hands-on, practical strategies for coping with depression, anxiety and other symptoms of mental illnesses, and we discovered; Failure isn’t fatal — it’s educational.
I’m not a psychiatrist or psychologist. I don’t diagnose or treat illnesses, or prescribe medications. Thank God that professional counsel, therapeutic treatment, and medications are available. I hope those in need won’t hesitate to seek them. And, by God’s grace, there is much that individuals can do for themselves, with powerful, evidence-based self-help tools.
At the hospital, I could not share matters of faith, because of constraints governing presentations within a state-run facility. This text is not so limited. We will take full advantage of the truth offered in 2nd. Timothy 3:16 “All scripture is given by inspiration of God and is profitable ….” All Bible references will be from the New King James Version (NKJV) unless noted otherwise.
A FEW WORDS ABOUT CONTENT:
When I’m learning a new skill, I ask …‘, “How does a thing like that work?” It helps me to “get it” when I understand the reasoning behind a skill set. It also boosts my confidence, and my motivation, to know there actually are reasons.
How about you? After absorbing new information, I also ask, “So what? ” “How can I use this?” and “What’s the cost or benefit?” We will seek answers together.
FIRST THINGS FIRST:
One of the first things we must do is to get rid of judgment. Depression, Anxiety, or mental illnesses are not crimes or sins. Yes, at times sin, (even crime) might be part of the picture — before, during, or after a struggle with this calamity. But the problems, themselves, are not. Too often we waste our strength and energy on thoughts like these:
“If I had real faith, I could beat this thing.”
“If God is for me — why do I feel like such a loser?”
“What kind of sin have I committed to deserve this?”
“What’s the matter with me? I’m so ashamed.”
Does any of that sound familiar? It’s sad that we say such things to ourselves. And, we fear that others are thinking these same, and even worse, things about us. Maybe some are. But if they are, it shows their own lack of understanding, not proof of our guilt or failure. Fear of what others are thinking or saying is one of the major hurdles we must overcome. We can’t afford to let shame stop us, or anyone else, from asking for, and receiving help.
Jesus spent most of His time and energy with those who were in trouble. I love His response when He was questioned about people He associated with …‘when Jesus heard that, He said to them: Those who are well have no need of a physician, but those who are sick” (Matthew 9:12).
As for judging ourselves — it is written: “There is therefore now no condemnation to those who are in Christ Jesus, who do not walk according to the flesh, but according to the Spirit” (Romans 8:1).
SOMETHING TO THINK ABOUT:
The National Alliance on Mental Illness, and volumes of research, says that depression is one of the most successfully treated conditions (80% relief). Yet the majority who experience depression and anxiety don’t seek help. Why? If lack of knowledge is the reason, we need to learn together. If it’s because of fear, or embarrassment, we need to encourage each other to boldly seek the help we need.
If a friend with Cancer did not seek treatment (with traditional or alternative medicines, diet, surgery or some other therapy), we’d think they should try something. We’d argue against waiting for the Cancer to run its course, out of fear that to seek treatment would admit to being weak in faith. We’d be upset knowing such an approach to Cancer is dangerous, and could be fatal. Left untreated, depression and anxiety can be equally dangerous. Sadly, many slip into thinking of suicide as their only option.
Suicide is a terrible loss for us all. It happens far too often because someone felt alone, lost hope or couldn’t imagine any other solution to a problem or a way to end the pain. And we weren’t given (or didn’t recognize); the opportunity to share some of our own hope, or to remind them they are not alone, and that there are other options.
WHAT CHOICES DO WE HAVE?
No one chooses to feel bad, right? Right. There is no ‘blame’ here. Life is choice. Love is choice. Recovery depends, in large measure, on choice. We have free will. Our God said we must ‘choose’ the way we will go. But, what if we don’t know which choice to make, or even what choices are possible?
Courage! There are options. The problem is how easily we lose sight of them. We may even doubt the very existence of light as we stand in depression’s shadow. We can hardly imagine choosing to search for it.
Even in the darkest depression — light exists. Believe it!
If you can’t find that faith in yourself right now, hang on to the word of God, (He, Himself, is light), and be encouraged. When you’re feeling lost and very far from God, and you and fear you can’t find Him, be assured that He knows right where you are.
LIFE IN THE SHADOW LANDS:
Major depression can feel like falling into a dark emotional pit. The moment of falling — right then — is when we need to forcefully declare, “If there are shadows, there must be light.” Hang on to that truth. Say it out loud. Let it reassure you.
Only light can cast shadows. Since that’s a provable fact, then as sad/bad as they appear, shadows are proof that light exists, even if we can’t, immediately, see the source of it. John 8:12 says; “Then Jesus spoke to them again, saying, I am the light of the world. He who follows Me shall not walk in darkness, but have the light of life.”
If you doubt that you have enough faith to believe, please know, you don’t have to believe in the strength or power of your own faith. It’s Jesus we must believe in. We can trust Him, even when we doubt, even when we’re afraid, and even if we don’t feel faithful. As scripture records: “ If we are faithless, He remains faithful; He cannot deny Himself” (2Timothy 2:13). We may fail, but He cannot deny His own character.
We may feel isolated, as if we were alone at the end of the world, but the world keeps right on spinning, and we are still part of it (even if we’re reeling). We can only see shadows when we look away from the light. This is a beautiful, but double-edged, truth. It offers hope we can hold on to, but it can also cut to the heart, if used to blame the person who is depressed. Please don’t blame yourself, or others. Refocus.
Like Peter, walking on water, we instantly sink when we look away from our Lord to focus on our storms or shadows. Such distraction is completely human. Also, like Peter, we will feel the Lord’s saving grasp when we cry for help. See Matthew 14:28-31.
PLAYING THE BLAME GAME:
Blame is a distraction. We cast blame on ourselves with hurtful thinking when we think or say things like: “If I had enough faith this wouldn’t happen.” Or, “ I should be stronger … blah, blah, blah.”
Don’t surrender to this way of thinking. Stop it, and take corrective action. Believe it or not, we can often command this internal voice to be still, by shouting, “Stop!” Try it. Shout out loud, or even inside your own head. Then remind yourself the God of heaven created you. Ask for His help. He loves you beyond measure.
Our God doesn’t make junk. He says you are His special treasure. Use your favorite Gospel Bible verses to affirm these truths. Try repeating them, out loud. God’s word, in your voice, can drown doubt, and silence hurtful self-talk.
Sometimes blame is accidentally dished out by well-meaning friends or loved ones who want to help ‘fix’ the problem. It can come with sentiments that sound a lot like the beatings we just gave ourselves, such as “It can’t be that bad,” “Get a grip,” “Cheer- up,” “Count your blessings,” “You’ll be fine,” and “Where is your faith?”
Friends and family usually don’t mean to minimize our pain or to cause injury. These things may be said with the best of intentions. Repeat after me: There are NO winners in the blame game (whether blaming ourselves or others). Counting our blessings is always a good idea, and we may need added support too.
SPACE — THE FINAL FRONTIER:
In a cosmic analogy, depression shares characteristics of a black hole. Black holes exist in deep space. This invisible ‘dark matter’ may be approached without notice, but with great risk. Straying too close leads to entrapment. The movie Interstellar introduced us to the concept of an “event horizon.” It’s the point of no return. Science has proposed the gravity of a black hole is so strong that not even light can escape.
In the past, we theorized that anything falling into a black hole was doomed to stay forever. But one of our greatest scientific minds (Steven Hawking) has disputed that idea. Explaining “Hawking Radiation” (created by small energy fluctuations, near the event horizon in space), he suggested that black holes could shrink and die, with loss of trapped matter. Any escaping particles would be profoundly changed by the experience.
Hawking concluded: “The message of this lecture, is, that
black holes ain’t as black as they are painted. They are not the eternal
prisons they were once thought. Things can get out of a black hole, both
to the outside and, possibly, to another universe.”
Depression can also be approached without much notice. Moods can shift in small stages until we slip too close and fall into a black hole. In the grip of this disastrous emotion, we too may feel there is no escape. We can’t afford to give in to this unproven fear. We are better advised to recall Steven Hawking’s conclusion about the physical universe and apply it to our own experience. He said, “So, if you feel you are in a black hole, don’t give up. There’s a way out.” We will explore some ways together.
While outer-space exploration claims the headlines, inner-space (within our own minds) offers the greatest frontier for life–changing discovery. God’s creative genius and His generosity are on full display in the majesty of His creation. Knowledge is power, and we’re about to turn it on. All set for space exploration?
Get ready to launch!
____________________________________________________________________________
PART 1 – BRAIN SCIENCE
This book is designed in three parts, to cover all dimensions of depression as it affects the whole person through Biology, Psychology, and Social domains. The three book parts include:
- Brain Science
- Mind Matters
- Body Talk
Scriptures weave through all sections. They are the ties that support and bind the whole together, and offer deeper understanding. Scripture lights up the content, in sometimes surprising ways, with application of age-old wisdom to new scientific breakthroughs.
I often use word-picture analogies and metaphor to offer simplified, meaningful illustration of complex subjects. This helps me to grasp ideas and reach deeper understanding in my own studies. I pray the same for you. My goal is to be clear and reader-friendly.
Inner-Space is exciting and we can learn to navigate with more effective power than we may have recognized before. Welcome to Neuro-Theology and to the inner-space-territory of your own brain/mind.
_____________________________________________________________________________
Published by Stoneworks Media Publishing, 952 School Street # 103, Napa, CA. 94559
Copyright © 2018, 2019 by Margaret Lalich – Visit: www.MargaretLalich.com
No part of this book may be reproduced in any form or by any electronic or mechanical means including information storage and retrieval systems, without permission in writing from the author. The only exception is by a reviewer, who may quote short excerpts in a review.
Disclaimer:
The opinions shared here do not necessarily represent those of any employer, company, or organization that I am affiliated with. All content in this book (text, images, audio, or other formats), were created for information purposes only. It is not intended to be a substitute for professional medical, psychiatric, psychological advice, diagnosis, or treatment.
Always seek the advice of your physician or another qualified health provider with any questions you may have regarding medical conditions. Never disregard professional advice or delay in seeking it because of something you have read in this, or any other, self-help resource.
The information provided is based on the interpretation of research findings, and literature, as well as professional and personal experience. I am standing on the shoulders of giants as I offer this work. I do so with gratitude. I have made every effort to assure it, but make no representations as to accuracy, completeness, currency, suitability, or validity of any information – and will not be liable for any errors, omissions, or delays in this information.
Unless otherwise noted, Scripture is taken from the Holy Bible, New King James Version®. Copyright © 1982 by Thomas Nelson. Used by permission. All rights reserved.
Scripture quotations marked NIV are taken from the Holy Bible, New International Version®, Copyright ©1973, 1978, 1984 Biblica. Used by permission of Zondervan. All rights reserved.
Prozac is a registered trademark of Eli Lilly and Company. All other product and company names are trademarks™ or registered® trademarks of their respective holders. Use of them does not imply any affiliation with or endorsement by them.
ISBN
978-1-7329874-0-1 Paperback edition
978-1-7329874-1-8 Kindle edition
978-1-7329874-2-5 EPub edition
If
you gain benefit from this book, please leave a review on the bookstore website
where you purchased it. Thank you.
