It’s been three years since the big depression episode I wrote about in the Beggar’s Fortune series. In those three years I’ve had very minor and fleeting brushes with depression. And I’ve learned a lot about what causes my depression and how to prevent and treat it without pharmaceuticals.
What Causes Depression?
The causes of depression are too numerous to list here. And everyone’s experience with depression is different. Here’s some of what’s behind my depression and how I’ve treated it.
Cause #1 – Stress
A study published in the Journal Of Neuroscience found that the hippocampus is smaller in the brain of a person diagnosed with depression. It’s theorized that stress is to blame. Stress releases hormones in the body which are believed to keep the brain from producing new neurons – or nerve cells – in the hippocampus. Antidepressants work, in part, by getting the hippocampus to produce new neurons at a healthy pace once again.
Cause #2 – Neurotransmitter Fail
Neurotransmitters are chemicals in the brain that make communication between different parts of the brain possible. In many depressed brains there is believed to be a lack of neurotransmitters. Antidepressants boost the amount of neurotransmitters in the spaces (synapses) between neurons (nerve cells). In a second, I’ll tell you about something that does this even better than antidepressants…cheaper and without negative side-effects.
Cause #3 – Too Much Cortisol
When in a stressful situation, the healthy body emits cortisol – the chemical responsible for our “fight or flight” instinct. It raises heart rate (up to five times its norm!), blood pressure climbs, we breathe harder and feel anxiety. When the stress passes, cortisol levels lower. But when some people experience prolonged stress the cortisol faucet gets stuck in the on position. The result is constant anxiety and susceptibility to depression.
Cause #4 – Anger
A study published in the Journal of Counseling And Development in 2006 is just one of many that proves the relationship between anger and some experiences of depression. The non-scientific explanation is this: If anger is not expressed (in a healthy way) and instead kept inside repeatedly, it can come out as depression.
Cause #5 – Rumination
There have been studies showing a possible link between ruminating (obsessive or repetitive thinking) and depression. Ruminators are some of history’s great inventors and artists because they will often obsess over a problem until they arrive at its solution. They are also prone to mental illness. This may be because ruminators have a hard time letting go of their own mistakes and the problems of the world. They reinforce their negative thoughts by going back to them again and again. Therapists call this “negative self-talk” and some believe this constant tearing down of oneself is linked to depression.
There are many other causes of depression – abuse, genetics, illness, allergic reactions, parasites – but the four above are the main culprits of mine. Here’s how we’ve treated them without pharmaceuticals.
Treatment #1 – Exercise
A study published in the Archives of Internal Medicine in 1999 showed that 60% of study participants diagnosed with “major depression” no longer had significant enough symptoms to be labeled “depressed” after engaging in aerobic exercise for just 30 minutes every day for one month – brisk walking, for instance. Researchers followed up with these patients six months later and found that those still exercising regularly were far less likely to have relapsed in depression than those who had stopped exercising altogether after the study.
Exercise reduces the stress hormone cortisol in the body, bumps up the immune system to fight disease, increases circulation to the brain (and everywhere else), and releases mood-boosting endorphins.
When severely depressed I don’t think I could have exercised a lick, so, for me, exercise isn’t so much a treatment while depressed as it is the cheapest preventative medicine around.
Treatment #2 – Sleep
I’m a night owl. My brain kicks on around the time the kids go to bed and my head fills with ideas. So I have to work at getting enough sleep.
To help my mind shut off and rest I don’t look at any screens at night or do any work. I take a hot shower to relax just before getting into bed. Becky no longer talks about money or schedules or to-do lists before bed – that gives me too much to stay awake thinking about. And I hit the sack an hour earlier than I need to because it’ll take that long for my mind to stop working and calm down. And I get a little natural help falling asleep too…
Treatment #3 – 5HTP
5-HTP is the amino acid Hydroxytryptophan found at any Whole Foods or at Amazon.com. While depressed I took two 100mg capsules every night before bed and one 100mg capsule first thing in the morning. When not depressed I take one 100mg capsule before bed only.
5-HTP is not a drug. It is a naturally occurring amino acid the body turns into serotonin and melatonin. Serotonin in the gut helps stimulate intestinal muscles and move the bowels. Seratonin in the brain regulates mood. The body turns 5-HTP into serotonin in both the gut and brain.
For me, 5HTP took away the lowest lows and allowed me to get out of bed and function, to take one thought at a time. I was still technically depressed but was no longer overwhelmed and completely hopeless.
I continue to take 5-HTP while not depressed because it has been proven in multiple studies to improve the regulation of neurotransmitter production. It may be a depression preventative.
5-HTP also turns into melatonin, which regulates the sleep cycle. I now sleep soundly every night because of 5-HTP.
I chose 5-HTP over an antidepressant because it’s cheaper, just as (or more) effective, and has no harmful side-effects. There have been several double-blind studies (here’s just one) conducted comparing the effectiveness of 5-HTP to antidepressants (SSRIs) and 5-HTP fared as well or better than SSRIs in all of them I’ve read. The only 5-HTP side-effects reported by study participants were regular bowel movements and vivid dreams (I enjoy both of those, thank you very much). While with antidepressants you get to deal with the the possibility of nausea, agitation, dry mouth, headache, reduced sexual desire, permanent impotence, rash, increased sweating, weight gain, drowsiness, insomnia…
NOTE: Do not take 5HTP while taking an SSRI. Doing so can cause the brain to create too much serotonin and lead to “serotonin syndrome” and even coma.
Treatment #4 – Tulsi Tea
I buy Tulsi Tea from Whole Foods but you can get from Amazon.com as well. It’s been proven in multiple studies to lower cortisol levels quickly and increase immunity. Both of these effects are thought to decrease the feelings of stress and the damage stress does to the body. (Here’s just one study.)
Treatment #5 – Talk
“I’m never angry but sometimes I get annoyed,” I told the therapist three years ago. “Different names for the same thing,” he said.
But good boys and girls don’t get angry right? Turns out, there’s a lot for even good people to get annoyed angry about.
Angry at myself for a mistake made. Angry at poverty and its causes. Angry when I come back from a trip to the developing world and hear my kids complain about what’s on the dinner table or hear a friend say she has nothing to wear. I’m not saying my anger is justified but it’s there and I’ve had to start dealing with it. Even when I don’t think it’s a big deal. Small things build up until the dam breaks…or the brain.
I talk with close friends and my wife. I pray some painfully honest prayers and journal every morning. And all this helps.
I do not deal with anger by putting it on the internet – that spreads negativity like a virus. I deal with anger in close community and with God – privately. These people, I’ve learned, won’t think I’m a bad guy for being angry. And just talking about how I’m feeling and figuring out why allows me to get past it, to learn from it, to anticipate what situations might make me angry in the future.
Treatment #6 – Meditation
Every day that I’m home, sometime before lunch, I get alone with my bible, blank paper and a pen. Then I do four things: Pray, Read, Write, Pray.
First, I offer myself to God and tell Him I’m open to anything He wants to do with our time together. Then I pray that God will illuminate the scripture I’ll be reading.
Then, I read a small section of the bible. Right now I’m reading one Psalm each morning. I keep reading it over and over again, slowly, mindful of every word, until something sticks out to me – something convicting, encouraging, beautiful, challenging.
Next, I write down the part that stuck out to me. Let’s say it’s a couple of verses. Then, I may underline a word I don’t understand or a sentence I want to study in more depth. I write down any questions I have. Then I find the answers and write them down too. Those answers may be a definition of a word I didn’t know before, or a quote from a commentary that clears up some of my confusion about the passage, or it could be a cross-referenced verse that sheds more light on the verse I’m spending time with.
Last, I pray in writing. I write down a prayer only God and I will know about. This is not a prayer for a friend in the hospital or that meeting I’ll be having later this afternoon. That comes later. This is a prayer about what I’ve just read. I’ve taught my kids to have a “quiet time” in this way by explaining that time with God is a conversation. He speaks to us through the bible and then we respond in prayer.
I read in Psalm 8 just this morning that when children praise God it silences God’s enemies. And that’s exactly what spending time each morning meditating on God and scripture has done in my life. It’s kept the enemy (and my own negative thoughts) quiet(er). Morning devotion time, for me, is a conversation starter I need so that I can be mindful of God and talking with Him all day.
Treatment #7 – Gratitude
If one of my kids says “I’m so stupid” I put them in time-out because we don’t call people names – even ourselves. But I can’t put myself in time-out.
I’ve been saying mean things to myself all my life. Some of the most successful people you know work hard to achieve because their own inner monologue has been telling them “you can’t” all their life – they have a chip on their shoulder and something to prove. That’s certainly me. And that’s not healthy.
Only two things have helped me be nicer to myself over the last three years. First, when I realize I’m putting myself down I tell myself to shut up. Second, I make a point, all day long, to say (in my head or out loud) what I like. It becomes like a form of all-day praying. “This guacamole is amazing.” “You have the prettiest eyes I’ve ever seen.” “That sure smells good.”
This doesn’t seem all that profound but I find it keeps me fully present and experiencing what’s happening around me instead of staying inside my own head thinking about myself. I know a therapist who tells patients to look in a mirror and say nice things about themselves but I couldn’t do that with a straight face. What works for me is redirecting my thoughts away from myself and out into the world around me so full of things to be thankful for.
Treatment #8 – Food
I left this out originally because every kid who’s ever seen a food pyramid knows the importance of a good diet right? But maybe we need the reminder: When we eat junk we feel like junk. Fruits, veggies, nuts, water, healthy meats – all good. Stuff that comes from a bag or a box or a drive-thru window – probably not good. When I put good stuff in my body it works the way God designed it too – pretty dang well. We don’t need a study to prove this right?
Penny Hunter says:
Excellent, Shaun. Thank you for taking the time to share with others what you’ve learned and vetted.
So many people suffer silently – or try to white knuckle it through depression. There are solutions – and tweaks of those solutions – that can help.
Jessica says:
I like you.
Aimee says:
Thanks for sharing all of this. So important, interesting and helpful!
September says:
Such an open, honest, and super informative post. You are right on, and this will help and bless sooo many people. I am speaking on this to a MOPS group next week, and have had to deal with this myself. Have found all your points so relevant, and have treated the same way. Praise the Lord for Victory. Thank you for always keeping it real Shaun!
Cara says:
This is a great and very helpful post. I have found that exercise and daily prayer and meditation help my depression and anxiety a LOT (as does not listening to the news anymore). The other that seems to have helped me a lot is a Vitamin D supplement. My psychiatrist recommended it, and it has really helped to even out my lows a lot. So, another potential natural avenue for those of us who struggle with these issues.
I also love your thought on gratitude and the “all day prayer.” I have also found that thinking positive things about others (and other things) helps me feel more positive about myself. I am also slowly learning to accept myself the way God does, which I have found helps a lot with the rumination (I’m also a MAJOR ruminator).
Shaun Groves says:
Good tip on Vitamin D. I take fish oil for vitamin D. And I spend at least an hour outside everyday if weather permits.
PFN says:
Great stuff, thanks. What is treatment #2, though? (Or was that just a mis-numbering?)
Shaun Groves says:
#2 is sleep.
lindley says:
Thanks so much for this–for sharing and the tips. Last year was tough for our family, and I’ve shared some of this with my hubby! No matter what though, we are thankful for the Lord all the time! Think I’ve commented once before, but haven’t lately, but thank you for your little space!
Melissa Jones says:
It’s amazing (but at the same time, not so surprising) to me how all sorts of neurological problems are so similar and so different all at the same time. ADD is often accompanied by depression probably because the brain has a hard time getting into and out of a sleep (many ADD meds are stimulants to help kick you into “awake,” but if taken in too large a dose or too late in the day, that can also _keep_ you awake), because they tend to “hyperfocus” (i.e., “ruminate”) on things, and because the distractibility leads to a lot of correction which leads to even more negative self-talk.
Homeschool for my kindergartener (who has depression on both sides and ADD on at least one, but probably two) starts each day with his “gratitude list.” It’s not 100% successful, but I’m hoping to train him from the beginning to start each day by focusing on the good rather than the bad. He has to list one thing for each year of his age, and then pick one and write “I’m thankful for ______ because _____.” It hasn’t been too much of a problem for him (yet), but I need to remember the “we don’t call people names, even ourselves” rule.
Thanks for the follow-up!
Kimberly says:
I needed this today. I have been feeling very overwhelmed! Thank you for your advice and encouragement!
Sherry Kay Dyck says:
thanks so much for your honesty Shaun…I had no idea of your depression history when I was listening to you and Kyle chat it up on CHVN a while back here in Winnipeg. I admired you then and have even more respect for you now that I know about this part of your life. I, too, am a “mental health consumer” (as pretty much everyone is at one point or another in life) and have been since I was a teen but was only diagnosed in my twenties. My battle has been pretty intense…I had an 8 month severe episode last year where I only had 2 days of enough hope that I didn’t want to die. God miraculously brought me out of that on my 40th birthday and has brought much hope and healing to that area…but only a month later I ended up in and out of emergency numerous times with heart attack, stroke and seizure-like symptoms that kept putting me into a comatose state. Because of my mental health history doctors haven’t taken me seriously even though it still keeps happening. They’ve done a myriad of testing with nothing much to show for it…a team of drs came to the conclusion that it was a heart and/or emotional condition…I seem to be dying of a broken heart. After all I’ve been through with my mental health (which lead to betrayal by friends, church, employer, family and now even my husband) I’m not surprised actually. Thanks to the Lord’s healing I am now very mentally and spiritually strong but my body is falling apart. I had to ask my husband of 17 yrs to leave a few weeks ago due to an addiction…since then all hell has broken loose with people taking sides and assuming that I’m the one in the wrong because I have a mental health history…gotta love the labels. With the help of a few close friends, family and counselors I’m beginning to see that my depression really was a result of suppressed anger over the losses I’ve suffered over the years. I’d always heard that depression can be due to suppressed anger but never believed I had a reason to be angry…after all, God’s blessed me with so incredibly much, how can I be angry? I was the “submissive” wife who confused grace with co-dependency. I confused respecting others with hiding their sin and poor choices, choices that have had devastating effects on myself, our marriage and our girls. I have hope for our marriage…but realize also that everyone has a choice and I pray that my husband and I make the right ones, to surrender completely and fully to Christ in all things…if we can do that I know He can restore and heal and give us a tremendous story of victory. Thank you for sharing your story, your tips and thoughts on such a deep and painful topic…we need more public figures to speak out and give the rest of us hope! Blessings on you and your family!
Sandy says:
I am 50+ years old (and a Christian since age 25)and just within the last 2 years have begun to be OK with me. Reading of your own challenges was just like reading about what I’ve battled as long as I can remember. Thank you for being so honest about what you go through (I have been so ashamed of feeling these same things myself & have always chosen to keep them between God and me). I feel like He had you share to reaffirm to me (and I’m sure to others) that He is truly with us always. Please continue to share as God leads you to – it is a gift to me.
Kit says:
Great post! I admit I had trouble reading your original series this summer when I stumbled upon it while depressed. I didn’t want to re-read it now, but I was looking forward to what you had to add all these years later. I originally thought your experience with depression was too different from mine, but I think that’s due to our personalities and thus views being different. But based on this post, it’s actually similar after all. Stress and anger and cortisol– stress, stress and stress! I don’t even realize I’m under stress when it just becomes my “normal” over time. I don’t realize how it’s hurting me and I don’t know how to get rid of it. And I’m definitely an introverted ruminate-r, a sure recipe for bouts of depression here! I know exercise and eating better would help (already knew about the sleep, but someone forgot to tell the baby!), but it’s hard to do. I didn’t know about these other products, maybe I will try those. Never had much luck with the antidepressants. That kinda tells me that my problem is that dang stress I mentioned– I need to work on the circumstantial factors as that is apparently a big part of my own story with depression. Thanks again for sharing your story, too!
Kelli says:
Thank you for this.
Bonnie says:
Thank you!!
Lindsay says:
You’ve given me so much and taught me so much, and I’ll never be able to accurately express my gratitude or repay your kindness. But this part…sharing what I know is a deeply private and personal journey so that others can find their way…is the part that leaves me breathless and speechless every single time. I’ve said it before, and it seems so insufficient, but I’ll say it again:
Thank you, Shaun.
shayne says:
I’m still reading, even though you don’t post as often. I read this series the first time you posted it, and I feel like I got more out of it this time.
Maybe because I just came out of a bad spell.
Gonna put the HTTP or whatever on my grocery list. Sounds helpful.
Nathan says:
Thank you for posting this! I refer to your posts about depression from time to time. I’ve struggled with depression, insomnia, and anxiety for a very long time, and have recently been playing with the idea of coming down from medication, but I’m just a little scared to. I will definitely check out this 5htp. Despite having a wonderfully supportive church family, I often feel isolated in my depression. I’ve been very intentional in my own blogging, hoping to help normalize what some other Christians may be experiencing. I’ve been a counselor for about ten years, mostly working with children, and I’m in a Master’s program now working to become a licensed therapist. It’s interesting to see how the “ministry world” and the “mental health world” intertwine so much, yet never quite emerse with one another as they should.
Sandy says:
I get black moods, but they don’t last long enough to be called ‘depression’. Having said that, what with the PTSD and everything (we are still going through the mill), it is only by grace that I am as well as I am. ‘One Thousand Gifts’ was very helpful, and following Ann’s blog is helpful. God bless you for your honesty in these posts.
Joy says:
This is fantastic. For almost 2 years after I came out of a 4-5 month depression (Dec. 2009), I was panicky that it would return but I was determined that if it did, I would be ready to fight. I do #5, #6 and #7 daily now and I no longer fear a major bout with anxiety/depression. I am working on 1# and #8 and if I could just get myself to switch out coffee for Tulsi tea, I’d be set! Also, many thanks for your information about Ruminators. Just knowing the term helps me understand myself so much better and replace negative thoughts with positive ones!
Leigh says:
Shaun, this is so amazing. I’ve suffered with depression for years and finally diagnosed with Bipolar 2 disorder. I have to take some meds, but have refused the strong stuff. My autistic son takes 5HTP but I never though about it for myself. I can’t wait to try these suggestions.
Thanks so much for your honesty and help.
Hope to see you again soon at a conference or something this year. 🙂
Leigh
Leah says:
I clicked on this link through Twitter, and honestly, I thought your message was going to be, “Go on a mission trip!” (Studies have shown that the less we think about ourselves, the happier we are.)
I have always believed that you were a Spirit-filled believer who is both Christ focused and other focused and yet…..you have struggled with this??!!
This only shows and truly validates that depression can be a physical issue, not just a spiritual one.
I am now most hopeful for one of our children. And we have 5HTP right in our cupboard. I was looking at it the other day, saying, should I really try this? Thank you, Shaun!
Crystal @ Serving Joyfully says:
Thanks for sharing what works for you, but even more, thank you for sharing your story. In the Christian community, it is far too common for people to just deny the existence of depression, like it’s not a real thing and that’s so frustrating!
PS–I do my Bible Studies with those same exact “meditation” steps! 🙂
Benjamin Johnson says:
Any recommendations on the Tulsi Tea varieties?
Kris says:
Thank you for this series and the last post, especially. It has given us new ideas to try and motivation to get back on track with some of the good habits that have slowly gone by the wayside. We, too, take vitamin d and fish oil, and are wondering if you’d be willing to share your favorite variety of fish oil? We’ve been looking for a different one for awhile and welcome any suggestions/favorites. 🙂
Thank you for posting what God lays on your heart. Yor blog has challenged, mentored and encouraged us since we began reading a couple years ago. Your music blesses our hearts too!!
Morée says:
It was hard to admit I was ever depressed, and I was so ashamed and embarrassed when I went on pills. But, when I too began to embrace some of these similar healthy (life-long) habits, I felt proud of myself and these things are working better than the medication ever did. You should be proud too! I am thankful my husband sent me this post to read (and you are so right, showing gratitude is such a big part of “it”!).
Travis L. says:
Thank you for this Shaun. I have been in the midst of a deep depression for a couple of months now and am praying that I might be able to write something similar myself soon. I do truly believe God is using this period for my good (and, like you, I hope to help others as well) but the actual process has not been fun to say the least.
I have been on an antidepressant (an SSRI) for a little over a month now. I may consider trying 5HTP (not with the SSRI, thanks for that warning!). I have not really experienced many side effects from the antidepressant but it hasn’t seemed to do much for the symptoms either. It might be time for a change. Thanks again.
Mark says:
Shaun, I loved reading your article. I am a Veteran that was injured in Iraq, and I am getting a book published about my deliverance from depression, and the tools God has offered us to prevent future episodes of it. I would love for you to read the book, and maybe add some insight. thank you, Mark
Uche Unogu says:
Thank you for this enlightening post. I like the: “Do not talk about to-do lists, bills etc before bed part. It really helps relieve stress and sleep right. ” It is vain for you to rise up early, To sit up late, To eat the bread of sorrows; For so He gives His beloved sleep” – Psalm 127:2
Michelle ~ Blogging from the Boonies says:
A friend pointed me to this post, which I must have missed when I took a break from blog reading.
Behind the scenes, my life feels like it is literally falling apart right now.. I have so much stress and anxiety that my heart seems to be continually beating so hard I can see it through my chest. My stomach is in a constant state of “clench”.
So many BIG things outside of our control are weighing on us and as much as I have faith in God, I am stuck in a place of worry, panic and tension that it is hard to function.
I am going to re-read this post a few times and take some advice. I don’t know if what I’m going through would classify as depression as much as it is full-on panic with a side of anxiety, but I think they have enough similarities that something may help.
So, thank you for sharing. I’m glad I was directed here.