No matter what kind of depression you have, the pain is the same-caused by a chemical imbalance in your brain. No matter what you're depressed about, or even if you don't know why you're depressed, there are some simple things you can do to reduce your pain and anxiety, and get yourself feeling better.

Simple cognitive behavior techniques and exercises can lessen pain and stimulate more productive thinking. Low-key physical and mental activity can also speed recovery.

1. Relax your shoulders, take a deep breath and don't panic! Millions of perfectly normal people have struggled with all kinds of depression and learned how to get out of it. You are not alone. You have options.

2. First, why do you feel so bad? It's not because of your problems. It's because of your brain chemistry. There are two main parts of the brain, the thinking part (the neocortex) and the emotional part (the subcortex). When you're depressed, your subcortex is reacting to stress chemicals, and producing excruciating pain and panic.

3. To add to your misery, your subcortex sucks up additional neural energy from the neocortex until it is practically non-functioning. So you can't think straight, plus you're in agony.

4. You feel helpless, but there's a lot you can do. Your body is experiencing a perfectly normal reaction to the over-supply of stress chemicals in your brain.

5. You need to reduce the neural energy in the subcortex and re-power the neocortex. You can do this with cognitive behavioral mind techniques that will spark up neural activity in the neocortex. With a little practice you will be able to do this any time depression hits you. A few facts about how your brain works will also help you cope.

6. Your first task is to free yourself from the kinds of negative and downer thoughts that power the subcortex and support the pain of your depression. Get rid of thoughts like:

• 'I'm depressed'
• 'I feel terrible'
• 'What's the use'
• 'I can't stand this pain anymore'

7. Switch your Thoughts! To get rid of any depressive thoughts, simply switch out of thinking them. Since the brain is basically a 'yes brain,' it's hard to not think something. The way to not think a negative or depressive thought is to think another thought instead of it.

8. The best way to think another thought instead of a depressive thought is to use the simple cognitive behavioral technique called 'brainswitching.'

Choose any neutral or nonsense thought, in advance, to have 'at the ready' to substitute for any depressive thought that pops up. When you're depressed, you're in too much pain to think one up.

• Make it a thought that will not stimulate any negative emotional association. It could be
• a silly song or rhyme fragment like 'Row, row, row your boat'
• a mantra like 'Om Padme'
• a neutral or nonsense word like 'hippity-hop, 'green frog,' or 'yadda yadda'
• a prayer like the 23rd Psalm.

9. It may seem silly to suggest that saying 'green frog' over and over to yourself can get rid of depression, but there's a scientific reason for the exercise. Thinking a neutral or nonsense thought interrupts the depressive thought pattern and weakens it. How? See #10.

10. The brain always follows the direction of its most current dominant thought. When you make your neutral or nonsense thought dominant by thinking it over and over repetitively, it automatically kicks the depressive thought out of its dominant position and the brain ceases tracking it so actively. It turns toward the neutral thought.

11. Brainswitching will automatically increase neural activity in the neocortex, and reduce neural activity in the subcortex. It will continually interrupt the message that you are depressed from one part of the brain to the other.

12. Brainswitching distracts your attention from your emotional brain and directs it to the thinking part of the brain. Depression only happens in the subcortex. There's never any depression in the neocortex.

13. You can brainswitch for a few seconds the first time you try it. With practice you can do it longer. You may be surprised to know that, even in the worst depression, your neocortex always remains calm and immediately available to you. And you can always brainswitch to it.

14. Keep choosing your neutral thought again when you lose concentration. You must actually do this exercise to activate the neocortex. It's not just an idea. Ideas don't work for depression. Only behavior works. A thought is just a thought but thinking a thought over and over again is behavior!

15. Always brainswitch to break the continuity of depression's grip on you. Depression, like any other anxious emotion or feeling, can't maintain itself unless you think it repetitively. Think something else instead-like 'green frog.'

16. Do not think a depressive thought twice. No depressive thought can, by itself, turn into depression if you continually refuse to think it. A depressive thought is over as quick as any other thought. Don't choose to think it again. Depression hits you with a first thought but you can refuse to think the second thought. For depression to 'take hold,' you must continuously think it.

17. Move into Action! Always brainswitch whenever a depressive or stressful thought threatens to ' take over.' An unhappy thought is just a thought. It can pop into your mind at any moment. It is an event that happens to you. Choosing to think an unhappy, anxious or depressive thought over and over is behavior. It is something that you do and you can learn not to do it.

18. Be aware of the 'early warning' sad or negative feelings that usually precede a full-blown depressive episode. Confront your depression right away. 'Okay I know what this is. This is depression coming. I have to side-step it with a neutral thought.'

19. Get out of depression at earlier stages by checking out the passive thinking that happens when you just let your mind wander. Passive thinking can often 'go negative' on you. When it does, switch to on-purpose thinking before negative thinking becomes dominant in your brain. The way you do 'on-purpose' thinking is to choose a specific thought to think, or by deciding to do some task which then directs your thinking in line with the task at hand.

20. Pry yourself loose from being fused with the pain of your depression before you disappear into it.
Find a small thinking space between you and your pain. Yes, you feel agonized and hopeless, but you can also focus slightly aside from your agony and hopelessness. You are not hopeless, you are the observer of your feeling of hopelessness. Accept some discomfort in a more detached way. Depression is a horrible feeling. It is not you! YOU are you! You are not a feeling. You are a person who is having a feeling.

21. Focus your mind on some low-key physical action:

• Brush your teeth.
• Clean your desk.
• Swing your arms in circles.
• Jog, or take a walk, and keep on walking until you feel tired.
• Smile! -not because you're happy, but to relax your tense face muscles.

22. Get yourself up and going with any kind of moving-around exercises. The more you move into physical action, the less depression has a chance to settle in on you. Put on some music, dance around the room. Not because you will feel like dancing, but because depression hates you to dance. Do something your depression hates.

23. Distract yourself from the pain of depression with small chores. Do them while thinking your neutral or nonsense thought. Do your chore. Think your thought. Ignore your depression by thinking objectively about what you are doing not subjectively about how you are feeling. Your stress and pain will begin to lessen.

24. Look around you if you can't think of any chores to do. There is always some 'next thing' that can distract you from your pain. Any outward-focused action can help you turn away from self-focus on the pain of your depression. Take out the trash.

25. Do the 'next thing' when paralyzed by fear or depression. Life never abandons us without giving us the 'next thing' to do. It is security for our sanity and for the healing power of positive behavior. The next thing may just be to take a shower.

26. After the first task, the second task will become even more obvious. Do what you decide to do, not what you feel like doing. Depression never deprives you of 'will,' only motivation. You won't want to do anything, but you can do it.

27. Focus on Behavior, Not Feelings! Since depression kills motivation, use your 'neutral thought' exercise as if it is a motivation pill. Quick! Slip a neutral thought in on your depressive thought.

28. Decide ahead of time to do your exercise anyway, even though you feel like it won't work. Anticipate the fact that depression always robs you of all hope, including hope that any exercise will work.

29. Behavior always trumps feelings. But for a trump to win, you have to play it. No fearful or depressive feeling is powerful enough to prevent you from engaging your body in some kind of mental or physical behavior. You just need to stand up to your fearful feelings and show them 'who's boss.' Behavior is boss.

• No fearful or depressive feeling can rise up and conquer you. It must frighten you into surrendering.
• Feelings are just your own neural patterns twanging for attention.
• Accept fearful feelings; move forward with positive behavior.
• When you accept fearful feelings, they finish and die. Fear feeds them and keeps them alive
• Feelings cannot be more powerful than you are--behavior rules!

30. Depression is not something that you are, it is something you do and you can learn not to do it. Depression is a terrible feeling. Feelings are very powerful but they are not intelligent. They can be wrong. You don't have to do feelings. You can change the thinking that caused the feelings and then the feelings will change to reflect the new thoughts. On-purpose thought always trumps passive or automatic thought.

31. On-purpose thought is always more current than passive thought, so automatically it's more dominant than passive thought. Your brain always follows the direction of its most current dominant thought. If your depression patterns are well-imprinted from practicing them, don't worry. Practicing new thinking forms new brain patterns without depression. You can use the new get-out-of-depression patterns instead of the old get-into-depression ones.

32. During depression, the physical pain, the psychological fear, the feelings of worthlessness, helplessness, and despair, are all bound up and entangled in a neural pattern that takes on a life of its own, seemingly independent of our will. The key here is seemingly. We are not usually aware that we focus our attention away from our will when we're depressed. We focus only on the depressive pattern. We can focus on our behavior instead.

33. Decide to concentrate on something--a book or some work. Depression doesn't prevent you from concentrating. That's a myth. Depression makes you forget that you are already concentrating on something-on depression! Don't let depression interrupt work. Let work interrupt your depression.

34. Whenever depression interrupts your concentration, interrupt it back! You have one attention only. If you are thinking a neutral, nonsense, rational, or productive thought, you cannot, at the same instant, be thinking a depressive thought.

35. Pay attention to your self-talk. It will indicate what kind of thinking you're doing-passive or on-purpose, self-focused or outer-focused, subjective (about your feelings) or objective (about other things). Self-talk is that on-going conversation you have with yourself in your own mind that you usually don't pay any attention to.

36. Don't Forget-Your Mind is Tricking You! Your mind tricks you into anxious thinking via unnoticed self-talk. Trick it back! Replace negative self-talk. If you hit a red light, self-talk might be 'I'm going to be late!' Change to 'Relax, I'll be fine.'

37. You think you're depressed because of your problems. This is a mind trick. You're always depressed because of your depression. It's the chemistry! Anxious thoughts trigger the fight-or-flight response that produces stress chemicals, causing a chemical imbalance in your brain.

38. It seems your whole self is depressed. This is a mind trick. Depression only occurs in the subcortex. There's never any depression in the thinking part of the brain.

39. Depression seems like present reality. This is a mind trick. Depression is a feeling, already past, which you must then replay (rethink) in memory 'as if' it is present reality. This is due to the instantaneous process of 'pain perception.' To experience any feeling of physical pain or emotion (which is always produced in the subcortex) we must first think (acknowledge) the feeling in the neocortex-after we have it.

Cases are recorded of athletes who break a bone during a game and don't experience any pain until the game is over. Neocortical concentration on the game blocked pain signals sent to the neocortex that should have alerted them to the pain of their injury.

40. Depression is the opposite of living in the NOW. Thinking how you feel is past feeling re-played in thinking 'as if' it's present. The process of experiencing a past feeling as if it's a present happening is beneath our level of awareness but once we are aware of it, we can slip a quick neutral thought in on our depression and weaken it.

41. There's a huge difference between self-focus and self-awareness. Self-focus is thinking about how you feel, and it is never connected to present reality. Self-awareness is connecting with present reality by getting outer-focused. When you find yourself self-focused, get outer-focused as soon as possible with physical or objective mental activity that connects you to the neocortex. Self-focus is the opposite of living in the NOW because self-focus is thinking about your feelings which are always 'past.'

42. To get out of self-focus and connect to present reality, think objective thoughts about the people or the physical things around you. Think about or talk to another person. Objective thinking can immediately help detach you from the subjective thinking of the pain of your depression. It also helps when you feel self-conscious, socially stressed and alienated.

43. This is really tricky. If you feel bad, you have unwittingly instructed your brain to feel bad. The brain works by learned association (think 'salt,' the thought 'pepper' automatically fires up). A negative thought is instructions to your brain to fire up other similar negative thoughts in its memory bank. If you think 'sad' then similar 'downer' thoughts like 'depressed' will pop up, or 'worthless' or ' I feel terrible.'

44. When you think any thought at all, that thought becomes a specific instruction to your brain because it works by learned association. Your brain will pick up the thought like a football, and connect it with the other similar thoughts stored in its memory banks. Think 'green frog' not 'sad.'

45. Use 'learned association' to get out of depression the same way you got in it. Neutral thoughts spark up other neutral thoughts and your brain moves from depressive thinking to neutral thinking.

46. Get the 'process of positivity' working for you in your brain. The inherent importance of any small victory is not relevant. The process of being positive is more important than the content.

47. Even if you over-ate there might be some small thing you passed up. 'Hey, I didn't eat that third brownie. I was victorious over the third brownie.' Our small triumphs don't need to make sense in the 'real world.' They just need to be positive so that they will stimulate positive thinking in our mind by learned association.

48. Re-engage! Your depression wants you to isolate yourself and keep yourself stressed. Fight back! Re-engage with other people or things-go to the movies, read biographies in the library, take a long walk downtown.

49. Question your thoughts. It is helpful to think this, or is it unhelpful? Is it helpful to believe this, or is it unhelpful? Unhelpful thoughts should never be an option. No thought can make you think it. You have the power to not think any thought. In order to not think a thought, simply think another thought instead of it-like 'hippity hop.'

50. Don't call yourself names like 'I'm Depressed' or 'I'm Bipolar.' Labels of illness like 'I'm bipolar' don't contribute to wellbeing. Cancer patients feel better who tell themselves that they are 'doing better,' rather than thinking, 'I have cancer.' Treat
these names like any negative thought.

51. See your problems in context of time, a week out of your lifespan; in terms of help that might be available from family or friends; in terms of developing character from the experience of your failure.

52. Carry a paperback joke book. When depression threatens, read the book for at least five minutes. Depression will not want you to do this. Do it anyway.

53. Laugh out loud for two minutes. The brain doesn't know the difference between being happy and pretending to be happy. Happy thoughts produce happy feelings. The feelings are genuine though the thoughts that generated them were fake.

54. Put off depression as long as you can. 'It's coming, but I'll do my exercises first before it's all the way here.' Or, 'I'll check my email first.' This way you interrupt the direct neural pathway to depression, and the brain can 'forget' it was heading for depression.

55. To produce calm thinking, force neutral thoughts on your brain as you would force exercise on your body. This imprints in your memory bank a usable neural pattern that you can access whenever depression attacks. If you want to be happy, you have to first get your brain to do happy.

56. Allow space for your panicky feelings. They are very scary, but they are just normal reactions to stress chemicals that are the same in every human body. It might be difficult to breathe or swallow, your heart might start racing, you might get the shakes or the sweats, feel like you're going to die! Let your feelings be where they are, while you temporarily focus your attention on some deep breathing. Just easy. Just easy. Breathing doesn't have to be perfect. Just easy. Watch your breath coming in, and watch it going out. In and out.

57. Depression is not real life. It's a panic room of the mind. Get back out of your panic room into real life again.

58. You're responsible for your mind, not to your mind (as if it were in charge of you.) You should be in charge of your mind, so it does what you want. You should direct your thinking, not collapse into it; manage moods cognitively, not obey them.

59. Do not re-think old horror stories. Say to yourself. 'I will not go there.' How you don't go there is head elsewhere in your mind. Your brain can't follow two chains of thought going in two directions at once. It will follow your current dominant thought.

60. It's possible to choose to live by the precept that you will accept no other option than going forward with your day in some productive manner, no matter how humble, no matter how desperate you feel.

61. There's the power of positive thinking. There's also the power of positive doing! When you get depressed, do something physically and mentally active. Re-engage your attention in any objective thinking or outer-focus, and get yourself out of dangerous subjective self-focus.

62. Thoughts are not reality. They are tools to help you through your day. Choose the right tools. If you think good thoughts you will have good feelings, you will see good in others, and in yourself, and you'll see good things in your path.

63. You can't always decide to be happy. You can always decide to be cheerful. Happiness is a feeling. Cheerfulness is on-purpose, rational behavior. Being cheerful ultimately makes you happy.

PURPOSE OF ARTICLE

The Bible has much to say about depression; interestingly, the causes and solutions are not what are commonly thought in Christian circles. This article will offer insights that may help erase the stigma
associated with depression and to see it in a new light. When seen correctly, there is no more stigma or shame associated with depression than any other illness.

UNDERSTANDING DEPRESSION

What is Depression: Depression is a prolonged emotional tone dominating an individual's outlook and mood. Normal moods of sadness, grief, and elation are typically short-lived and part of
everyday life, but these can progress into a depressed mental state. Other symptoms often accompany depression but the most common symptoms of major depression are:1

• deep sadness or emptiness,
• apathy, loss of interest or pleasure in usual activities,
• agitation or restlessness, physical hyperactivity or inactivity,
• sleep disturbances,
• weight/appetite disturbances,
• diminished ability to think or concentrate,
• feelings of excessive guilt, self-reproach or worthlessness,
• feelings of fatigue or loss of energy, and
• morbid thoughts of death or suicide.

If a person experiences at least five of these symptoms for one month they have major depression. Mild depression would typically be defined as having two to four of these symptoms for over one month. Bipolar disorder (manic depression) includes swings from deeply depressive moods to wildly manic moods (elation, irritability, hostility, inflated thoughts of self, boasting)--with many intensities and
variations.

Biblical Occurrences: Depression is the ascendancy and tyranny of our emotions over our lives. Thus, Proverbs 15:13 says, "A merry heart maketh a cheerful countenance; but by sorrow of the
heart the spirit is broken." Often an initiating discouragement leads to sadness, which leads to prolonged grief, and then into a downhill spiral to depression. Depression is a universal problem, but no
one really knows if Biblical characters had what we call depression, or if it would be more appropriate to say they suffered emotionally. However, Paul in I Corinthians 10:13 says, "There hath no
temptation taken you but such as is common to man; but God is faithful who will not suffer you to be tempted above that ye are able...". Temptation can mean trial, calamity, or affliction. Accordingly, we should understand that our present day afflictions were also common to the
great Bible characters.

David was overwhelmed with grief and sadness, his heart was desolate, and his tears fell all night (Psa. 61:2, 77:2-3, 142:4, and 143:4). Jonah, Jeremiah (Jer. 15), Job, and Elijah (I Kings 19) are other
examples. Whenever characters express rejection, loneliness, self-pity, hopelessness, overwhelming grief, and wish they had not been born, it seems they are expressing more than temporary sadness but
classic symptoms of major depression. Paul had classic symptoms: his flesh had no rest, he was troubled on all sides, he was cast down, he had fears within, and he despaired of life (II Cor. 1:8 & 7:5-6).
Hannah (I Samuel 1) had many of the symptoms of depression and her spiritual leader instantly and incorrectly accused her of a spiritual problem.

Depression Considerations: Each year depression strikes ten million people in the United States. Older Christians have more depression than younger; does this mean that spiritual maturity is
of no avail? No, what this indicates is that older people have more biochemical and brain malfunctions as they age; depression is a natural consequence. Similarly, more women (two to three times) have depression than men. Women do not have more spiritual problems than men, but they do process adverse events differently than men, and, they have a complex body chemistry that can get out of
balance, both leading to depression. Women tend to take adverse events and internalize them and take the blame--this is a thought-processing problem. Men tend to react to the same events with escapism (sports, TV, sexual obsessions, alcohol); which can later result in heart disease, hypertension, diabetes, etc.--again, a thought-processing problem but with different results. There is another difference: women tend to feel their depression (sadness/guilt) while men act it out in their behavior (rage, hostility and frustration).2

Causes: Understanding the causes of depression is very helpful to finding the solution. It is rare that there is only one causative agent, generally there are several at work. Listed below (no specific order) are some factors known to contribute to depression:3 4 5

• nutrient deficiency or excess
• drugs (prescription, illicit, caffeine)
• hypoglycemia (low blood sugar)
• hormonal imbalances
• allergies
• heavy metals
• sexual abuse as a child
• microbial overgrowths/toxins
• medical conditions (stroke, heart disease, cancer, Parkinson's, diabetes, thyroid)
• natural light deprivation
• psychological factors (generally poor thought-processing)
• spiritual factors

Depression can have its source in our body, soul or spirit. Our body can affect our soul and spirit and vice versa. For example: if one has a low thyroid function it may affect the soul (for example the emotions) leading to depression which then affects one's spiritual life. Affecting our spiritual life does not mean it changes our standing or position in Christ, it means things like a less productive outreach/ministry and a more self-oriented prayer life.

There is now no question that reductions in frontal lobe function lie at the core of depression. Complimenting this research is the finding that depressed children have significantly smaller frontal
lobes than non-depressed children. The evidence indicates that frontal lobe problems are the cause and not the effect. The frontal lobe's proper function requires adequate blood flow and nerve chemistry.

As fog veils a beautiful meadow, so depression clouds life itself; existence becomes dreary and dark. It has been described as darkness visible. One can go to bed feeling fine only to wake with an overwhelming gloom that cannot be explained or escaped. With proper nutrition, lifestyle changes and a renewed way of processing the events of our lives we can break through that fog into a sunny day.

Consequences: Now that it is clear that depression is related to many factors, primarily to frontal lobe malfunction, let's consider the consequences of depression. Depression weakens the immune
system's power to attack cancer cells, increases the risk of fatal stroke by 50%, increases the risk of sudden cardiac death in heart attack survivors by 250%, and increases the complications of pneumonia.3 It has been found that depression increase stress hormone levels,
hypertension, and headaches; it complicates diabetes and is the leading cause of suicide (its close relative). The point is clear, depression should be addressed early or it may lead to fatal consequences.
However, because of their illness depressed persons have diminished ability to combat their own disease, so help is often needed to lift them out of the pit of despair.

How the Brain Works: By God's design, all brain activity (every thought, feeling and emotion, every order the brain sends to the organs and cells) is the product of electrochemical signals. The
brain's electrical signals require a chemical to carry the signal across a small opening (synapse) between cells. The chemicals used to do this are called neurotransmitters. To have a properly functioning system
we need an adequate amount of neurotransmitters. The neurotransmitter most commonly associated with depression is serotonin.

Depressed people have low serotonin levels. Thus, they have impaired brain message sending, especially relating to emotions and mood. Serotonin is produced in the brain from tryptophan (a protein), which is converted into 5-HTP, and then into serotonin. Some serotonin is converted into melatonin, the hormone needed for proper sleep (thus the connection between depression and sleep disorders). One cause of low serotonin is the lack of an enzyme that converts tryptophan to 5-HTP.1 Before proceeding, just think how unfair it would be to tell a depressed person that is missing this needed
enzyme that they have a spiritual problem. As a doctor told a dear sister in Christ who just could not understand why she could not get over her depression, "quit beating yourself up about it, your body
just does not produce enough serotonin."

THERAPEUTIC CONSIDERATIONS

Botanical Medicines: The Scripture makes it clear that because of sin the earth today is not yielding its strength (Gen. 4:12). As a result of this Romans 8:22 says, "For we know that the whole creation groaneth and travaileth in pain together until now." Knowing this, the Lord has made special provisions for us. Psalms 104:14 says, "...and herb for the service of man:...", which means the botanical (herbal) kingdom was designed for the many services of humans, including medicine.

Often herbal products are slower acting than pharmaceutical medications, but the advantages of herbal supplements is that they can often affect a cure (rather than just address symptoms) and the side effects are minor compared to pharmaceutical drugs. Herbs can be considered the medicine from God's
pharmacy. The most important and well tested herbs to consider in connection with depression are:1 4

• St. John's Wort (SJW): relieves depression, anxiety, apathy, sleep disturbance, anorexia, and feeling of worthlessness. All these symptoms are caused by low serotonin and SJW increases the level of serotonin in the brain.
• Ginkgo biloba: improves blood flow and function of the frontal lobe. Ginkgo increases the ability of serotonin to do its job in the brain.
• 5-HTP: a plant extract that is just one step from becoming serotonin--the brain readily makes this conversion. It raises the level of serotonin and other brain neurotransmitters. This product overcomes the genetic problem that does not allow for the conversion of tryptophan to 5-HTP.

Nutrition: A deficiency of any single nutrient can alter brain function and lead to depression, anxiety, and other mental disorders. The most common deficiencies are folic acid, vitamin B12 and B6.
An insufficiency of Omega 3 fatty acids (oils) has been linked to depression. Low Omega 3 oils result in cells throughout the body and brain that do not function correctly, and the mind suffers. The needed Omega 3 oils are found in fish oils and flaxseed oil.1 3 4 5 6

The diet for helping to prevent and correct depression is based upon Biblical insights:

• Increase the consumption of fiber-rich plant foods (fruits, vegetables, grains, legumes, and raw nuts and seeds).
• Avoid alcohol, caffeine, and other stimulants; also avoid foods that cause allergic symptoms.
• A good diet is: low protein, high fiber, low-moderate fat, and high complex carbohydrates. Complex carbohydrates do not include simple carbohydrates (processed foods, snack foods, white bread, soda). Raw fruit has simple carbohydrates but is good because of the fiber, enzymes and antioxidants.
• Atkins type diets are poor; they actually lead to depression since carbohydrates are needed to get tryptophan into the brain.
• Foods high in tryptophan should be consumed regularly: soy flour, meats/poultry (turkey and chicken), tofu, pumpkin seeds, sesame seeds, raw nuts, eggs, lentils, and garbanzo beans.
• A good snack before going to bed would be a turkey sandwich on whole grain bread (there is tryptophan in the turkey and the whole grain bread will help keep sugar levels stable and help get the tryptophan get into the brain).

Lifestyle: Regular exercise and sleep are essential to combat depression. Exercise at least 30 minutes four times a week. One does not have to jog: but walking, biking, tennis, swimming, gardening, active house/yard work are great. Regular exercise takes time for the effects to be felt, sometimes weeks.

We each have an internal clock that operates on a roughly 24-hour schedule (circadian rhythm). Even mentally healthy people can become depressed if the circadian rhythms are significantly disturbed. Seasonal Affective Disorder is common in the winter months in northern climates because the lack of natural sunlight disrupts these rhythms. Direct exposure to bright full spectrum light can help, or, the serotonin boosting botanical medicines.

A common factor leading to depression is hypoglycemia (low blood sugar); the brain requires a constant supply of blood sugar to function properly. Thyroid insufficiency also causes depression. Women with post-partum depression and those approaching menopause (symptoms often start by mid-30 age) are subject to hormonal disturbances that lead to depression.1 5 7

Biblical Thought-Processing: How we handle bad or disappointing news has a profound effect upon our mental well-being. As long as we believe we are victims, we are not able to achieve full mental health.9 Positive thinking is more important for overall health than almost anything else. Negative thinking, on the contrary, can destroy the good done by correct diet and lifestyle.10 Many depressed people have a tendency to look at the down side of life. It has been said that it is a positive duty to resist melancholy and discontented thoughts as much as it is our duty to pray. Certainly there will always be things in this imperfect world that give us cause to complain.

Often we are helpless to personally do anything about many of these negative things. However, we can focus our mind on the enjoyable and wonderful things of life; this is scriptural, uplifting and therapeutic.

In our self-talk (how we silently talk and think to ourselves) we must replace the negative/compulsive thoughts with Philippians 4:8. But each person must search-out those things that are true, honest, just, pure, etc.--that is the purpose of meditating on God's Word. As soon as the conscious awareness of an unconstructive negative thought is realized, a positive thought must immediately replace it. This takes practice and preparation, but brings our thinking into captivity. The instruction of II Corinthians 10:5 & 6 is, "...and bringing into captivity every thought to the obedience of Christ. And having in a readiness to revenge all disobedience, when your obedience is fulfilled." Applying these words to ourselves, we cannot allow ourselves to entertain negative thoughts, even if true, even if we have been wronged (Prov. 12:25, 15:13, 18:14). Nor can we entertain compulsive thoughts (thoughts that just keep running over and over again in our mind even though they may not be negative in nature).

The essential basics of cognitive behavioral therapy are shown below; each person should provide their own verses to make them more personal and meaningful. Whether in the natural world or in the realm of the mind, science comes to the same conclusion as revealed in the Bible 2000 years ago.

1. Locate and identify the negative thoughts or misbelief in your self-talk. "I am no good because things are not like what I expect or want."
2. Argue against the negative thoughts. "I am not a failure just because I do not meet unrealistic expectations of myself or others."
3. Learn how to avoid rumination (the constant churning of thoughts in one's mind) by immediately changing your thoughts.
4. Replace the negative thoughts the very second they occur with the truth and with empowering positive thoughts and beliefs. "In spite of the sorrow, disappointments and feelings I experience the Lord will help me carry on."8

Finally, Philippians 3:13 & 14 says, "...but this one thing I do, forgetting those things which are behind, and reaching forth unto those things which are before, I press toward the mark for the prize of
the high calling of God in Christ Jesus." Paul is using a runner's analogy to put the past and future in their proper perspective. He says that runners in a race cannot look back to see where the other
runners are, for if they do they may stumble or get out of their lane and be disqualified. A runner can only look ahead and stretch forward, making the focus the finish line, not what may be behind.

We are on a track, running life's race. The most incredible thing is that each Christian is the only person on his/her track. One does not have to be all that fast, but steady. The only thing that is behind us on our track is our past (forgetting those things that are behind), with its failures, abuses, hurts, regrets, accomplishments, or fame. If you have your eye on the prize the past cannot hurt/catch you. The past contains the thoughts that Paul says to forget about, certainly do not ruminate about them, if you do you will stumble (have mental problems). He implies a Christian's greatest point of failure in running the race is letting the past keep him/her from running well. Look ahead, stretch forward toward a new day and thank God for all you have in Christ Jesus our Lord.

Spiritual Direction: Depression can have a spiritual source if we live in sin, harbor anger or resentment, etc. We have to be willing to forgive (make the unnatural decision to let someone "off
the hook" even though they do not ask or deserve it) just as God for Christ's sake has forgiven us, Ephesians 4:32. (Note, we forgive because we already have been forgiven, not to be forgiven as is the
case in the Gospels.)

Regular spiritual exercise (reading, studying, praying, meditation on the Word) requires use of the frontal lobe of the brain and emphasizes communion with God, thinking His thoughts, sensing His presence, and knowing His will. This is active worship and produces the type of brain waves in the frontal lobe that are very helpful for us all, including the depressed. Hypnosis and the trance-like state of Eastern religious meditation are very harmful; they produce the wrong type of brain waves and information bypasses the frontal lobe, leading to possible mind control.3

Romans 12:2 says, "And be not conformed to this world: but be ye transformed by the renewing of your mind, that ye may prove what is that good, and acceptable, and perfect, will of God." Transformed in Greek is metamorphosis and means a change in form; it implies a struggle like when a chrysalis morphs into a butterfly. If we do not become changed from the inside-out--if we do not morph--we will be tempted to find external things to satisfy our needs.
Transformation is not an instantaneous act of God, it is a life-long process (journey). One does not get transformed by just praying, asking or believing; there is no "microwave" (quick and easy) way to spiritual maturity.The passive voice in Romans 12:2 means the Holy Spirit will do the transforming for us if we cooperate with Him (listening, yielding, relying...). Expect spiritual advancement, you can always mature more, Philippians 3:15-16. Your imperfections will be revealed by the Holy Spirit so that you may continue to grow and become more complete (not sinless, but well-rounded). Maturity versus infancy is the issue. God loves you just the way you are, but refuses to leave you that way; He wants you to be made conformable to Christ, II Corinthians 3:18.

Our Lord stripped himself of His glory and "...made himself of no reputation, and took upon him the form of a servant, and was made in the likeness of men...and became obedient unto death..." (Phil. 2:7 & 8). His life reminds us of our spiritual growth which often imposes tough lessons, sometimes so tough we shrink back from learning them. It seems we have to learn from actual experience that whatever we depend upon in this life (for joy, comfort, acceptance, etc.), ends up controlling us. God allows and uses life's events to teach us about misplaced dependencies, so that we finally grasp the concept that Christ is our one true sufficiency.

Endnotes

1. Textbook of Natural Medicine, 2nd Edition, J. Pizzorno, ND & M. Murray, ND, Bastyr University.
2. Unmasking Male Depression, Archibald Hart, PhD, Word Publications.
3. Depression the Way Out, Neil Nedley, MD, Nedley Publishing.
4. 5-HTP The Natural Way to Overcome Depression, Obesity & Insomnia, M. Murray, ND, Bantom Books.
5. Endocrinology and Naturopathic Therapies, 4th Edition, D. Powell, ND, Bastyr University.
6. Naturopathic Gastroenterology, E. Yarnell, ND, Naturopathic Medical Press.
7. What Your Doctor May NOT tell you About Premenopause, J. Lee, MD, & J. Hanley, MD, Time-Warner Publishing.
8. Telling Yourself the Truth, W. Backus, MD, & M. Chapian, Bethany House Publ.
9. The Blessings of Brokenness, Dr. C. Stanley, Zondervan Publishing House.
10. Your Health Your Choice, M. T. Morter, DC, Lifetime Books, Inc.

The same lifestyle which makes you happy for many years, may make you feel bored after some time because things become too familiar and you begin to crave for something different. The book The Great Depression of the 40s by Rupa Gulab interprets the life of working couples in a humorous manner. The people approaching the middle age start questioning the meaning of their lives and their own decisions they made so easily early in their lives.

Caught On the Wrong Foot

The Great Depression of the 40s by Rupa Gulab revolves around the journalist Mantra who leaves her job to experience the joy of retirement without a nursing attendant following her. The fate catches her on the wrong foot as there is complete meltdown happening all around and her lack of politics skills making it difficult for her to go up the corporate ladder.

Life in a Flux

Her husband Veer has also fallen victim to the corporate rat race. Her sister in law Anjali meets her college sweetheart and she starts feeling the passion for him again. They are looking to infuse fresh lease of life into their lives and they start with new fitness regimes, extra marital affairs, lies and sex.

The Next Generation Is Smarter

The book The Great Depression of the 40s by Rupa Gulab captures the life of next generation well. The modern couples also do not like the thought of parenthood and they convince themselves they are doing better in their relationships because they do not have the added relationship of having children. They also end up acting as mentors to children of other people, and get so close at times even the real parents start feeling uncomfortable. The next generation is much smarter in the way that they know how to extract the best from their own parents and the opportunities. As the harsh world reality kicks in, they realize they are mere observers.

Incomplete Life

The modern men and women grew amidst tremendous parental and peer pressure, and around decisions and rules made by others they had to abide by, and now they feel incomplete due to too much pruning and sizing that went on in their earlier years. Mantra is just like common modern city women who has many professional achievements to her credit though she feels incomplete as a homemaker.

Easy and Fluent Style of Writing

The author Rupa Gulab of the book The Great Depression of the 40s captures the looseness of the urban relationships very well, especially the city values systems and language. The futility of it all is evident in excessive smoking and drinking these people indulge in to counter the day to day frustrations of life. The author Rupa Gulab has an easy and fluent style of writing which beautifully records the method behind all this madness.