1 00:00:02,720 --> 00:00:08,560 Speaker 1: Life Audio today, or we're tackling a topic that hits 2 00:00:08,800 --> 00:00:13,600 Speaker 1: many people hard each January Blue Monday. You may have 3 00:00:13,680 --> 00:00:16,920 Speaker 1: heard it called the most depressing day of the year, 4 00:00:17,280 --> 00:00:21,920 Speaker 1: a day when motivation runs low, bills come do, and 5 00:00:22,000 --> 00:00:26,800 Speaker 1: the sparkle of the holidays fades into the grayness of winter. 6 00:00:27,200 --> 00:00:30,880 Speaker 1: But is Blue Monday reel? Why do so many people 7 00:00:30,920 --> 00:00:34,040 Speaker 1: feel down this time of the year And what can 8 00:00:34,080 --> 00:00:39,199 Speaker 1: you do spiritually, emotionally and physically to climb out of 9 00:00:39,240 --> 00:00:43,120 Speaker 1: the slump and find renewed hope. Welcome back to your 10 00:00:43,200 --> 00:00:47,080 Speaker 1: Hope Build perspective, where it's always our goal to restore hope, 11 00:00:47,240 --> 00:00:51,480 Speaker 1: renew minds, and empower listeners to live in your God 12 00:00:51,560 --> 00:00:55,960 Speaker 1: given identity. I'm your host, doctor Michelle Bankson, a board 13 00:00:56,040 --> 00:01:01,320 Speaker 1: certified clinical neuropsychologist, author of several books, and your companion 14 00:01:01,600 --> 00:01:06,240 Speaker 1: in the journey towards emotional and spiritual wholeness. If you've 15 00:01:06,520 --> 00:01:10,200 Speaker 1: ever felt like the light of Christmas faded too fast, 16 00:01:10,840 --> 00:01:15,039 Speaker 1: or that you're struggling to find joy in January, this 17 00:01:15,319 --> 00:01:18,640 Speaker 1: is the episode for you. Today. We are going to 18 00:01:18,680 --> 00:01:22,319 Speaker 1: be talking about how to beat the blues finding hope. 19 00:01:22,520 --> 00:01:26,600 Speaker 1: When Blue Monday hits. We'll unpack where the idea of 20 00:01:26,720 --> 00:01:31,520 Speaker 1: blue Monday came from. What really contributes to winter sadness, 21 00:01:31,560 --> 00:01:35,320 Speaker 1: how to recognize when it's more than just a passing mood, 22 00:01:35,520 --> 00:01:38,920 Speaker 1: and how God invites us to nurture our mind and 23 00:01:39,000 --> 00:01:42,960 Speaker 1: soul even in the darkest season. We'll dive into that 24 00:01:43,280 --> 00:01:50,640 Speaker 1: right after this quick word from our sponsor. Welcome back 25 00:01:50,680 --> 00:01:54,000 Speaker 1: to your hope filled perspective. Friends. I hope that you 26 00:01:54,200 --> 00:01:59,880 Speaker 1: enjoyed the holidays, that there was peace present, there was joy, 27 00:02:00,280 --> 00:02:05,280 Speaker 1: there was love and laughter. But here we sit facing January. 28 00:02:05,600 --> 00:02:10,640 Speaker 1: Every January the search engines light up with people looking 29 00:02:10,680 --> 00:02:14,160 Speaker 1: for answers about Blue Monday. Some call it the most 30 00:02:14,160 --> 00:02:17,080 Speaker 1: depressing day of the year. But here's the truth. God 31 00:02:17,160 --> 00:02:21,200 Speaker 1: doesn't mark any day on his calendar. Is hopeless even 32 00:02:21,240 --> 00:02:25,320 Speaker 1: when we do. Even when science can't explain some of 33 00:02:25,320 --> 00:02:29,399 Speaker 1: the factors that make us feel low. Scripture reminds us 34 00:02:29,480 --> 00:02:33,480 Speaker 1: in John one point fifteen that the light shines in 35 00:02:33,560 --> 00:02:37,840 Speaker 1: the darkness, and the darkness has not overcome it. So 36 00:02:37,960 --> 00:02:43,080 Speaker 1: today let's uncover both the science and the Savior's invitation 37 00:02:43,320 --> 00:02:49,240 Speaker 1: to find peace, joy and renewed perspective. No matter what 38 00:02:49,320 --> 00:02:52,760 Speaker 1: your calendar says. I thought we would start off this 39 00:02:52,840 --> 00:02:57,160 Speaker 1: conversation talking about where blue Monday even came from. You 40 00:02:57,280 --> 00:03:00,880 Speaker 1: might be surprised to learn that the term blue Monday 41 00:03:01,400 --> 00:03:06,760 Speaker 1: actually originated not from a psychologist or a neuroscientist, but 42 00:03:06,800 --> 00:03:11,600 Speaker 1: from a marketing campaign in the early two thousands. True 43 00:03:11,840 --> 00:03:16,639 Speaker 1: a marketing campaign. A British travel company wanted to boost 44 00:03:16,880 --> 00:03:22,120 Speaker 1: winter vacation sales and partnered with a psychologist to create 45 00:03:22,160 --> 00:03:27,840 Speaker 1: a formula that supposedly calculated the most depressing day of 46 00:03:27,919 --> 00:03:30,320 Speaker 1: the year and put it out there for all of 47 00:03:30,400 --> 00:03:33,960 Speaker 1: us to hear and align our thinking with. They based 48 00:03:33,960 --> 00:03:39,560 Speaker 1: it on factors like weather, post holiday debt, level, time 49 00:03:39,720 --> 00:03:46,120 Speaker 1: since Christmas or Kwanza, failed New Year's resolutions, and low motivation. 50 00:03:46,600 --> 00:03:51,560 Speaker 1: That date usually lands on the third Monday every January. 51 00:03:51,920 --> 00:03:56,960 Speaker 1: But here's what's interesting. The science behind it was never validated. 52 00:03:57,200 --> 00:04:02,840 Speaker 1: It was largely pseudoscience, catchy idea meant to sell trips 53 00:04:03,040 --> 00:04:07,080 Speaker 1: to sunny places. Not that I really need a justification 54 00:04:07,200 --> 00:04:11,320 Speaker 1: to go someplace sunny, but that's what it was. Yet 55 00:04:11,640 --> 00:04:16,720 Speaker 1: it resonated with people because truthfully, many do feel a 56 00:04:16,839 --> 00:04:19,520 Speaker 1: dip in their mood this time of year. The question 57 00:04:19,640 --> 00:04:24,760 Speaker 1: is why there's a real physiological as well as psychological 58 00:04:24,880 --> 00:04:28,640 Speaker 1: basis for that. The first reason is because at least 59 00:04:28,920 --> 00:04:33,000 Speaker 1: in my hemisphere, they have shorter daylight hours, and those 60 00:04:33,040 --> 00:04:37,320 Speaker 1: shorter daylight hours have been shown to disrupt our circadian 61 00:04:37,400 --> 00:04:42,600 Speaker 1: rhythm and lower serotonin levels, which is our brain's natural 62 00:04:42,960 --> 00:04:48,080 Speaker 1: mood stabilizer. Another reason is the colder temperatures that means 63 00:04:48,480 --> 00:04:54,800 Speaker 1: less outdoor activity, less sunlight, and fewer endorphins. There's also 64 00:04:55,000 --> 00:05:01,200 Speaker 1: the holiday aftermath that leaves us financially stressed, emotionally fatigued, 65 00:05:01,520 --> 00:05:05,320 Speaker 1: and sometimes needing a bigger pant size. And then the 66 00:05:05,440 --> 00:05:13,120 Speaker 1: last significant contributor is unmet resolutions or expectations of ourselves 67 00:05:13,520 --> 00:05:18,039 Speaker 1: or others that can stir up shame or disappointment. So 68 00:05:18,120 --> 00:05:22,680 Speaker 1: while Blue Monday may not be an official scientific day, 69 00:05:23,080 --> 00:05:26,960 Speaker 1: it really does point to something many experience, what we 70 00:05:27,080 --> 00:05:31,240 Speaker 1: might otherwise call the post holiday blues or a seasonal 71 00:05:31,360 --> 00:05:34,040 Speaker 1: effective slump. So, now that you know where it came 72 00:05:34,120 --> 00:05:37,480 Speaker 1: from and really kind of what contributes to it, let's 73 00:05:37,480 --> 00:05:41,159 Speaker 1: turn our attention to how to identify it. Let's talk 74 00:05:41,160 --> 00:05:45,120 Speaker 1: about how you can tell if what you're feeling is 75 00:05:45,279 --> 00:05:48,880 Speaker 1: just a short term dip or something more concerning yours. 76 00:05:48,920 --> 00:05:52,560 Speaker 1: Where As a neuropsychologist. Let me lend just a little 77 00:05:52,560 --> 00:05:55,360 Speaker 1: bit of my thirty five years of expertise. Here are 78 00:05:55,400 --> 00:05:59,520 Speaker 1: some common symptoms of the not just the blue Monday 79 00:05:59,680 --> 00:06:04,359 Speaker 1: slump with post holiday blues or the seasonal effective blip. 80 00:06:04,800 --> 00:06:09,280 Speaker 1: The first one is low motivation or energy. Yeah, frequently 81 00:06:09,800 --> 00:06:15,039 Speaker 1: we extend so much energy extra energy during the holidays 82 00:06:15,279 --> 00:06:17,919 Speaker 1: and nothing else comes off our plate that when the 83 00:06:17,920 --> 00:06:21,760 Speaker 1: holidays are over, we can feel a depletion in both 84 00:06:21,760 --> 00:06:26,080 Speaker 1: our motivation or energy. That in and of itself is 85 00:06:26,120 --> 00:06:29,839 Speaker 1: not a reason tory that what you're experiencing is something 86 00:06:29,880 --> 00:06:32,640 Speaker 1: out of the ordinary. But there's other symptoms, and we're 87 00:06:32,720 --> 00:06:37,120 Speaker 1: really looking for a pattern or multiple symptoms for a 88 00:06:37,200 --> 00:06:42,680 Speaker 1: prolonged period of time. Another symptom is irritability or tearfulness. 89 00:06:42,880 --> 00:06:48,640 Speaker 1: If you find yourself being more irritable, more snappy, more emotional, 90 00:06:48,760 --> 00:06:54,440 Speaker 1: more easily hurt or agitated, or you find yourself crying 91 00:06:54,800 --> 00:06:59,520 Speaker 1: more than usual, it's an indicator that you need to 92 00:06:59,520 --> 00:07:02,320 Speaker 1: pay at time and kind of monitor for some of 93 00:07:02,360 --> 00:07:07,600 Speaker 1: these other signs and symptoms. We talked about having decreased 94 00:07:07,839 --> 00:07:11,520 Speaker 1: energy after the holidays because we often extend a lot 95 00:07:11,560 --> 00:07:14,640 Speaker 1: more energy during that time of year when nothing else 96 00:07:14,680 --> 00:07:19,560 Speaker 1: comes off our plate. But sometimes that also translates into 97 00:07:19,640 --> 00:07:25,440 Speaker 1: feeling irritable and agitated because well. Another sign or symptom 98 00:07:25,760 --> 00:07:30,240 Speaker 1: to consider is changes in sleep or appetite. You notice 99 00:07:30,280 --> 00:07:35,080 Speaker 1: yourself needing to sleep more, or for some reason you're 100 00:07:35,080 --> 00:07:38,640 Speaker 1: not sleeping as well and you're sleeping less, or conversely, 101 00:07:39,120 --> 00:07:42,720 Speaker 1: you notice changes in your appetite, either eating more than 102 00:07:42,800 --> 00:07:49,080 Speaker 1: usual or less than usual. It's something to consider, especially 103 00:07:49,280 --> 00:07:53,880 Speaker 1: because when we don't get enough sleep, that can add 104 00:07:54,240 --> 00:07:59,400 Speaker 1: to our already decreased energy or motivation or feelings of irritability. 105 00:08:00,320 --> 00:08:05,320 Speaker 1: Another sign or symptom is difficulty concentrating. Now that's not 106 00:08:05,400 --> 00:08:09,400 Speaker 1: too surprising because if you have decreased energy or motivation, 107 00:08:09,880 --> 00:08:13,320 Speaker 1: or if you're not consistent in your sleep patterns and 108 00:08:13,360 --> 00:08:17,640 Speaker 1: you find yourself not sleeping as well, that can contribute 109 00:08:18,000 --> 00:08:22,320 Speaker 1: to difficulty concentrating and paying attention. That in and of 110 00:08:22,360 --> 00:08:25,920 Speaker 1: itself is not necessarily something to be overly concerned about, 111 00:08:26,000 --> 00:08:29,280 Speaker 1: but again, we're looking for a pattern, and we're looking 112 00:08:29,360 --> 00:08:34,240 Speaker 1: for how often you're experiencing these over time. Another sign 113 00:08:34,280 --> 00:08:39,040 Speaker 1: or symptom is feeling disconnected or unproductive. And I'm sure 114 00:08:39,080 --> 00:08:42,240 Speaker 1: that in all these signs and symptoms you can see 115 00:08:42,360 --> 00:08:45,880 Speaker 1: how one might influence the other. But when you find 116 00:08:45,960 --> 00:08:50,280 Speaker 1: yourself feeling disconnected from the things you normally enjoy, or 117 00:08:50,320 --> 00:08:53,600 Speaker 1: from people that you would normally enjoy spending time with 118 00:08:53,800 --> 00:08:57,560 Speaker 1: where you're less productive, then what is typical for you? 119 00:08:58,200 --> 00:09:01,720 Speaker 1: It's just another data point to pay attention to. And 120 00:09:01,760 --> 00:09:06,480 Speaker 1: then another sign or symptom is hopeless thoughts, something along 121 00:09:06,600 --> 00:09:10,440 Speaker 1: the lines of what's the point or I don't know 122 00:09:10,480 --> 00:09:13,360 Speaker 1: if this is ever going to get any better. Feelings 123 00:09:13,400 --> 00:09:18,040 Speaker 1: and thoughts of hopelessness are definitely a sign or symptom 124 00:09:18,280 --> 00:09:21,800 Speaker 1: you want to pay attention to. If you've noticed these 125 00:09:21,840 --> 00:09:25,040 Speaker 1: signs are symptoms for a few days after the holidays, 126 00:09:25,240 --> 00:09:29,400 Speaker 1: you're not alone. Where I am recording today, it's colder 127 00:09:29,440 --> 00:09:33,319 Speaker 1: than usual, it's very gray, I haven't seen the sunlight. 128 00:09:33,520 --> 00:09:36,800 Speaker 1: My body's feeling the chill, and I'm feeling a bit tired. 129 00:09:37,080 --> 00:09:41,120 Speaker 1: But again, that's not terribly atypical. After the holidays, our 130 00:09:41,160 --> 00:09:46,320 Speaker 1: bodies and brains rabe rhythm and light, and winter in 131 00:09:46,360 --> 00:09:50,080 Speaker 1: the northern hemisphere often disrupts them both. I grew up 132 00:09:50,080 --> 00:09:55,840 Speaker 1: in Michigan, and I struggled with seasonal effective disorder a lot. 133 00:09:56,360 --> 00:09:59,440 Speaker 1: Michigan is beautiful if you've never been there. I think 134 00:09:59,440 --> 00:10:02,360 Speaker 1: it's one of the most beautiful states. But it's very 135 00:10:02,400 --> 00:10:05,120 Speaker 1: difficult for me to make it through the Michigan winter 136 00:10:05,280 --> 00:10:09,319 Speaker 1: because it's gray and cold, and I can't get outside 137 00:10:09,360 --> 00:10:12,960 Speaker 1: as easily to walk to get the sunlight, and that 138 00:10:13,120 --> 00:10:15,880 Speaker 1: affects my mood. So I love going back home to 139 00:10:16,000 --> 00:10:18,559 Speaker 1: visit in the spring, summer, or fall. But I think 140 00:10:18,600 --> 00:10:20,439 Speaker 1: the only time I've gone back to visit in the 141 00:10:20,480 --> 00:10:23,960 Speaker 1: winter was for a family funeral. But sometimes, friend, what 142 00:10:24,160 --> 00:10:29,640 Speaker 1: starts is a temporary funk can evolve into something more serious, 143 00:10:30,120 --> 00:10:35,000 Speaker 1: like seasonal effective disorder or major depressant. So how do 144 00:10:35,080 --> 00:10:37,480 Speaker 1: we know when to see help. We're going to dive 145 00:10:37,520 --> 00:10:40,960 Speaker 1: into that right after this brief word from our sponsor. 146 00:10:44,440 --> 00:10:48,360 Speaker 1: Welcome back. So today we are talking about beating the blues, 147 00:10:48,600 --> 00:10:52,760 Speaker 1: finding hope when that blue Monday sets in. We talked 148 00:10:52,760 --> 00:10:55,920 Speaker 1: about where did this concept of blue Monday come from? 149 00:10:56,120 --> 00:10:58,760 Speaker 1: And what are the signs or symptoms that can clue 150 00:10:58,840 --> 00:11:02,959 Speaker 1: us in that we're struggling. Now let's turn our attention 151 00:11:03,080 --> 00:11:06,640 Speaker 1: to how to know when to seek professional help. I've 152 00:11:06,640 --> 00:11:09,840 Speaker 1: got several suggestions. If you've got a pen and paper, 153 00:11:10,120 --> 00:11:12,920 Speaker 1: you might want to jop these down. I would encourage you, 154 00:11:13,120 --> 00:11:15,640 Speaker 1: as a mental health professional who's been in the field 155 00:11:15,679 --> 00:11:19,120 Speaker 1: for thirty five years, to seek professional help if your 156 00:11:19,200 --> 00:11:23,880 Speaker 1: sadness lasts more than two weeks, if you lose interest 157 00:11:24,360 --> 00:11:28,440 Speaker 1: in those things you usually enjoy, that light you up, 158 00:11:28,800 --> 00:11:32,480 Speaker 1: that grow your energy and motivation because you feed off 159 00:11:32,480 --> 00:11:36,320 Speaker 1: of them. I'd also consider seeking out professional help if 160 00:11:36,360 --> 00:11:40,280 Speaker 1: you notice that your sleep or appetite drastically change for 161 00:11:40,320 --> 00:11:45,679 Speaker 1: more than about a week. Furthermore, if you feel worthless, helpless, 162 00:11:45,880 --> 00:11:49,120 Speaker 1: or hopeless, you don't have to suffer a loane and 163 00:11:49,200 --> 00:11:53,320 Speaker 1: I would say please, please seek out professional help. You 164 00:11:53,440 --> 00:11:56,560 Speaker 1: don't have to walk this journey by yourself. Furthermore, if 165 00:11:56,600 --> 00:12:01,520 Speaker 1: you find yourself withdrawing from others, again, a way to 166 00:12:01,880 --> 00:12:04,679 Speaker 1: help learn how to cope with that is seeking out 167 00:12:04,760 --> 00:12:08,600 Speaker 1: professional help. True, sometimes we don't want to share what's 168 00:12:08,640 --> 00:12:11,120 Speaker 1: going on with those that are closest to us for 169 00:12:11,240 --> 00:12:14,240 Speaker 1: whatever reason. But if you find yourself withdrawing from those 170 00:12:14,280 --> 00:12:18,280 Speaker 1: that you normally enjoy spending time with, another factor to 171 00:12:18,400 --> 00:12:21,920 Speaker 1: consider in terms of seeking out professional help and lastly, 172 00:12:22,280 --> 00:12:28,800 Speaker 1: friend if you experience thoughts about death or about hurting 173 00:12:28,840 --> 00:12:36,439 Speaker 1: yourself or others, please please please consider seeking help, professional 174 00:12:36,520 --> 00:12:40,200 Speaker 1: help to walk with you, to give you some accountability, 175 00:12:40,400 --> 00:12:44,040 Speaker 1: and to help you know how to combat this. Those 176 00:12:44,160 --> 00:12:47,800 Speaker 1: are not signs of weakness. In fact, those signs and 177 00:12:47,920 --> 00:12:52,080 Speaker 1: symptoms are signals from your body and brain that you 178 00:12:52,200 --> 00:12:55,560 Speaker 1: need care and support. Friend, just as you would seek 179 00:12:55,600 --> 00:13:00,800 Speaker 1: medical help for persistent pain, heart disease, diabetes, or cancer, 180 00:13:01,200 --> 00:13:05,640 Speaker 1: it's wise to seek mental health help for persistent sadness 181 00:13:05,800 --> 00:13:10,360 Speaker 1: and mood changes. As a clinical neuropsychologist, I've seen firsthand 182 00:13:10,600 --> 00:13:15,840 Speaker 1: the depression and anxiety are treatable. There are excellent therapies, 183 00:13:16,080 --> 00:13:22,199 Speaker 1: medical interventions, and lifestyle approaches that absolutely can help. I'm 184 00:13:22,320 --> 00:13:26,240 Speaker 1: a testimony to that. If you have read my book 185 00:13:26,280 --> 00:13:30,839 Speaker 1: Hope Prevails, Insights from a doctor's personal journey through Depression, 186 00:13:31,160 --> 00:13:34,439 Speaker 1: I share about my own journey and what helped. If 187 00:13:34,440 --> 00:13:37,800 Speaker 1: you've not read it, but you find this episode resonating 188 00:13:37,840 --> 00:13:40,760 Speaker 1: with you, friend, please pick up a copy. It's available 189 00:13:40,800 --> 00:13:44,240 Speaker 1: wherever books are sold, and Amazon can probably deliver it 190 00:13:44,280 --> 00:13:46,880 Speaker 1: to you within a couple of days. I was very 191 00:13:47,000 --> 00:13:50,600 Speaker 1: vulnerable and transparent. I didn't want to be the poster 192 00:13:50,760 --> 00:13:54,000 Speaker 1: child for someone struggling with depression, but once I learned 193 00:13:54,040 --> 00:13:57,240 Speaker 1: how to manage it. I wanted to share that hope 194 00:13:57,360 --> 00:14:01,240 Speaker 1: with my readers. I wanted to make those insights available 195 00:14:01,360 --> 00:14:04,400 Speaker 1: to those who couldn't come into my private practice for help. 196 00:14:04,480 --> 00:14:07,640 Speaker 1: So consider picking up a copy of Hope Prevails. But friend, 197 00:14:07,920 --> 00:14:12,720 Speaker 1: getting help requires the first step, which is reaching out. 198 00:14:13,200 --> 00:14:16,480 Speaker 1: And as a believer in Christ Jesus, I want you 199 00:14:16,520 --> 00:14:20,480 Speaker 1: to know this, Needing help does not make you a 200 00:14:20,520 --> 00:14:24,480 Speaker 1: failure of faith. Hear that again, Needing help does not 201 00:14:24,800 --> 00:14:29,120 Speaker 1: make you a failure of faith. God often works through 202 00:14:29,240 --> 00:14:33,240 Speaker 1: professionals to bring healing. He created our minds and our 203 00:14:33,320 --> 00:14:38,160 Speaker 1: bodies with complexity, and He delights when we care for 204 00:14:38,240 --> 00:14:44,280 Speaker 1: them wisely. For example, remember Elijah in One Kings nineteen. 205 00:14:44,680 --> 00:14:48,840 Speaker 1: He was exhausted, afraid and said, it is enough, now, 206 00:14:49,000 --> 00:14:54,480 Speaker 1: Lord take my life. He admitted to God how he 207 00:14:54,640 --> 00:14:57,960 Speaker 1: was feeling and what he was thinking, and God did 208 00:14:58,360 --> 00:15:03,240 Speaker 1: not rebuke him. God had compassion on him. God fed him, 209 00:15:03,560 --> 00:15:07,400 Speaker 1: let him rest, and then gently spoke truth to him. 210 00:15:07,720 --> 00:15:12,479 Speaker 1: That is a model of divine compassion toward our emotional distress. 211 00:15:12,880 --> 00:15:16,800 Speaker 1: Your heavenly Father loves you and wants to see you 212 00:15:17,200 --> 00:15:21,360 Speaker 1: get help. Part of getting through this, getting to the 213 00:15:21,400 --> 00:15:25,080 Speaker 1: other side, is learning how to take care of yourself. 214 00:15:25,440 --> 00:15:30,240 Speaker 1: These are things that you can do in conjunction with therapy, 215 00:15:30,600 --> 00:15:34,520 Speaker 1: alongside therapy, but especially they're things that you can do 216 00:15:34,960 --> 00:15:37,920 Speaker 1: on your own. They're things that I do, and when 217 00:15:37,920 --> 00:15:39,720 Speaker 1: I don't do them, I have to kind of check 218 00:15:39,800 --> 00:15:42,760 Speaker 1: back in with myself what has changed that might be 219 00:15:42,880 --> 00:15:45,760 Speaker 1: contributing to how I'm feeling. So, if you are feeling 220 00:15:45,800 --> 00:15:50,680 Speaker 1: those blue Monday blues or a longer winter sadness, or 221 00:15:50,720 --> 00:15:55,600 Speaker 1: even seasonal effective disorder or major depression, here is some practical, 222 00:15:55,920 --> 00:16:00,520 Speaker 1: biblically grounded ways to cure for your mind, body, spirit. 223 00:16:00,880 --> 00:16:05,840 Speaker 1: The first is get more light exposure to sunlight, or 224 00:16:06,080 --> 00:16:08,400 Speaker 1: if you live in a climate like I mentioned I 225 00:16:08,400 --> 00:16:11,720 Speaker 1: grew up in Michigan, if you live someplace where the 226 00:16:11,840 --> 00:16:14,640 Speaker 1: sunlight is much less easy to come by in the 227 00:16:14,640 --> 00:16:18,960 Speaker 1: winter months, get a light therapy box. Either way, it 228 00:16:19,120 --> 00:16:25,200 Speaker 1: helps boost serotonin and regulate your circadium rhythm. Ideally, you 229 00:16:25,240 --> 00:16:28,240 Speaker 1: want to get sunlight early in the day or use 230 00:16:28,240 --> 00:16:31,560 Speaker 1: your light therapy box early in the day, like first 231 00:16:31,560 --> 00:16:34,920 Speaker 1: thing in the morning and maybe right after lunch, but 232 00:16:35,120 --> 00:16:37,760 Speaker 1: later in the day. I want you to avoid those 233 00:16:37,760 --> 00:16:41,920 Speaker 1: two things because I'll actually interfere with your brain's melatonin 234 00:16:42,000 --> 00:16:45,840 Speaker 1: production that can make sleep more difficult. In Genesis one, 235 00:16:46,200 --> 00:16:50,200 Speaker 1: verse three, we read and God said, let there be light, 236 00:16:50,720 --> 00:16:54,240 Speaker 1: and there was light, and I read that. I'm reminded 237 00:16:54,280 --> 00:16:58,080 Speaker 1: that light was God's first gift to creation and it 238 00:16:58,200 --> 00:17:01,440 Speaker 1: still brings life today. So the first get more light. 239 00:17:01,600 --> 00:17:07,520 Speaker 1: My second suggestion is move your body. Exercise increases in 240 00:17:07,760 --> 00:17:13,840 Speaker 1: doorphins and dopamine, which helps improve both energy and outlook. 241 00:17:14,119 --> 00:17:16,760 Speaker 1: You don't need to run a marathon. Start with a 242 00:17:16,880 --> 00:17:19,679 Speaker 1: short walk or a stretch, or if you're finding it 243 00:17:19,720 --> 00:17:25,040 Speaker 1: difficult to walk outside, consider a treadmill, a rebounding machine, 244 00:17:25,480 --> 00:17:31,439 Speaker 1: a vibration plate, something to move your body. First. Corinthians six, 245 00:17:31,600 --> 00:17:36,040 Speaker 1: verses nineteen through twenty reminds us our bodies are temples 246 00:17:36,040 --> 00:17:39,439 Speaker 1: of the Holy Spirit, so caring for them consider it 247 00:17:39,600 --> 00:17:42,480 Speaker 1: an act of worship. So again the first tip, get 248 00:17:42,520 --> 00:17:47,399 Speaker 1: more light. Second tip, move your body. Third tip, nurture connection. 249 00:17:47,960 --> 00:17:54,159 Speaker 1: When we isolate, sadness grows louder and we are more 250 00:17:54,320 --> 00:17:59,000 Speaker 1: susceptible to believing the lives of the enemy, and he 251 00:17:59,160 --> 00:18:03,359 Speaker 1: can get really loud. And when we're not around those 252 00:18:03,440 --> 00:18:08,000 Speaker 1: that we trust, there's trusted family or friends, church community, 253 00:18:08,400 --> 00:18:10,840 Speaker 1: it can be really hard to fight back against the 254 00:18:10,960 --> 00:18:14,639 Speaker 1: enemy's lines. So consider reaching out to a friend in 255 00:18:14,680 --> 00:18:17,440 Speaker 1: a text or a phone call, or meeting for coffee, 256 00:18:17,480 --> 00:18:23,320 Speaker 1: perhaps attending a Bible study, or consider volunteering. Volunteering has 257 00:18:23,320 --> 00:18:27,919 Speaker 1: the added benefit that when we go beyond ourselves to 258 00:18:28,119 --> 00:18:32,000 Speaker 1: do something for someone else, it boosts our own moove. 259 00:18:32,200 --> 00:18:35,200 Speaker 1: It can remind us that other people are struggling too, 260 00:18:35,440 --> 00:18:39,280 Speaker 1: and many times worse off than we are. Ecclesiastes four 261 00:18:39,880 --> 00:18:43,560 Speaker 1: versus nine through ten says two are better than one. 262 00:18:43,920 --> 00:18:46,919 Speaker 1: If one of them falls down, one can help the 263 00:18:47,080 --> 00:18:49,560 Speaker 1: other up, and that goes both ways. So when you 264 00:18:49,600 --> 00:18:52,040 Speaker 1: reach out to a friend, they can help lift you 265 00:18:52,160 --> 00:18:55,840 Speaker 1: up and you can encourage them. Tip number four is 266 00:18:56,080 --> 00:19:00,760 Speaker 1: adjust your expectations after the holidays. Oh friend, it is 267 00:19:00,880 --> 00:19:06,360 Speaker 1: so easy to compare today's ordinary moments to the excitement 268 00:19:06,600 --> 00:19:11,800 Speaker 1: that was December. Give yourself permission to slow down, to reset. 269 00:19:12,359 --> 00:19:17,080 Speaker 1: The Bible gives us multiple examples of Jesus, the Son 270 00:19:17,160 --> 00:19:22,560 Speaker 1: of God, taking time to rest. If Jesus needed rest, 271 00:19:22,960 --> 00:19:27,640 Speaker 1: why would we expect anything different of ourselves. Matthew eleven 272 00:19:27,720 --> 00:19:30,840 Speaker 1: twenty eight reminds us, come to me, all you who 273 00:19:30,920 --> 00:19:35,000 Speaker 1: are weary and burdened, and I will give you rest. 274 00:19:35,400 --> 00:19:38,480 Speaker 1: The fifth tip is to feed your spirit, immerse yourself 275 00:19:38,480 --> 00:19:44,160 Speaker 1: in scripture, prayer, and worship music. Depression dims our perspective, 276 00:19:44,480 --> 00:19:48,600 Speaker 1: but God's word renews it some forty two. Verse eleven 277 00:19:48,720 --> 00:19:53,640 Speaker 1: reminds us, why my soul, are you downcast? Put your 278 00:19:53,880 --> 00:19:57,520 Speaker 1: hope in God, for I will yet praise Him to 279 00:19:57,640 --> 00:20:01,880 Speaker 1: see even when we feel down, even when we feel sad, 280 00:20:01,960 --> 00:20:05,360 Speaker 1: when we feel a lack of energy, we can still 281 00:20:05,600 --> 00:20:08,960 Speaker 1: choose to put our hope in God, to trust him 282 00:20:09,119 --> 00:20:12,800 Speaker 1: and to praise him. Number six. This might seem simplistic, 283 00:20:12,960 --> 00:20:15,320 Speaker 1: but when we're feeling down, it can be difficult, and 284 00:20:15,320 --> 00:20:21,040 Speaker 1: that is practice gratitude. Gratitude actually activates the brain regions 285 00:20:21,200 --> 00:20:27,000 Speaker 1: associated with joy and resilience. Even small blessings count blessings 286 00:20:27,080 --> 00:20:31,119 Speaker 1: like warm coffee, our friend's text, a sunset, even something 287 00:20:31,160 --> 00:20:33,879 Speaker 1: as simple as a short line at the grocery store. 288 00:20:34,359 --> 00:20:39,040 Speaker 1: Let's activate those brain regions associated with joy to help 289 00:20:39,160 --> 00:20:43,680 Speaker 1: counter the blues. In January one, Thessalonians five eighteen says 290 00:20:43,960 --> 00:20:48,640 Speaker 1: give thanks in all circumstances, for this is God's will 291 00:20:48,680 --> 00:20:51,400 Speaker 1: for you in Christ, Jesus friend. It doesn't say give 292 00:20:51,480 --> 00:20:57,159 Speaker 1: thanks for all circumstances, but in all circumstances. So when 293 00:20:57,200 --> 00:21:01,040 Speaker 1: our circumstances are difficult, we can still get thanks that 294 00:21:01,119 --> 00:21:04,480 Speaker 1: God is faithful. God is good that he never leaves 295 00:21:04,560 --> 00:21:09,080 Speaker 1: us alone, he never forsakes us. There's still a lot 296 00:21:09,119 --> 00:21:13,360 Speaker 1: to be grateful for. My seventh tip is to set 297 00:21:13,640 --> 00:21:18,560 Speaker 1: rhythms of rest. Winter is nature's reminder to rest. When 298 00:21:18,560 --> 00:21:22,919 Speaker 1: I look outside, the trees are bare, the leaves have fallen, 299 00:21:23,200 --> 00:21:27,480 Speaker 1: and there's not much observable growth going on. But this 300 00:21:27,560 --> 00:21:33,119 Speaker 1: season allows turnover in ourselves and in the earth ready 301 00:21:33,320 --> 00:21:37,560 Speaker 1: for wind spring comes. God himself reminded us, not just 302 00:21:37,640 --> 00:21:42,280 Speaker 1: reminded us, but model rest on the seventh day, not 303 00:21:42,480 --> 00:21:47,960 Speaker 1: from exhaustion, but completion. Rest fuels your mind and aligns 304 00:21:48,040 --> 00:21:51,800 Speaker 1: your soul with His peace. Friends, right after this brief 305 00:21:51,800 --> 00:21:53,680 Speaker 1: word from our sponsor, I want to share a few 306 00:21:53,720 --> 00:22:01,320 Speaker 1: thoughts about reframing this season. We'll be right back. Friends. 307 00:22:01,320 --> 00:22:05,040 Speaker 1: We've talked about where blue Monday came from. We've talked 308 00:22:05,040 --> 00:22:08,120 Speaker 1: about how do I identify it. We've talked about how 309 00:22:08,160 --> 00:22:11,520 Speaker 1: to know when to seek professional help, as well as 310 00:22:11,760 --> 00:22:15,280 Speaker 1: things that we can do on our own or in 311 00:22:15,400 --> 00:22:19,840 Speaker 1: conjunction with seeking professional help that will help Maybe this 312 00:22:20,080 --> 00:22:25,000 Speaker 1: January feels especially heavy for you. Maybe you're tired of 313 00:22:25,119 --> 00:22:30,119 Speaker 1: gray skies or unmet resolutions. But let's reframe it. What 314 00:22:30,280 --> 00:22:35,280 Speaker 1: if winter isn't a punishment but an invitation, an invitation 315 00:22:35,880 --> 00:22:41,719 Speaker 1: to slow down, to nurture your inner life, to rediscover hope, 316 00:22:41,920 --> 00:22:46,520 Speaker 1: not in circumstances, but in Christ himself. Remember, no day 317 00:22:46,760 --> 00:22:51,000 Speaker 1: is truly blue when it's covered in God's grace. God 318 00:22:51,119 --> 00:22:55,959 Speaker 1: specializes in turning mourning into dancing, ashes into beauty, and 319 00:22:56,080 --> 00:23:01,080 Speaker 1: despair into praise. As Isaiah reminds Us and Isaiah sixty one, 320 00:23:01,160 --> 00:23:04,800 Speaker 1: verse three, the same God who paints the sunrise after 321 00:23:04,840 --> 00:23:09,240 Speaker 1: the darkest night will bring light to your soul again. Friend, 322 00:23:09,280 --> 00:23:12,119 Speaker 1: if you are listening today and feeling the weight of winter, 323 00:23:12,760 --> 00:23:16,520 Speaker 1: know this, You're not alone. I've been there, I understand. 324 00:23:16,840 --> 00:23:21,240 Speaker 1: I have great compassion for you. But more importantly, God 325 00:23:21,280 --> 00:23:24,960 Speaker 1: sees you. He is not disappointed by your sadness. In fact, 326 00:23:25,040 --> 00:23:28,960 Speaker 1: Psalm thirty four eighteen reminds Us he is near to 327 00:23:29,040 --> 00:23:32,800 Speaker 1: the broken hearted. So please don't walk away during this 328 00:23:32,960 --> 00:23:37,280 Speaker 1: season from God, but lean into him, ask him to 329 00:23:37,280 --> 00:23:41,000 Speaker 1: be able to feel his nearness, and remember there is 330 00:23:41,080 --> 00:23:44,720 Speaker 1: no shame in reaching out for help from God, from 331 00:23:44,880 --> 00:23:50,240 Speaker 1: loved ones, or from professionals. Healing doesn't mean pretending everything 332 00:23:50,320 --> 00:23:53,960 Speaker 1: is fine and back. Far from it. Healing means letting 333 00:23:54,000 --> 00:23:57,359 Speaker 1: God meet you in the reality of your pain. Loved 334 00:23:57,400 --> 00:24:00,280 Speaker 1: to pray for you. Heavenly Father, thank you that no 335 00:24:00,480 --> 00:24:04,480 Speaker 1: season last forever. Thank you that your mercies are new 336 00:24:04,800 --> 00:24:08,800 Speaker 1: every morning. For the one listening today who feels discouraged, 337 00:24:08,920 --> 00:24:12,360 Speaker 1: would you bring light to their darkness? Would you renew 338 00:24:12,600 --> 00:24:16,640 Speaker 1: their strength, lift their spirits, and remind them that their 339 00:24:16,880 --> 00:24:22,679 Speaker 1: hope is secure in you and you alone in Jesus name. Amen. Friends, 340 00:24:22,720 --> 00:24:26,080 Speaker 1: I hope that there was something in today's episode that 341 00:24:26,160 --> 00:24:29,600 Speaker 1: has encouraged your heart, that has helped you to hold 342 00:24:29,640 --> 00:24:32,520 Speaker 1: on to hope. I want you to always remember there's 343 00:24:32,720 --> 00:24:37,080 Speaker 1: always hope because this world would never offer what only 344 00:24:37,119 --> 00:24:40,359 Speaker 1: God can provide, and He promises to be with you 345 00:24:40,520 --> 00:24:45,160 Speaker 1: through every season. So many people struggle with the blues 346 00:24:45,280 --> 00:24:50,360 Speaker 1: during the winter months. It's not an uncommon phenomenon. If 347 00:24:50,400 --> 00:24:53,639 Speaker 1: you have a friend who you know struggles, would you 348 00:24:53,720 --> 00:24:58,159 Speaker 1: consider sharing this episode with them to give them a 349 00:24:58,160 --> 00:25:01,320 Speaker 1: biblically based hope, build for s respective and a jolt 350 00:25:01,359 --> 00:25:04,760 Speaker 1: of encouragement. I'd so appreciate it, and I know they 351 00:25:04,760 --> 00:25:07,680 Speaker 1: would too, And it's been a delight to be with 352 00:25:07,760 --> 00:25:10,120 Speaker 1: you to share my thoughts and insights as a mental 353 00:25:10,160 --> 00:25:14,040 Speaker 1: health professional. It's my prayer that you're able to take 354 00:25:14,200 --> 00:25:16,879 Speaker 1: what we talked about today, put it into practice, and 355 00:25:16,920 --> 00:25:20,439 Speaker 1: see the blue skies return. Until we're together again, my friend, 356 00:25:20,720 --> 00:25:23,080 Speaker 1: it is my prayer for you that you have a 357 00:25:23,119 --> 00:25:23,960 Speaker 1: hope filled week. 358 00:25:25,520 --> 00:25:31,320 Speaker 2: Depression is now our greatest epidemic worldwide, greater than heart disease, cancer, 359 00:25:31,600 --> 00:25:35,040 Speaker 2: and aids all put together. If you have looked for 360 00:25:35,119 --> 00:25:38,720 Speaker 2: help with depression, you have found that there's a scarcity 361 00:25:38,840 --> 00:25:43,480 Speaker 2: of biblically based resources that identifies the spiritual component that 362 00:25:43,520 --> 00:25:46,640 Speaker 2: will actually help with the depression and also will help 363 00:25:46,680 --> 00:25:48,960 Speaker 2: the loved ones who are trying to support the ones 364 00:25:49,040 --> 00:25:53,080 Speaker 2: who are depressed. Over her thirty year career, doctor Benson 365 00:25:53,160 --> 00:25:56,400 Speaker 2: has treated thousands of individuals with depression and has even 366 00:25:56,440 --> 00:26:00,200 Speaker 2: suffered from it herself. Because of her suffering, she understands 367 00:26:00,200 --> 00:26:03,119 Speaker 2: the need to address the spiritual dimension of depression along 368 00:26:03,119 --> 00:26:07,520 Speaker 2: with the physiological and emotional components. Doctor Benkson has written 369 00:26:07,760 --> 00:26:11,960 Speaker 2: an award winning book, Hope Prevails, Insights from a doctor's 370 00:26:12,000 --> 00:26:15,160 Speaker 2: personal journey through depression, for she shares with us her 371 00:26:15,200 --> 00:26:19,119 Speaker 2: own experiences, and she combines decades of professional expertise in 372 00:26:19,200 --> 00:26:22,440 Speaker 2: mental health with her personal insights so she can help 373 00:26:22,560 --> 00:26:27,719 Speaker 2: us overcome depression. Script Jennifer Strickland, author of Beautiful Lies, 374 00:26:28,119 --> 00:26:31,280 Speaker 2: had this to say about Hope Prevails. Hope Prevails as 375 00:26:31,320 --> 00:26:35,000 Speaker 2: a treasure trove of scripture, music, and medicine for the soul. 376 00:26:35,280 --> 00:26:39,560 Speaker 2: This book shares truth upon truth for anyone encountering the 377 00:26:39,920 --> 00:26:43,760 Speaker 2: obscurity of depression. Is a very important work that should 378 00:26:43,800 --> 00:26:46,879 Speaker 2: be held in the highest regard in any family library. 379 00:26:47,320 --> 00:26:51,520 Speaker 2: Most of all is honest. Michelle genuinely opens up a 380 00:26:51,560 --> 00:26:55,720 Speaker 2: window of her heart, shamelessly revealing her own darkest hours 381 00:26:55,760 --> 00:26:58,159 Speaker 2: in order to shine a light of hope for you 382 00:26:58,280 --> 00:27:01,760 Speaker 2: and me. If you were anyone you love touch even 383 00:27:01,800 --> 00:27:05,199 Speaker 2: the fringe of depression, I highly recommend this work as 384 00:27:05,280 --> 00:27:09,119 Speaker 2: a key doorway to your journey towards joy, peace in 385 00:27:09,200 --> 00:27:12,720 Speaker 2: the full life we can have in Christ. Hope Prevails 386 00:27:12,840 --> 00:27:17,240 Speaker 2: is available from Amazon dot com and other fine online retailers, 387 00:27:17,760 --> 00:27:21,720 Speaker 2: or you your website at doctor Michelbe dot com. You 388 00:27:21,760 --> 00:27:25,120 Speaker 2: can obtain your copy today and begin your healing journey 389 00:27:25,240 --> 00:27:33,280 Speaker 2: from depression. Thank you for joining doctor Bankson to your 390 00:27:33,320 --> 00:27:38,840 Speaker 2: hope build perspective. We hope you are encouraged by her authenticity, vulnerability, 391 00:27:39,119 --> 00:27:42,879 Speaker 2: and biblical truths. If you enjoy today's conversation, when you 392 00:27:42,960 --> 00:27:46,320 Speaker 2: take a moment right now, open up your podcast app 393 00:27:46,400 --> 00:27:48,760 Speaker 2: and look for the subscribe button right next to our 394 00:27:48,800 --> 00:27:52,479 Speaker 2: podcast profile image. We think this podcast is best enjoyed 395 00:27:52,480 --> 00:27:54,960 Speaker 2: with friends, so tell a friend and click share and 396 00:27:55,000 --> 00:27:57,720 Speaker 2: in your podcast app and send a friend our link 397 00:27:57,840 --> 00:28:01,040 Speaker 2: to share Hope with them. If you have a comment, question, 398 00:28:01,400 --> 00:28:04,000 Speaker 2: or suggest a topic for a future show, reach out 399 00:28:04,040 --> 00:28:07,400 Speaker 2: to our staff at info at Hope Prevails dot org. 400 00:28:07,600 --> 00:28:12,240 Speaker 2: For additional resources. Information about doctor Bankson's books where free downloads, 401 00:28:12,520 --> 00:28:15,520 Speaker 2: or to contact her to speak at your next event, 402 00:28:15,800 --> 00:28:20,360 Speaker 2: please visit doctor Mishelbe dot com. Until next time, may 403 00:28:20,400 --> 00:28:22,320 Speaker 2: you have a hope filledweek. 404 00:28:25,320 --> 00:28:27,760 Speaker 1: I'd like to take just a second to thank the 405 00:28:27,800 --> 00:28:30,719 Speaker 1: team at Life Audio for their partnership with us on 406 00:28:30,760 --> 00:28:33,720 Speaker 1: this podcast. If you go to lifeaudio dot com, you'll 407 00:28:33,760 --> 00:28:37,440 Speaker 1: find dozens of other faith centered podcasts in their network. 408 00:28:37,560 --> 00:28:41,320 Speaker 1: They've got shows about prayer, Bible study, parenting, and more.