D E P R E S S I O N
When mind, body, and spirit feel heavy
Depression can affect a person's mind, body, and spirit. You do not have to carry it alone, and help is worth reaching for.
What is depression?
Depression is a mood disorder that can have negative effects on a person's mind, body, and spirit. It may show up through sadness, numbness, hopelessness, exhaustion, shame, or a loss of interest in the future.
If you recognize a combination of these indicators, consider speaking with your family doctor and seeking counselling. Depression is not a weakness or a failure of faith; it is a real struggle that deserves real care.
If you recognize a combination of these indicators, consider speaking with your family doctor and seeking counselling. Depression is not a weakness or a failure of faith; it is a real struggle that deserves real care.
Signs of depression
Depression looks different for everyone. These are some common signs to gently pay attention to in yourself or others.
Sadness lasting more than two weeks
A feeling of sadness that lasts for more than two weeks, or a lethargic mood that keeps returning.
Low interest or numbness
Little interest in things that normally bring interest, feeling numb or empty, or having no interest in the future.
Body changes
Sleeping too much or too little, early waking hours, feeling constantly tired, or having a low sex drive.
Difficulty thinking or deciding
Difficulty making decisions, trouble concentrating, or feeling unable to move forward.
Painful thoughts about yourself
Feelings of worthlessness, guilt, hopelessness, shame, anger, or being a failure.
Thoughts of death, suicide, or self-harm
If thoughts of death, suicide, or self-harm are present, reach out for emergency support immediately and tell a trusted person.
How can I help myself?
- Get a complete medical checkup to rule out factors that can mimic depression, such as low iron, hormones, low B12, or low thyroid.
- Address your feelings and emotions. Feelings are okay; what we do with them matters.
- Exercise, sleep well, and eat right.
- Find pleasurable activities and do something for someone else.
- Be compassionate with yourself and accept yourself.
- Reduce stress and connect with your circle of care or small group.
- Talk to someone and see a counsellor.
- Set a plan for each day, then follow your plan rather than your mood.
- Be open to medication if recommended by a doctor.
- Try journalling to notice thoughts, pains, joys, and thanksgiving.
Spiritual support
Scripture gives language for heaviness: “Why, my soul, are you downcast? Why so disturbed within me?” (Psalm 42:11). God is also “close to the brokenhearted and saves those who are crushed in spirit”(Psalm 34:18). Spend time in prayer, meditate on the Word, declare Scripture, and ask, “What is a new way to think about myself? What does Christ say about me?”
Changing lies to truth
- Write down the most recent negative situation you are dealing with.
- Name the negative thoughts and feelings you are having about yourself because of that situation.
- Consider that these thoughts and feelings may not be truth, but lies.
- Write truthful statements about who Jesus says you are.
- Let the truth move you to a better emotional place, even when the situation itself cannot immediately change.
Journal Prompts
Writing can help untangle heavy thoughts. Take a quiet moment with these.
01
What emotions am I carrying today that feel too heavy to hold?
What emotions am I carrying today that feel too heavy to hold?
03
How do I see myself right now, and how does that differ from how God sees me?
How do I see myself right now, and how does that differ from how God sees me?
05
Write about a time God carried me through difficulty before.
Write about a time God carried me through difficulty before.
02
If I could tell God one thing I feel I cannot tell anyone else, what would it be?
If I could tell God one thing I feel I cannot tell anyone else, what would it be?
04
Write down three truths about who I am in Christ. How do they contrast with the lies depression tells me?
Write down three truths about who I am in Christ. How do they contrast with the lies depression tells me?
06
List three small blessings from today, even if they feel hard to notice.
List three small blessings from today, even if they feel hard to notice.
Related resources
Need additional support?
You are not alone. Reach out to find local help or connect directly with our care team. We would be honored to walk with you.