Overcome Depression: Strategies from Science & Scripture

Overcome Depression

Strategies from Science, and Scripture

Margaret Lalich, M.S., M.A.

Overcome Depression: Strategies from Science and Scripture

Published by Stoneworks Media Publishing, 952 School Street  # 103, Napa, CA. 94559

Copyright © 2018, 2020 by Margaret Lalich

Visit:  MargaretLalich.com

No part of this book may be reproduced in any form or by any electronic or mechanical means including information storage and retrieval systems, without permission in writing from the author. The only exception is by a reviewer, who may quote short excerpts in a review.

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The opinions shared here do not necessarily represent those of any employer, company, or organization that I am affiliated with. All content in this book (text, images, audio, or other formats), were created for information purposes only. It is not intended to be a substitute for professional medical, psychiatric, psychological advice, diagnosis, or treatment.

Always seek the advice of your physician or other qualified health provider with any questions you may have regarding medical conditions. Never disregard professional advice or delay in seeking it because of something you have read in this, or any other, self-help resource.

The information provided is based on interpretation of research findings, and literature, as well as professional and personal experience. I am standing on the shoulders of giants as I offer this work. I do so with gratitude. I have made every effort to assure it, but make no representations as to accuracy, completeness, currency, suitability, or validity of any information - and will not be liable for any errors, omissions, or delays in this information.

Unless otherwise noted, Scripture is taken from the Holy Bible, New King James Version®. Copyright © 1982 by Thomas Nelson. Used by permission. All rights reserved.

Scripture quotations marked NIV are taken from the Holy Bible, New International Version®, Copyright ©1973, 1978, 1984 Biblica. Used by permission of Zondervan. All rights reserved.

Prozac is a registered trademark of Eli Lilly and Company. All other product and company names are trademarks™ or registered® trademarks of their respective holders. Use of them does not imply any affiliation with or endorsement by them.

ISBN

978-1-7329874-0-1  Paperback edition

978-1-7329874-1-8  Kindle edition

978-1-7329874-2-5  EPub edition

If you gain benefit from this book, please leave a review on the bookstore website where you purchased it.  Thank you.

What People are Saying

Overcome Depression: Strategies From Science and Scripture

Margaret Lalich has written an amazing book on overcoming depression. It is deep, and yet understandable. It is well researched. It addresses the problem of depression as it touches the whole person: body, soul and spirit.  It is a very practical and encouraging book about a very dark subject. I am thrilled that she has written it.

Margaret has been in the trenches, both professionally and personally.  She doesn’t write theoretically from an ivory tower, but from the place of walking with others as they fight off the black dog of depression.

Pastor Bill Walden

Cornerstone Ministries, Napa, CA

Margaret Lalich’s research, experience and reflections are beautifully interwoven to create this resource on overcoming depression. Be inspired that this timely topic can be conquered in the light of Scriptures and relevant suggestions presented here.

Pastor Ryan Escobar

Christ's Commission Fellowship, New Zealand

Table of Contents / Index

Table of Contents

Foreword

Chapter 1: First Things First: Christians and Depression

Depression is not a sin. Find hope, help, strategies, and the reasons for them.

PART ONE: BRAIN SCIENCE

Chapter 2: Blast Off! To Inner Space

A reader-friendly introduction: Neuro-anatomy and physiology. We can map and navigate.

Chapter 3: Live Wires: ‘Baby, You’re HOT’!

The neural-network: electro-chemical balance, pathways, power grids and engineering abilities

Chapter 4: Inner Space Travel Advisory:

Our ‘use-it-or-lose-it’ design. Explores the brain/body connection, and how to use its power.

Chapter 5: The Fingerprints of God

Our God-given tri-level brain design and operation. We choose which levels to cruise.

Chapter 6: Rush Hour Traffic

The Brain’s R.A.S. regulates traffic (100,000,000 impulses per sec.). We set its control.

Chapter 7: Mission Control

Brain circuitry, and organization: The power of collaboration. We are resource managers.

Chapter 8: Back-up: Reasons for Hope

Brain regeneration: Neurogenesis, and our role in it.

Chapter 9: More Hope: Back-up Revisited

Neuroplasticity: How we can shape, re-wire and/or re-program our brain.

Chapter 10: Space Pirates and Head Hunters

Brain cell ‘Recruitment’ and functional ‘Piracy.’ We can promote or prevent them.

PART TWO: MIND MATTERS

Chapter 11 Depression 101

What clinical depression is and is not; Hope is reasonable.

Chapter 12: Care Givers: Who’s Who?

Titles, professional qualifications, and services of medical staff or counselors.

Chapter 13: Who Ya Gonna’ Call?

Find the right support: someone who can meet your needs and honor your beliefs.

Chapter 14 Alphabet-Therapy Soup

Cognitive Behavioral, Acceptance and Commitment, and Dialectical Behavioral Therapies.

Chapter 15: Checks, Challenges, and Chocolates

Self-prescribed substances are not a quick fix. Explore CBT. It’s better than chocolate!

Chapter 16: ANTs at Your ‘Picnic’

Automatic Negative Thoughts (ANTs): Effective repellents and ANT SPRAY.

Chapter 17: ACTs of Freedom

Acceptance and Commitment Therapy: It’s evidence-based and useful for self-help.

Chapter 18: How to ACT - When Under Attack

How-To use A.C.T. as ‘emotional Aikido’ to combat depression and anxiety.

Chapter 19: Riding A Storm

‘Inner space’ is hurricane country: Training, and supplies for emergency preparedness

Chapter 20: Instant Vacation: Mental Breaks

Music, Cinema, and Laughter Therapies:  DIY instructions, and resources.

Chapter 21: Social Synergy: Plug Into Power

Hazards and risks of isolation: How to harness the power of connection.

Chapter 22: Lonely Hearts & High Costs

Loneliness is a global, multi-billion dollar concern. Why? What can we do about it?

PART THREE: BODY TALK…

Chapter 23: A Breath of New Life

Why and How to breathe for changes in brain chemistry and HRV Coherence.

Chapter 24: Going With The Flow

The effects of motion upon E-motion: Brain chemistry, going with the flow.

Chapter 25: Moving Mountains

Personal prescriptions: How to use exercise to treat depression and anxiety.

Chapter 26: Finding Your Sweet Spot

Effective use of preferred play styles.

Chapter 27: FOOD FOR THOUGHT

God’s ‘FARMacy’ may be equal to man’s Pharmacy. Preview the power of choice.

Chapter 28: Cooking Up Relief

Internal inflammation links to depression/anxiety: Sources, strategies and resources.

Chapter 29: Is A Depression A ‘Gut’ Feeling?

Our Enteric Nervous System: More powerful and controllable than imagined.

Chapter 30: Sweet Dreams

Learn why finding balance and getting enough sleep is critical, and how to achieve it.

EPILOGUE

ACKNOWLEDGMENTS

BIBLIOGRAPHY

Foreword

Karl Benzio, M.D.

Let me ask you an interesting question: What do you get when you combine the skills and expertise of a Counselor and Physician? That would be a Psychiatrist. Now let me ask you an even more intriguing question? Who does the Bible describe as the Wonderful Counselor and Great Physician?  Jesus! Yes, that makes Jesus the Perfect Psychiatrist.

Jesus came to earth for many reasons, but I believe the main reason Jesus came down to earth was to start a Behavioral Health Revolution!  Don't believe me?  Then let’s look at what He actually said:

Luke 4, tells of Jesus’ teaching in the synagogue from Isaiah 61:

He will come to heal the broken-hearted (meaning the depressed or psychologically struggling), and set the captives free – those enslaved in their own psychological shackles or prisons or with walls formed by addictive substances, destructive thought patterns, feelings, fears, or behaviors.

In John 10:10, Jesus states: The thief comes to steal, kill, and destroy. I came that they may have life, and have it abundantly.

In Mark 2:16-17, Jesus clarified (for the confused, old-guard-mentality Pharisees) what His purpose really was: And the scribes of the Pharisees, when they saw that he was eating with sinners and tax collectors, said to his disciples, ‘Why does he eat with tax collectors and sinners?’ When Jesus heard it, he said to them, Those who are well have no need of a physician, but those who are sick need one. I came not to heal the righteous, but came to heal the sinners."

Jesus’ ultimate goal is our psycho-spiritual healing … in eternity for sure, but He also desires to heal us in our earthly life (for me on earth from 1963 to death). I am talking about a healing which delivers the true desires of our heart — peace, joy, purpose, value, un-conditional love, acceptance, belonging, forgiveness, passion, meaning, safety, security, order, and direction. This amazing and truly miraculous healing happens when we apply Jesus’ teachings. This is the abundant life Jesus taught, role modeled, and died to give us.

Even though the Bible reveals many psychological teachings and principles, and Jesus taught His revolutionary, countercultural, yet simple psychological prescription for healing—sadly, many Christians, (and the Church) have a hard time accepting, engaging, or receiving help from psychiatrists and psychology.

I’ve treated thousands of patients over 30 years, and believe the main reason for this fear of psychiatry/psychology is our incredible lack of understanding of our mind. God’s most amazing creation is the human mind. We can’t even come close to replicating or imitating it. And like any good inventor, God wants you to get the most use and enjoyment out of this amazing creation. Good creators, inventors, and manufacturers don't make you guess how to get the most out of their inventions. They provide an instruction manual. 

God gave us the perfect instruction manual for how to use our mind for maximum satisfaction and abundant living. The Best Instruction Book for Living Everyday (the B.I.B.L.E.) is the most accurate Psychiatric textbook ever written. It is the most accurate revelation of what goes on inside our mind, why we struggle, and how the mind is healed.

For most people, the mind is mysterious, overwhelming, frightening, and at times crippling. In this text, Margaret successfully pulls back the curtain to clearly and simply reveal how our mind works. She uses simple word pictures and easy vocabulary to not just reduce the mystery, but also helps us realize how to use this powerful mind to our advantage instead of just using it to get in more trouble. Margaret then uses her experience and awesome ability to take the next step and show us how to simply, but powerfully, blend this understanding of the mind with biblical instruction and principles to equip us with some easy and practical skills. Like any skills, the more we practice, the better we get at them.

Our lives go in the direction of our decisions. Make Godly decisions, and our life goes well. Make decisions that are not consistent with Godly teaching, and life is a lot harder with much anxiety, sadness, and hurt. Psychology is just the understanding of why we do what we do, or why we make the decisions we make. This life-changing book shows us how to use psychology to implement the great instruction of the BIBLE so we can be not just hearers of the word, but actual doers. May you be blessed as you open and engage this fun and eye-opening resource to unleash the power of the Holy Spirit to renew your mind, transform your life and achieve the psycho-spiritual healing Jesus wants to bless you with.

Karl Benzio, M.D.

Medical Director, Honey Lake Clinic

Founder and Clinical Director, Lighthouse Network

Pennsylvania Director, American Academy of Medical Ethics

Addiction and Counseling HELPLINE: 844-Life-Change (844-543-3242)

Chapter 1: First Things First: Christians and Depression

For God has not given us a spirit of fear, but of power and of love and of a sound mind.

2 Timothy 1:7

Church is not a museum for perfect saints — it’s a first aid station for sinners who keep trying. I can’t recall the name of the pastor, who delivered that line several years ago, but his message resonated with me then and it still does today. I want to contribute to First-Aid supplies

God says He is for us, and we are loved. We can trust, and we must believe His Word. But it can be hard to reconcile faith with depression, anxiety or other mental health issues. If you have struggled with this – you’re not alone. Right from the start, you need to know you are loved. We’re in this together. 

Doubts and fears can seed questions such as:

What’s happening?

Why?

Now what?

If you ask these questions, be assured God hears the cry of your heart. By His grace, we will explore answers together. Yes, there are answers. Yes, there is hope and help that you can use – right where you are, starting now.

WHAT’S IT ALL ABOUT?

There has been a revolution in the study of the brain. We’ve started to understand brain-works, and can now answer the first of our opening questions: What’s happening?

With today’s technology and new imaging systems we can see the brain in action as thoughts, and new learning, form physical links, creating neural patterns and pathways within the brain.

The glory of God is revealed as we discover more of His divine design, and watch new scientific findings align with the old wisdom of God’s word for mankind.  Proverbs 23:7 says: For as he thinks in his heart, so he is. We have learned that what we think helps to form who, and what we are. We can use this knowledge to build recovery skills.

This book is a resource for faith-based self-help. It is not intended to replace professional treatment, but to offer more information and coping skills for independent use. It is not psychotherapy. It is skill building. The skills presented here do not present a ‘cure’ for depression – only God can offer healing. They will help light pathways to recovery.

Mood disorders affect the whole person. We will build recovery skills in four major areas including Biological, Psychological, Social, and Spiritual dimensions. Information is based on current research, clinical practice, and personal experience.

Study of brain science might seem far removed from the practical strategies we are eager to explore, but it’s important, and it will pay off. Reaching any goal requires commitment. If you want to win the Daytona 500, you must first learn to operate your vehicle, and then drive, baby, drive!

WHY I WANT TO SHARE WITH YOU

I have more than 30 years of experience, working with patients who have had to deal with some of the same issues that may be plaguing you.

My work included collaborative curriculum development and the teaching of various mental health recovery skills. My students were patients/residents in a secured, state mental hospital. Most found themselves in trouble with the law for actions taken while in the grip of mental illnesses. All were seeking or were already on, a path to recovery. Many walked that path right through the high, razor-wired security gates, to rejoin their families and society.

I’ve been blessed to share their stories, to walk with them through some of their struggles, and to celebrate as they stepped out of despair into the light of hope. We tried hands-on, practical strategies for coping with depression, anxiety, and other symptoms of mental illnesses. We discovered; Failure isn’t fatal — it’s educational.

I’m a clinician and special educator - not a psychiatrist or psychologist. I don’t diagnose or treat illnesses or prescribe medications. Thank God that professional counsel, therapeutic treatment, and medications are available. I hope those in need don’t hesitate to seek them. By God’s grace, there is much that individuals can do for themselves, with powerful, evidence-based self-help tools. That’s what I want to share. I believe that we are blessed so that we can be a blessing to others.  That’s why I want to share.

At the hospital, I could not share matters of faith, because of constraints governing presentations within a state-run facility. This text is not so limited. We will take full advantage of the truth offered in 2nd. Timothy 3:16 All scripture is given by inspiration of God and is profitable …. All Bible references will be from the New King James Version (NKJV) unless noted otherwise.

A FEW WORDS ABOUT CONTENT:

When I’m learning a new skill, it helps me to ‘get it’ when I understand the reasoning behind it. My confidence, and motivation get a boost from knowing there actually are reasons. How about you?

After absorbing new information, I also ask, So what? How can I use this? and What’s the cost or benefit? We will seek answers together.

FIRST THINGS FIRST:

One of the first things we must do is to get rid of judgment. Depression, Anxiety, or mental illnesses are not crimes or sins. Yes, at times sin, (even crime) might be part of the picture — before, during, or after a struggle with this calamity. But the problems, themselves, are not. Too often we waste our strength and energy on thoughts like these:

If I had real faith, I could beat this thing.

If God is for me — why do I feel like such a loser?

What kind of sin have I committed to deserve this?

What’s the matter with me?  I’m so ashamed.

Does any of that sound familiar? It’s sad that we say such things to ourselves. And we fear that others are thinking these same, and even worse, things about us. Maybe some are. But if they are, it shows their own lack of understanding, not proof of our guilt or failure. Fear of what others are thinking or saying is one of the major hurdles we must overcome. We can’t afford to let shame stop us, or anyone else, from asking for, and receiving help.

Jesus spent most of His time and energy with those who were in trouble. I love His response when He was questioned about people He associated with … ‘when Jesus heard that, He said to them: Those who are well have no need of a physician, but those who are sick" (Matthew 9:12). 

As for judging ourselves — it is written: There is therefore now no condemnation to those who are in Christ Jesus, who do not walk according to the flesh, but according to the Spirit. (Romans 8:1)

SOMETHING TO THINK ABOUT:

The National Alliance on Mental Illness, and volumes of research says that depression is one of the most successfully treated conditions (80% relief). Yet the majority who experience depression and anxiety don’t seek help. Why? If lack of knowledge is the reason, we need to learn together. If it’s because of fear, or embarrassment, we need to encourage each other to boldly seek the help we need.   

If a friend with Cancer did not seek treatment (with traditional or alternative medicines, diet, surgery, or some other therapy), we’d think they should try something. We’d argue against waiting for the Cancer to run its course, out of fear that to seek treatment would admit to being weak in faith. We’d be upset knowing such an approach to Cancer is dangerous and could be fatal. Left untreated, depression and anxiety can be equally