Hope Prevails

by Dr. Michelle Bengtson

  Vitamin C is also necessary for serotonin production and can be found in a balanced diet including citrus, spinach, and peas. Vitamin D also affects serotonin levels and can be obtained not only through sunlight but also through foods such as eggs, dairy, and fish. Low levels of vitamin E have also been linked to symptoms of depression. Foods such as nuts, seeds, egg yolks, and chickpeas may boost vitamin E levels and thus decrease associated symptoms. Protein-rich foods that are high in tyrosine, such as beans, fish, poultry, lean beef, and dairy, help foster the adequate production of dopamine and norepinephrine, which are key mood-regulating neurotransmitters.

  Excessive caffeine and sugar intake leads to decreased vitamin B production and an increase in the stress hormone cortisol. Dehydration can also lead to symptoms of depression.

  Exercise

  As little as fifteen minutes of exercise a day can impact brain chemistry and improve mood. Many depressed people lack energy and motivation. When we need energy most, we have the least. It takes energy to exercise, but once we begin exercising, we have more energy.

  Depression makes it hard to think clearly. Both our brains and our bodies go into a lull because of insufficient neurotransmitter production. Exercise helps counteract this deficiency. When I begin to feel down, I ask myself, “When was the last time I exercised?” because I can tell a difference in my mood when I haven’t exercised recently.

  When we engage in enjoyable physical activity, we are more likely to continue doing it, so choose an activity that appeals to you.

  Social Activity

  The night before Jesus died must have been the most heart-wrenching of nights for him. He knew what was to come; he had foretold it. That night he went into the garden to pray, to pour out his heart to God. But he didn’t want to go alone; he wanted his friends to go with him. I don’t know about you, but for me, sometimes the company of a good friend can help ease my pain, rid me of my feelings of loneliness, and bathe me in love.

  Sometimes when we feel down, one of the hardest things to do is to get out and be with other people. But social isolation increases the blues. When we allow ourselves to become isolated, others, by and large, aren’t even aware we are in pain or in need.

  Another reason social activity is important, especially during the journey through the valley of depression, is because it allows for accountability. Accountability is key for lasting change. This is why groups such as Weight Watchers and Alcoholics Anonymous are so successful. Knowing we are accountable to someone else for our actions is a big motivator, and when we are faced with the blues, sometimes we need external motivation to keep us heading in the right direction.

  Take Care of Your Spirit

  Am I suggesting that spiritual disciplines will help pull you from the valley of depression? I’ll go so far as to tell you they are imperative. Healing begins when we bring the lies we have believed about ourselves, others, and the world out of the darkness of our own personal pain and shame and exchange them for the light of God’s grace and perfect truth. Let’s examine how we do that.

  Spend Time in God’s Presence

  The Bible repeatedly offers key truths and wisdom. If we follow such advice, it improves our physical and emotional well-being. One key truth is that peace comes when we spend time in God’s presence meditating on the goodness of God. “You will keep in perfect peace all who trust in you, all whose thoughts are fixed on you” (Isa. 26:3 NLT).

  The woman with the issue of blood provides a perfect example for us to follow. Broken and ill, she needed a miracle. She possessed enough faith to believe that if she just touched Jesus’s robe, she would be healed. If she hadn’t prioritized being in his presence, she would have missed his healing and a life of freedom.

  The Word encourages, “Come near to God and he will come near to you” (James 4:8). According to this verse, God wants to be near to us, but we must do our part first and enter into his presence. Loneliness ensues when we remain too busy to take time to rest in his presence and listen to him. His Word is true. He promises he won’t ever leave us, but he won’t force us to stay in his presence. Yet peace and joy come when we stay in his presence and focus on him. “Surely you have granted him unending blessings and made him glad with the joy of your presence” (Ps. 21:6).

  Stay Anchored in the Word

  God does not desire for any of his children to suffer physically or emotionally. He provides a way through his Word for us to be physically, emotionally, and spiritually healthy. “He sent his Word and healed them, and delivered them from their destructions” (Ps. 107:20 NASB). God’s Word heals us. Jesus said, “If you abide in My word [continually obeying my teachings and living in accordance with them, then] you are truly My disciples. And you will know the truth [regarding salvation], and the truth will set you free” (John 8:31–32 AMP). We cannot be free until we know the truth. This requires intentionality. Ephesians 6:11–13 implores us to daily put on the whole armor of God to protect ourselves—mind, body, and spirit.

  I once listened to a well-known Christian speaker. She knew her Bible backward and forward, and she embodied joy. She captivated me by her love for Jesus and for God’s Word. I ached to have what she had. I’m embarrassed to admit it, but I clearly remember thinking to myself, “I want that kind of relationship with God. I want that hunger for his Word. But it takes too much work.” Wow! The enemy had fed me that lie, and I had believed it. The enemy knows what Scripture says: “For the word of God is alive and active. Sharper than any double-edged sword” (Heb. 4:12). As a result of believing the enemy’s lies, for many years I missed out on the greatest blessing I could have asked for, and I thwarted the opportunity to effectively prepare for the battle that lay ahead.

  Fast-forward several years to when illness left me bedridden. A friend shared a verse with me that gave me hope when mine was waning: “Every valley shall be filled in, every mountain and hill made low. The crooked roads shall become straight, the rough ways smooth” (Luke 3:5). I knew I needed to grab hold of that verse to stand on. I wrote the verse on a Post-it note and put the note on my lampstand so I would see it and be encouraged every time I saw it. That one verse turned into ten then twenty then over one hundred different verses before my health returned. Before it was all said and done, I had Post-it notes on my lamps, bedposts, light switches, closet doors, and even my IV pole! But even before my physical health returned, I sensed a shift in my emotional well-being. As I began to recite God’s Word, especially his promises, the dark cloud that had settled in my heart began to lift and I began to feel more hopeful.

  The Bible explains that from the beginning of time God gave us the power to choose freely. We are free to choose him or not. We are free to believe his Word or not. We are free to trust his promises and agree with him about our situation or not. “Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing and perfect will” (Rom. 12:2). When we recite God’s promises, a shift takes place in our thinking. Not only do we know his will, but our faith also grows. Faith comes by hearing, and by reciting his promises, we bolster our faith. By reciting his promises, we agree with what God has already said about our situation, and in doing so, we give him the freedom to work.

  The enemy tries to keep us focused on the things the world promises will bring happiness: career, financial stability, success. But those things are counterfeits for true comfort, satisfaction, and joy. Answers to life’s questions will not come from pop psychology magazines or television talk shows or even well-intentioned friends but from the Word of God: “Get wisdom, get understanding; do not forget my words or turn away from them” (Prov. 4:5).

  Pray

  We already discussed prayer and practicing gratitude in the chapter on joy, but since prayer is essential for maintaining peace and joy, I wanted to share a few more thoughts. Jesus explained, “Until now you have not asked [the Father] for anything in My name; but now ask and k
eep on asking and you will receive, so that your joy may be full and complete” (John 16:24 AMP). So often when we are suffering the most, we pray the least. But before God will act on our behalf, often he waits for us to admit our need. Then true to his Word, “As soon as I pray, you answer me; you encourage me by giving me strength” (Ps. 138:3 NLT).

  Frequently, the words of Hebrews 4:16 comfort me: “So let us come boldly to the throne of our gracious God. There we will receive his mercy, and we will find grace to help us when we need it most” (NLT). God tells us to come to him as a child comes to a parent. Unlike a co-worker, friend, or stranger, God never tires of us communicating with him. He encourages us to pray without ceasing (1 Thess. 5:17). Then we will have peace. “Don’t worry about anything; instead, pray about everything. Tell God what you need, and thank him for all he has done. Then you will experience God’s peace, which exceeds anything we can understand. His peace will guard your hearts and minds as you live in Christ Jesus” (Phil. 4:6–7 NLT).

  Part of prayer is sharing our needs and desires with God. Yet another crucial aspect of prayer is surrendering our needs, desires, and plans to God’s more perfect plan. It isn’t always easy to surrender to God’s plans for our lives, but it is always worth it.

  Communicating with God through prayer ensures we are never alone—God is always waiting for us to draw near to him through prayer. Prayer allows the opportunity for God to comfort us in our sorrow. Prayer also offers the opportunity for God to encourage us and to give us clarity about what we need or need to do.

  Obey

  We cannot fully live a life of peace and joy unless we also live a life of obedience to God’s Word. His Word says it isn’t enough to hear the Word. We must also humble ourselves and obey. “If my people, who are called by my name, will humble themselves and pray and seek my face and turn from their wicked ways, then I will hear from heaven, and I will forgive their sin and will heal their land” (2 Chron. 7:14). We must not only listen to the Word but also do what it says. “Do not merely listen to the word, and so deceive yourselves. Do what it says” (James 1:22).

  David indicated that joy comes from obedience: “I take joy in doing your will, my God, for your instructions are written on my heart” (Ps. 40:8 NLT). He also said that when we obey God, we will lack for nothing. “Honor the LORD, all his people; those who obey him have all they need. Even lions go hungry for lack of food, but those who obey the LORD lack nothing good” (Ps. 34:9–10 GNT).

  God doesn’t make life complicated; he tells us everything we need to know for life and godliness in his Word, yet we often choose not to obey. When we go our own way and do our own thing, we get burned. It’s no different than in biblical days. “A father to the fatherless, a defender of widows, is God in his holy dwelling. God sets the lonely in families, he leads out the prisoners with singing; but the rebellious live in a sun-scorched land” (Ps. 68:5–6). If Jesus visited us today, he would tell us the same thing he told those he ministered to two thousands years ago: “Repent and seek first the kingdom of God.”

  Take Time for Praise and Gratitude

  David was well acquainted with depression, yet he continued to pray and praise. Even when he was down, he didn’t stop praising God. “Why, my soul, are you downcast? Why so disturbed within me? Put your hope in God, for I will yet praise him, my Savior and my God” (Ps. 42:5). I’m certain that David’s praise kept his faith and hope in the Lord strong during the hard times.

  While depression can feel like imprisonment, I’m sure it doesn’t compare to the dire treatment Paul and Silas received during their time in prison. In a situation that could have left them angry, bitter, and resentful, they chose to pray and sing praises, rejoicing despite their circumstances. The prophet Habakkuk also determined to praise God regardless of the dire situation he found himself in, trusting God would provide.

  Though the fig tree does not bud

  and there are no grapes on the vines,

  though the olive crop fails

  and the fields produce no food,

  though there are no sheep in the pen

  and no cattle in the stalls,

  yet I will rejoice in the LORD,

  I will be joyful in God my Savior.

  The Sovereign LORD is my strength;

  he makes my feet like the feet of a deer,

  he enables me to tread on the heights. (Hab. 3:17–19)

  Nothing we face is too big for God!

  We must also practice intentional gratitude. Being grateful opens our eyes to all we have to be grateful for. It helps us stay focused on the positive and allows us to remember the good things in life while deemphasizing the negative. By expressing gratitude, we delight in the goodness of God. “The LORD makes firm the steps of the one who delights in him; though he may stumble, he will not fall, for the LORD upholds him with his hand” (Ps. 37:23–24).

  David revealed the many benefits that result from a heart full of gratitude and praise. He taught that when we thank the Lord and praise him, he replenishes our joy, frees us from fears, alleviates our disappointments, rescues us from trouble, and keeps us safe.

  I will always thank the LORD;

  I will never stop praising him.

  I will praise him for what he has done;

  may all who are oppressed listen and be glad!

  Proclaim with me the LORD’S greatness;

  let us praise his name together!

  I prayed to the LORD, and he answered me;

  he freed me from all my fears.

  The oppressed look to him and are glad;

  they will never be disappointed.

  The helpless call to him, and he answers;

  he saves them from all their troubles.

  His angel guards those who honor the LORD

  and rescues them from danger.

  Find out for yourself how good the LORD is.

  Happy are those who find safety with him. (Ps. 34:1–8 GNT)

  God’s Word indicates that he often waits for our obedience (praise, gratitude, etc.) before he acts. If we pray and praise, then he blesses: “May the nations praise you, O God. Yes, may all the nations praise you. Then the earth will yield its harvests, and God, our God, will richly bless us” (Ps. 67:5–6 NLT, emphasis added). If we pray and praise, then we experience peace:

  Rejoice in the Lord always. I will say it again: Rejoice! Let your gentleness be evident to all. The Lord is near. Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus. (Phil. 4:4–7)

  Trust God

  The key to overcoming depression is trusting God. We do our part and obey, and then we trust God for the rest. God is pleased when we trust because “without faith it is impossible to please God, because anyone who comes to him must believe that he exists and that he rewards those who earnestly seek him” (Heb. 11:6). In the Psalms, David continually came back to “and yet will I trust him!”

  During my darkest days, it was hard to trust. I surely couldn’t trust my feelings, it was hard to trust others because their words clearly relayed they didn’t understand, and it was even hard to trust God. Day after day I prayed that God would help me trust him more. One morning I sensed God saying, “We’ve been over this before.” We had.

  “Yes, Lord. I just seem to keep struggling. Please help me trust you more.” What I sensed next surprised me (which was a clue to me that it was the Lord and not my own thoughts): “It’s your choice. Either you choose to trust me or you don’t. Either you believe in me or you don’t. Don’t make it any more difficult than that.” Hmm. Putting it like that certainly simplified things, though it didn’t necessarily make things easier.

  We have to get past ourselves, past our interactions with others that have weakened our readiness to trust, and decide to reengage. Still, it’s a choice. It’s a risk. But what do we have to lose? Our depress
ion? Isn’t that worth the risk? Scripture repeatedly encourages us that if we trust in the Lord, we will not be disappointed (Ps. 25:3; Isa. 49:23; Rom. 10:11; 1 Pet. 2:6). This is an empowering promise.

  My struggle to fully trust God has been much like a game of tug-of-war. At times, I trust him so easily, and at other times, I seem to fight with all my might trying to achieve in my own strength, not his. God is not interested in fighting a battle to persuade us to trust him. The Bible provides all the reasons to trust him. Scripture repeatedly tells us that God will restore our health (Jer. 30:17), protect us and care for us (Isa. 40:11), give us comfort and joy instead of sorrow (Pss. 30:5; 126:5; Jer. 31:13), and heal the brokenhearted (Ps. 147:3). He has told us in his Word what to do. Are you ready to get well?

  Your Rx

  Think about your current sleep, diet, and exercise habits. What one change can you commit to making today in one or more of these areas to improve your health and mood?

  Consider the spiritual disciplines that are key for living a life of peace and joy: spending time in God’s presence, staying anchored in the Word, praying, being obedient, taking time for praise and gratitude, and trusting God. Prayerfully ask God in which of these disciplines he wants to help you invest yourself a bit deeper. Pray for his guidance to make the changes and improvements he highlights, then commit to yourself and him how you will begin to step forward in faith in this area.

  Look up the following verses: Psalm 34:8; Isaiah 53:5; John 8:32; Romans 12:2; 1 Corinthians 10:13; 2 Corinthians 12:9; Philippians 4:6–8; Hebrews 4:16; 3 John 1:2. Write them on index cards and place them where you will see them frequently. Read each of these passages aloud three times daily, committing them to memory.

  My Prayer for You

  Father, your Word says that you will restore our health, protect us and care for us, give us comfort and joy instead of sorrow, heal the brokenhearted, turn our wailing into dancing, clothe us with joy, and anoint us with the oil of joy. You cannot lie. I thank you for this dear one who trusts you to be their Great Physician. I thank you that it is your desire that we would be in health and that you promise to give us victory through our Lord Jesus Christ. I thank you for drawing this dear one closer to you and for the good work you have planned, for the harvest of joy and singing that will be reaped. In Jesus’s mighty name we pray and boldly ask all these things, amen.