Dan’s Tips for Weaving Together A Recovery Plan to Heal Your Depression

What will make the pain of depression stop?

Sometimes the ache is dull, other times sharp. It can last a few hours, days, or weeks.

This is ground zero for depression sufferers. What can I do to feel better?

The answer is often elusive.  Many don’t know where to get help, let alone walk the path of healing. Recovery starts and sputters for others: they feel better on a med, then it stops working. Or, they start a bold new exercise regimen, only to see it fizzle.

What to do?

There is no one-size-fits-all cure for depression. That what makes it so exasperating.  It isn’t like having a bad cold where Nyquil will do the trick for most.  Rather, depression is an illness of the body, mind, and soul that doesn’t lend itself to simple fixes.  Because we’re all humans with bodies and brains, some things will generally work for everyone; exercise comes to mind.  But because we’re also unique, we need a tailored recovery plan to get and stay better.

We need a quilt of healing.

5 Ted Talks For Depression

Faith, who has coped with anxiety and depression throughout her life, shares a blog with links to 5 great Ted Talks about depression.  The talks cover issues ranging from challenging stigma, to cognitive therapy, to everyday coping mechanisms.  Each talk is informational and inspiring, with all offering a sense of hope that is grounded in the pain of past experience and guided by the belief that we all possess the strength to overcome the personal challenges presented by mental illness.  Find them here.

Coping with Summertime Depression: The Light of Gratitude

July’s heat and the sun have made it pretty hot.

It’s steamy outside. But that’s just fine with me.  My feet aren’t cold, dark clouds don’t threaten snow, and everyone’s outside watering yards, humming a tune, and going for walks at night.

As we look over the horizon, August is almost here.

Author Natalie Babbitt captures some of the summer’s magic when she writes:

“The first week of August hangs at the very top of summer, the top of the live-long year, like the highest seat of a Ferris wheel when it pauses in its turning. The weeks that come before are only a climb from balmy spring, and those that follow a drop to the chill of autumn, but the first week of August is motionless and hot. It is curiously silent, too, with blank white dawns and glaring noon’s, and sunsets smeared with too much color.”

Depression and Faith: An Interview with Rabbi Mark Gellman

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Today’s guest on our show is Rabbi Mark Gellman.

Rabbi Gellman is the Rabbi Emeritus at Temple Beth Torah in Melville, New York where he has served since 1981.  He earned his Ph.D. in Philosophy from Northwestern University in 1981 where he also completed doctoral work in the History and Literature of Religions specializing in Buddhism and Judaism. He is the recipient of many honorary degrees.

Rabbi Gellman writes a weekly column, “The Spiritual State,” for Newsweek magazine and the syndicated column,“The God Squad,” read by readers around the world.

Welcome to our show Rabbi Gellman.

Dan: 

Rabbi, during your time that you’ve been a Rabbi, and I understand that’s been decades now, have you counseled people with depression?

Rabbi Gellman:

Yes, I have.  Although my general orientation, and I hope it’s the orientation of most clergy, is to refer people to professional psychiatrist or psychologists who specialize in this. It’s not something that clergy should enter, in general, because they’re not trained for it.

Dan:    

Once you’ve referred those people and they are treating with a psychologist, psychiatrist, or both, do the clergy have some role in comforting the people with spiritual support with this kind of condition?

Rabbi Gellman:

Yes, I think we serve two roles.

One is what I would call “psychiatric first responders.”

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We’re the ones who first alert people to the fact that they are depressed and that they need some kind of professional treatment in order to get back to some level of functioning life. The second purpose which we serve as clergy, if we are doing our jobs well, and our calling well is to provide to the community a message of hope. The antidote to depression, of course, is hope. And in a communal sense, Rabbis can provide that hope. In fact, it is my view that the search for hope that is the primary motivator for people to affiliate with religious denominations and to seek personally their own way to God.  It is the search for hope, ultimately.

Dan:    

Many people who I speak to around the country, and myself included, I am a practicing Catholic, and so often in the throes of depression, or maybe even at the beginning, I would often ask God, “Why me?” I think that so many people, and maybe it’s true for any kind of suffering that afflicts people, ask that seminal question.  In your faith, and in your experiences, how do you respond to that?

Rabbi Gellman:

Well, I have a rather unconventional view of many things. And I have an unconventional view of that question. First of all, I don’t think it’s a common question. People say it is, but I don’t believe it. I’ve never heard it. Most people are not really consumed by the question of why this has happened to them.

There’s two reasons for that. First, they can think of a lot of reasons it’s happened to them. So, they know the reasons it’s happened to them. Second, the question, “why me,” presumes a kind of spiritual and ethical arrogance that most people are mature enough not to have.  By that, I mean the question, “Why me?” if you sort of unpack it a little, means, “I am so righteous, I am so good, I’ve done so much for the world, and for my family, and for my community, that my virtue is so enormous, that it should protect me against all evil.

Now, no one really believes that.

No one believes, in their right mind, in the list of the greatest human beings that have ever lived, Gandhi and Mother Teresa, that they should be No. 3.  I honestly don’t think people ask the question, “Why me?”

My approach has always been on two levels. One on a level of personal counseling to try to get people to find some resources to find some reasons to hope and I have some techniques that are very effective in that way.

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Second, in my teaching, to explain to people that there are two reasons why bad things happen to them.  The first is that they caused them to happen. People who have lung cancer after a lifetime of smoking really have no right to say, “Why me?” They did it to themselves. People who have neglected their physical fitness and have developed different pathologies that come from obesity or inactivity have done it to themselves.  So, much of what happens to us, that is evil, is self-produced.

The second reason why bad things happen is because of what Aristotle called, “natural evil”. That is just the way the world works. A Rabbi said a phrase, “Olam K’minhago nohgge,” which means the world goes according to its own order. It means if you’re walking along the street and a brick falls from a scaffolding and you’re underneath, it’s bad luck on you. But, that’s just the way the world works. If you happen to be in a place where a tornado hits, or a hurricane hits, it’s the way the world works and this natural order of the world is not evil.  It’s just the natural working of the laws of the world. A Tsunami is not evil. If a wave crashes over an uninhabited island it’s not evil. It’s only if people are there. Well, people choose to be there.  The point is there are things we do to ourselves and there are things that happen to us because the world is the way it is.

Dan:

With respect to “the way the world is, would that include our bodies, our brains, and our genetics? There are now studies which show that many, many people, especially with the more severe forms of depression, have a strong genetic vulnerability to depression. Or, other people grow up in neglectful homes where they are neglected or physically abused.  Those people have high rates of adult-onset depression.  Can you follow-up on this?

Rabbi Gellman:

Sure, I mean, sometimes you draw some bad cards. You draw environmental bad cards, you grow up in an abusive, deprived upbringing, and, in some cases, you draw a bad genetic card. But, I would say to both those things that there are ways that people overcome those inheritances.

For example, there are people who grow up in very, very difficult circumstances.  And for some reason, they are disciplined and hopeful, and they are able to move out into better circumstances for the rest of their life.   Other people surrender to the difficulties of their environment.  How do you distinguish between one and the other? Why is someone able to pull themselves up by their bootstraps and someone else isn’t from the same deprived neighborhood? So, something else is at work here.

As far as the genetic inheritance, it may be true, it probably, certainly is true, studies in schizophrenia certainly seem to indicate it is true, that there’s a strong genetic component to depression.  However, there’s a problem with focusing on that medical fact and the problem is that it gives people an excuse to wallow in their depression, to surrender to their depression.  Hey, look, I’ve known people who are obese, who say, “Look, I can’t lose weight because I’m genetically fat.”

You know, that’s ridiculous.

You may have a genetic predilection to obesity, you my have a genetic predilection to depression, but that doesn’t mean you can’t fight it.  And if you believe that this was your inheritance, it’s just another reason to surrender. And depression requires vigilance, and it requires very strong emotional dedication to becoming well again.

Dan:

Can you give us some insights into how the Jewish faith, the Jewish religion, views depression, and, specifically, do you give examples from the Old Testament that you believe are insightful into how people can see their depression and overcome their depression?  You minister and you preach. Can you give us a little insight on that?

Rabbi Gellman:

The first is a personal understanding. I think it comes out of scripture, but not directly.

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It’s a technique that I developed which I call, “spiritual balancing.” The history of this is that my wife and I, Betty, were living in Evanston near Northwestern University. We were remodeling an old house and the fellow that was helping us do some spakling was carrying two big containers of this spakle up the stairs and I said to him, “Why don’t you just carry one bucket up? Why carry two at once?” And he said, “Well, if I carry one it throws me off and it hurts my back.  If I carry two, it keeps me in balance and I can carry twice as much.”

For some reason, it was an epiphany for me.  It was a life-changing moment, just watching this guy carry spakle up the stairs. What I realized at that moment, and developed it as a counseling technique, and have spoken to psychiatric associations about it, is this technique of spiritual balancing.

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So it works this way. Someone comes to me and they’re depressed, they’re in grief, they’re in a bad place.  So I say, “Here’s what we’re going to do. We’re going to do five minutes of you telling me, in as much excruciating detail as you can, why your life is miserable. Five minutes.

And then, for the next five minutes, I want you to tell me why your life is wonderful. What are the wonderful things in your life. But it has to be for the same amount of time.

I do this often with people in grief.  “Give me five minutes of how sad you are, and how broken you are that you’re loved one died and how unfair it is and how awful it is, and how it’s breaking you, and then five minutes what you loved about the person.  And what was great about the person.”

What I discovered quickly, using this technique, is that in the end, people felt much better, at the end of the counseling session. The reason they felt better was not that anything had changed, but that they had balanced the miserable, depressive thinking that they had, that had imbedded itself in their brain because of their trauma, with positive, endorphin producing, hopeful thoughts that were also in their brain, but they weren’t accessing them because they weren’t thinking about it.  They were obsessed with the loss.  That’s the purpose of the Psalms, of many different passages in the Bible which is to get you at the moment you are most depressed to thing about the goodness that is still in your life and to overcome that natural tendency to focus on your burdens by turning in a conscious way to a meditation on your blessings.

Then you will discover when you do this that there is not a single day in which you wake up where your blessings do not exceed your burdens – not one single day.

 

How Faith Helps Depression

Blogger Therese Borchard writes, “A substantial amount of research points to the benefits of faith to mitigate symptoms of depression. In one study, for example, researchers at McLean Hospital in Belmont, Massachusetts, found that belief in God was associated with better treatment outcomes. Of all my sanity tools, my faith is what has kept me alive during severe depressive episodes. When I’m convinced that no one else could comprehend the intense suffering I’m experiencing, I cling to my belief in a God who created me for a reason, who knows my pain more intimately than any other human being, and who will see me through to the other side.” Read the Blog

God and Depression

“Does God care about me?”

“Why do I suffer so, Jesus?”

“Please help me, God”

“Where are you? Do you even exist?”

People suffering from depression ask these questions in the silence of their hearts. They cry out to God just as others have for millennia when faced with great sorrow:

“My tears have been my food day and night.” Psalm 42:3.

Beyond therapeutic and psychopharmacological bromides, we all seek loving comfort. Sometimes we get it from others – – sometimes we don’t.

We’ve reached our limit to cope, to keep it all together. We’re worn out by the battle.

We’re searching for answers: “Why me?”we ask. Even when we get answers (e.g. it’s “biochemical” or too much negative thinking) from others, the pain may not abate. And so we ask more existential questions about the nature of our suffering.

Barbara Crafton, an Episcopalian Minister and depression sufferer, writes in her book, When Jesus Wept: When Faith and Depression Meet, about this mystery:

“In several ways, above and beyond the genetics, family upbringing and “slings and arrows” of our existence that has brought us to this point in our lives, there is a real mystery to suffering. Why do some people suffer tremendously while others not so much? Why do some people with a certain makeup come down with depression while someone with a similar history do not? It’s a mystery. Often, while people who get treatment and help come to find out some of the reasons that they’re depressed, it often isn’t enough. The answers don’t always heal us.”

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Abraham Lincoln, who struggled with depression his entire life, was quoted in the book Lincoln’s Melancholy: How Depression Challenged a President and Fueled his Greatness:

“I have been driven many times upon my knees by the overwhelming conviction     that I had nowhere else to go. My own wisdom and that of all about me seemed insufficient for that day.”

Much like Lincoln, we can feel powerless to stop our depression. It is BIG and we are small. Anything other than the crushing experience of depression feels unreal. We’re not in the normal stream of life that everyone else is swimming in: we’re drowning.

I had never encountered any pain greater than depression. Other types of pain I could deal with and recover from: a burst appendix in college and blown out ligaments in my knee years ago. But depression? There wasn’t any surgery I could have, no caste that could be fitted. I felt like I was dying. In the book Unholy Ghosts: Writers on Depression, writer Susanna Kaysen captures this experience:

“The worst thing about depression – the thing that makes people phobic about it – is that it’s a foretaste of death. It’s a trip to the country of nothingness. Reality loses its substance and becomes ghostly, transparent, unbearable. This perception of what’s outside affects the perception of the self, which explains why depressed people feel they aren’t ‘there.’”

So in the face of so much pain, we look for power outside of ourselves. We place our hope in Someone bigger than our depression – – God.

It’s tough to pray when we’re depressed

Praying when in the throes of depression is a challenge. We might not be able to muster the energy, feel like it isn’t making a dent in our depression; or, worse yet, our faith falters and we stop believing.

We grow despondent.

We give up hope.

We give up on God.

We want salve on our wounds, but depression just keeps throwing salt in them. We yearn so badly for God’s direction (“Show me the way out of this darkness”), but it always doesn’t come.

Barbara Crafton writes:

“It makes every bit of sense for a person to whom faith is a matter of importance – even one who doesn’t think that all human sorrow can be magically prayed out the window – to hope that it will somehow illuminate the darkness of depression. We understand that nobody ever promised us a rose garden, but could we perhaps have a little light?”

Depression is a terrible liar

In a sense, depression is a temptation. It calls us. It whispers in our ear that all is lost and that we’ll never find our way back home. It’s a terrible liar, really.  It spins the yarn that we’re worthless and there’s no point in living.  And these messages repeat themselves over and over again in our minds and souls.  And they all seem so true and unchangeable.

John Piper wrote in When Darkness Will Not Lift: Doing What We Can While We Wait for God – And Joy:

“…We should all fortify ourselves against the dark hours of depression by cultivating a deep distrust of the certainties of despair. Despair is relentless in the certainties of its pessimism. But we have seen again and again, from our own experience and others’, that absolute statements of hopelessness that we make in the dark are notoriously unreliable. Our dark certainties are not sureties.”

Who do You say I am?

One of the most powerful scenes in the Bible is when Jesus turns to Peter and says, “Who do you say I am?”

I like to imagine Jesus standing across from me. He’s looking directly into my eyes. I reach out to Him. and say, “Lord, who do You say I am?” It clearly isn’t what my depression judges me to be. Jesus is always affirming, always loving, always telling us just how precious we are. THAT is the voice we need to listen to and embrace.

A Light in the Darkness

Mother Teresa once wrote:

“If I ever become a saint—I will surely be one of ‘darkness,’” After her death, Many suggest that she suffered from clinical depression and long periods where she sought to understand God’s absence in the face of so much inner pain.

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Therese Borchard writes:

“I spent a week with Mother Teresa and her Sisters the winter of 1994. I stood beside her for about two hours as we distributed Christmas gifts to orphaned children. I sensed sadness in her. But her light overshadowed it. Unlike a person wrapped in severe depression, wearing the expression of despair, she exuded light and hope. When she prayed, her deep love for God was visible, even contagious.

This saint of darkness has much to teach me about how to live with inner anguish.

First of all, I should stop referring to my depression and anxiety as the “Black Hole,” (singular and capitalized), and call it, as Mother Teresa described her difficult places, the “dark holes.” Because the darkness is never black, or without any light at all. Her legacy is proof that hope and faith and love prevail, even in the dark night.”

A few years ago, I composed this prayer.

Dear God,
I am on my knees, because I don’t have the strength to stand up.
My strength is gone. I can’t deal with my depression by myself any longer.
I am lonely.
I call on You.
I have faith that Your strength is bigger than my depression,
that Your mercy and healing white light will show me the path home.
I am not alone.
You’re rod and staff comfort me as I walk through the valley of the shadow of depression
and there is nothing I shall fear.

Amen

So don’t lose hope. Don’t lose God. He’s working somewhere in the pain to heal you.

As Pope John Paul, II wrote:

“Do not abandon yourselves to despair. We are the Easter people and hallelujah is our song.”

By Daniel T. Lukasik, Copyright 2015

 

 

 

 

Losing Faith, Finding Hope: A Journey With Depression

Monica A. Coleman, Ph.D. is an AME minister, seminary professor and author of the book Not Alone: Reflections on Faith in Depression.  She blogs on faith and depression at www.monicaaparker.com.

Many people describe depression as a kind of intense grief. It is a deep sadness. It’s like heartbreak, agony and despair all at once. I think depression is worse than grief. Grief usually has an identifiable cause. There are stages. People understand why you are sad. It eases with time.

I find that depression is more like death. In every depressive episode, something is lost. Sometimes it’s the belief that I’m not that sick. Sometimes it’s a dream. Sometimes it’s a concrete plan or goal. Sometimes it’s who I desperately wanted and expected myself to be. Sometimes it’s a harmful lie I’ve told myself, or that someone told me. Sometimes what dies, needed to go. Most times, it seems I would have been perfectly fine without the loss. I would smile more. I would know how I spent the hours in my day. I would see fewer doctors. When people ask me how I am doing, my response of “fine” would only be a lie thirty percent of the time. Like most people, right?

I have lived with a depressive condition since I was a teenager, although I didn’t have a name for it until my 20s. I don’t know how many lows I’ve had — excluding the two suicidal bouts. I don’t count how many times I’ve been sad and desperate for months. I don’t make a list of what I’ve lost.

I do, however, remember when I lost my faith.

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Like many people who are raised in a religious environment, I was taught to believe that God loves me and protects me. I was taught that God punishes sin, and rewards those who are faithful. I learned about my religion by studying Holy Scriptures. I prayed. I worshipped. This was supposed to strengthen my faith. It was supposed to make me happy.

For many years, it did. I cherished Sundays spent in church — singing, kneeling and feeling inspired by the words of the preachers. My friends were made up of the other people I met in church. We volunteered at Vacation Bible School for the children, the food drive and tutoring programs.

Meanwhile, I prayed for peace. In my sleepless nights, I asked God to save me, help me and rescue me from my sadness. Just make it all better. I also heard the messages that my faith told me about depression: that I was be too blessed to be stressed; that depression was a lie from “the enemy”; that suicide is an unforgiveable sin. Somewhere between my unanswered prayers and the realization that I could not worship myself into happiness, my faith died.

I kept going to church. I kept saying the words of the prayers. I still sang the songs. I’m a minister — I have to. But I was a fraud. I stopped talking with God. What could I say to the One who was not delivering me? What praise did I have? I could list my blessings, but I could not feel gratitude. I hid my faithlessness like a bobby pin in an updo. Everything looked composed on the outside, but I was barely holding it together. I was not faithful or pious. I felt abandoned and alone.

As my depression worsened, I learned more about it. I read books. I found doctors who understood my condition. I stopped fearing medication. I met other people who struggled like me. We learned to hear sorrow in one “hello,” and how to sit with each other without words. I began to believe that depression was not a personal weakness or failure. By accepting it, I began to manage it. When I felt joy, I appreciated it all the more. I started to trust the healing process. But I missed my faith in God, religion and worshipping community.

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Oddly enough, death is the purview of the religious. We call chaplains into hospital rooms. When someone dies, we go to the altar. Mourners bend their backs and wail. The spirituals express deep sorrow. We gather together with large meals. We don’t pretend like people aren’t in pain. In those times, we understand when people cannot praise God. We only ask people to be honest with God. And we don’t leave them alone. This is exactly what my depressed self needs: tears, music, good food, raw honesty, community. The same faith that demonizes my depression also teaches me how to have faith in the midst of it.

I lost the faith I once had. I stopped believing that God only loved me if I was happy and peaceful. I also gave up on the idea that depression was punishment or isolation from God. I can’t enjoy the same songs. I cannot bear the same sermons. That faith is gone. Just like the hours, weeks or months I lose to melancholy. And my incomplete plans. Or the image I’d like to have of myself.

In these moments when death prevails, I appreciate that so many religions have an understanding of life after death. Regrowth, reincarnation, resurrection. They all understand that there is a finality to death. We don’t get back what we lost. We get something or someone new.

My new faith is a deep trust that God is present with me and understands how I feel — especially when no one else can. I no more blame God for my sadness, than I credit God for happy days. This faith tells God how I really feel knowing that an offer of my true self is worship. I appreciate songs of sorrow more. I dance only when joyful. I am upheld by church community that can linger in pain without moving to fix it.

This faith is different than what died. But it’s just as holy.

This article first appeared in The Huffington Post on October 13,2012.

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