Jan 23, 2020
Episode Summary:
It’s a common phenomenon: presents are unwrapped, resolutions
are made, decorations are put away, bills arrive and with them
often come the post-holiday blues. We often feel deflated, let
down, and perhaps weighed down by a few extra pounds.
Are you having a hard time resuming your normal activities? Has
your energy been replaced by the winter sluggishness? Does it seem
no matter how hard you try, you just can’t seem to find your joy in
the aftermath of the holidays?
Then stick with us today as we talk about hope for overcoming
SAD Seasonal Affective Disorder or the post-holiday blues.
Quotables from the episode:
- There is a diagnosis called SAD “Seasonal Affective Disorder”
which often happens to people during the winter months when it is
often dark, gloomy, and less sunlight during the day. The lack of
sunlight does contribute to seasonal affective disorder which is a
form of depression during the winter months.
- ALL depression is significant. But often we experience a
let-down following the holidays which contributes to mild,
post-holiday blues. And frequently we experience expectations that
aren’t met during the holiday season that leave us feeling
inadequate or unappreciated or devalued which can leave us feeling
down after the holidays are over.
- To make matters worse, not everyone experiences a merry
Christmas, which can make going into a new year even more
difficult.
- Grief and depression are NOT the same thing, but often, those
who are grieving also experience a bout of depression.
- We serve a God who is rich in mercy and grace, but so often we
don’t extend the same grace and mercy to ourselves or others.
- I’m grateful for the Biblical greats who we can read about who
have struggled with depression. Just like David or Elijah. David
often cried “why so downcast oh my soul?” and in the next moment he
was praising God.
- “Hope Prevails: Insights from a Doctor’s Personal Journey
Through Depression” was written to encourage others who are
struggling with the blues or a more significant case of depression.
It’s the kind of book I wish I had had when I was depressed.
- If you are experiencing a change in mood, a change in appetite,
energy, or sleep, and have been experiencing such changes for more
than a couple of weeks, you may be experiencing SAD Seasonal
Affective Disorder, the blues or a more significant depression. But
that is not something to be ashamed of. And you need to know you
are not alone.
- There isn’t a magic bullet for depression. It’s something we
have to walk through. But God walks with us and can bring us
through it.
- There is no right or wrong experience of depression. Everyone’s
experience is different, and it can change from time to time. Not
everyone who is depressed feels down all the time…many experience
depression as irritability, agitation, or anger.
- Overcoming SAD Seasonal Affective Disorder, depression or the
blues is a process. You didn’t become depressed overnight and it
won’t go away overnight. But small baby steps will make a
difference.
- To help mitigate the effect of SAD Seasonal Affective Disorder
or the post-holiday blues:
- Plan one thing each day that you enjoy. (i.e. take a bubble
bath, read for 15-20 minutes) Write it in your day planner. It
prioritizes self-care. If you don’t take care of yourself, you have
nothing left to pour out to others. When we feel depressed, we can
feel like we have nothing left to look forward to, especially after
the holidays, but this can give us something small to look forward
to.
- Instead of listening to the news, listen to calming music or
text a friend to give yourself an emotional holiday for a few
minutes. Sometimes when you are the one experiencing the blues or
depression, you want others to reach out to you. It’s easy to
believe the lie that no one understands or cares. But be the one to
reach out to someone else. Start the dialogue. Don’t let yourself
give in to the enemy of your soul who wants you to isolate. (Karl
Meninger gave the advice to get up off the couch, go out their
door, go across the railroad track and find someone else to help
because when we invest in others it brings joy. Today we don’t even
have to go across the railroad tracks…we can text, email, or share
with others through social media).
- Establish a set bedtime. This allows your brain to replenish
it’s naturally occurring neurotransmitters that we often take
medication for. A consistent bedtime is crucial.
- Enjoy a balanced diet with an emphasis on sufficient protein.
Without protein, your brain cannot think clearly or regenerate
those naturally occurring neurotransmitters.
- Just 10-15 minutes of exercise can make a positive difference
in our mood. Many people who are depressed don’t feel like they
have any energy. But the less you do, the less energy you will
have. If you start with 5 minutes of exercise a day, you will get
more energy and you can extend that to 10 minutes a day, and then
15 minutes, etc. Find some form of exercise that you enjoy, that
will help you continue with it even when you don’t feel like it.
You might also consider exercising with a friend. That helps with
accountability, as well as the social aspect which can help our
mood.
- Pay attention to the thoughts you have. Our feelings are the
outward manifestation of the thoughts you believe. Scripture tells
us to take every thought captive. That means pay attention to your
thoughts and ask if they agree with what God says. If they do not,
you must replace those thoughts with the truth of God’s word.
- When you read God’s word and come across scriptures that really
hit you in the heart, write them down and repeat them out loud.
Faith comes by hearing, and hearing by the word of God. Then when
you need them, the Holy Spirit will remind you of those truths, but
he can only remind us of those things we’ve already known.
- Consider listening to our other podcast episodes about
depression.
- Consider reading Hope
Prevails: Insights from a Doctor’s Personal Journey Through
Depression and the Hope Prevails Bible Study
for more information and advice written from the perspective of
both a doctor who has diagnosed and treated patients, as well as
one who has walked through the depression journey herself.
- If you have experienced any of the signs and symptoms of
depression mentioned above, for more than a couple weeks, consider
consulting with your general practitioner to rule out any
contributing medical condition, or to see if depression is the
cause of such symptoms.
- If any and all medical conditions have been ruled out, and
depression deemed to be the reason for your struggle, consider
seeking out the advice and wisdom of a mental health practitioner
for ongoing support.
Scripture References:
- Psalm 34:18, “The Lord is close to the brokenhearted and saves
those who are crushed in spirit.”
- Psalm 30:5 Weeping may last through the night, but joy comes
with the morning.
- 2 Corinthians 5:17 “faith comes by hearing and hearing by the
word of God.”
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About Dr. Michelle Bengtson:
Dr. Michelle Bengtson is an international speaker, and the
author of the bestselling, award winning “Hope Prevails:
Insights From A Doctor’s Personal Journey Through Depression,”
the award winning companion “Hope Prevails Bible Study”
and the newly released “Breaking Anxiety’s Grip: How to Reclaim
the Peace God Promise.s” She has been a board certified
clinical neuropsychologist for more than twenty years. This doctor
knows pain and despair firsthand and combines her professional
expertise and personal experience with her faith to help others be
all God created them to be. Using sound practical tools, she
affirms worth and encourages faith. Dr. Bengtson offers hope as a
key to unlock joy and relief—even in the middle of the storm. She
and her husband of thirty-two years have two teenage sons and
reside in the Dallas/Ft. Worth area. She blogs regularly on her own
site: http://www.DrMichelleBengtson.com
and is on most social media platforms. She is also a popular
podcast show host of “Your Hope-Filled Perspective with Dr.
Michelle Bengtson” at Apple
Podcasts.
Hosted By: Dr. Michelle Bengtson
Audio Technical Support: Bryce Bengtson