Archive for the ‘Depression’ Category

Overcoming: Unforgiveness

Wednesday, January 18th, 2012

The number one thing I see people bring into the new year year  – and it’s usually not on any resolution list – is the whole thing of unforgiveness, of others or maybe even of yourself.

One in four adults are diagnosed with depression and anxiety. And I think we’re onto something when we see people come in and they’re depressed and they’re anxious and don’t know the real source of it. It’s buried in their history, and the roots of bitterness have taken a strong hold. And they don’t realize it’s this area of unforgiveness that needs attention. Well, its time to talk about setting yourself free.

There are three things that can destroy us: 1) anger and hurt (untreated), 2) pride – and pride takes many different forms, 3) and unforgivness. That’s coming from me, a counselor who has been working with people for 27 years.

Through forgiveness, I’ve seen lives change and people have been set free.

I think of a gal who, for 40 years, suffered with an eating disorder. She was in and out of treatment facilities, struggling with anorexia one month, bulimia the next. And after four decades of living this way it was at The Center where she had a revelation.

She said her father told her, since she was a little girl, that she was never going to amount to much. That she was a chubby little baby and would always live that way. She identified that root, that seed, that poison in her life, and by understanding that root – and coming from a place of forgiveness of a father who is long deceased – she was able to let that go.

Are you struggling with forgiveness, of yourself or others? If so, please share your story and/or question in the comments section of this post.

The above is an edited transcript of Dr. Gregory Jantz’s podcast on Unforgiveness (1-13-12), as heard on his Monday radio show, Overcoming. It airs every Monday at 1pm (PT) on www.kcisradio.com. Click here to subscribe.

Just a String of Bad Days or Depression?

Saturday, January 7th, 2012

How do you know when you’re depressed? How do you know if what you’re feeling is the normal consequence of your current circumstances in life? How do you know if it’s more than just having a string of lousy days?

Depression isn’t like a sprained ankle. With a sprained ankle, you are very much aware the moment it happens. People see you limping and ask you what’s wrong, and you think, “Isn’t it obvious? I sprained my ankle.”

It would be nice if depression were like a sprained ankle. Fixing a sprained ankle is pretty straightforward – bind it up to support it, and stay off it until it heals. But what do you do with depression when it’s hard for you to pinpoint where it really hurts and your life isn’t really something you can “stay off” of until you feel better.

Most people who experience symptoms of depression but keep powering on anyway get used to the feeling of walking around with the weight of the world on their shoulders. I means, it’s not the end of the world. The sun still comes up every morning, and so do they, in a manner of speaking. They’re still walking around, functioning at some level, even though walking feels like its through really thick sand that clings to their feet and makes each step an effort. They get used to thinking “This is just the way life is.” They stopped looking for happiness a long time ago. They’re just trying to make it through the detour of depression, who cares about the destination?

Here are the signs and symptoms of depression as outlined by the National Institutes of Mental Health:

- persistent sad, anxious, or “empty” mood
- feelings of hopelessness, pessimism
- feelings of guilt, worthlessness, helplessness
- loss of interest or pleasure in hobbies and activities
- decreased energy, fatigue, being “slowed down”
- difficulty concentrating, remembering, making decisions
- appetite and/or weight changes
- thoughts of death or suicide; suicide attempts
- restlessness, irritability
- persistent physical symptoms

If you believe you are suffering from depression, take our depression survey, and know there is hope. I know because I’ve been through the valley myself.

This might be the greatest challenge of your life, but it is one that will renew your strength so that you will be able to “soar on wings like eagles…run and not grow weary…walk and not be faint” (Isaiah 40:31).

The above is a compilation of excerpts from Dr. Gregory Jantz’s Moving Beyond Depression: A Whole-Person Approach, Happy for the Rest of Your Life, and Overcoming Anxiety, Worry and Fear: Practical Ways to Find Peace.

This is Your Body on Adolescence

Friday, November 25th, 2011

Over twenty years ago, there was an amazingly effective public service announcement by a group called Partnership for a Drug-Free America. It was effective – not so much because it caused a dramatic decrease in the use of drugs, but because this one short ad seared itself into the collective cultural consciousness. I remember the ad vividly. There was a man in a kitchen. He held up an egg and said, “This is your brain.” He picked up a pan and said, “This is drugs,” and put the pan on the stove. Cracking open the egg, he dropped it in the pan while saying, “This is your brain on drugs,” as the egg fried and bubbled. He looked at the camera and said, “Any questions?” Fade to black.

It was a graphic representation of a complex and difficult reality – the effect of drug use on the health of your brain. Up to that point, I’m not sure people had given much thought, as a whole, to what drugs actually did to a person’s brain. Sure, they could see the physical effects on a person’s body, on their demeanor and behavior, but the brain was sort of a mysterious, shrouded object that most people didn’t truly understand unless they were in a medical or research profession. That ad brought into focus drugs and what their use was doing to the brains of thousands of people. And the message was simple – drugs fry your brain. Easy to grasp. Easy to remember.

Fast-forward to today. You, as a parent, can see the physical effects of adolescence on your teen. You observe their demeanor and behaviors; you remember your own. But puberty and adolescence have been sort of mysterious, shrouded by a process you don’t really understand unless you’re in a medical or research profession. Frankly, it’s a process many of us tried very hard to just survive as teens and then to hunker down and survive when it’s our kid’s turn.

But reverting to this hunker-down-and-just-survive-it mode for adolescence is a cheat. Surviving isn’t really experiencing life to the fullest, and there are parts of this time of life you’ll want to fully experience. Remember – the slimy pupa morphs into a beautiful butterfly in time. You wouldn’t want to be hunkered down so much you miss it.

Do you remember the discussion in chapter 3 about the research breakthroughs regarding imaging of the brain? And about how different adolescent brains are from even young adult brains? There is so much going on in the body of your teen directly connected to that brain. While you may become focused on the physical changes you can see and experience every day, don’t forget there’s a lot going on “upstairs” as well.

The above is excerpted from Chapter 5 of my new book, The Stranger in Your House. I’ll be posting more excerpts from it here in the weeks to come, but you can receive a FREE copy of the book itself between now and December 15, 2011. To participate in this book giveaway, simply share some of your own thoughts or experiences about raising teenagers – in the comments section of this or future blog posts, or on the Facebook or Twitter pages linked to below.

Understanding the Link Between Anxiety and Depression

Wednesday, July 13th, 2011

I have seen firsthand the link between anxiety and depression. The possibility for the chronically anxious person to become depressed is real, and the reasons can be compelling.

The anxious state is like living on red alert. The mind and the body are in a heightened condition all the time. However, unlike the temporary thrill of a roller coaster, this ride never ends. Any relatively stable stretch only provides time to ramp up for the next neck-bending climb and heart-pounding fall. The cycle keeps repeating itself over and over.

For some people, there comes a point when it all becomes too much; they just want to shut down. But if you can’t get off and the ride never ends, the only alternative is to stop reacting to the ride. Unfortunately, the ride is their life. By checking out of the anxiety, they are checking out of life. Depression becomes a way to numb themselves, to check out, to experience relief from the chaos.

How Anxiety Leads to Depression

When the body and the mind are overstressed and taxed to the maximum by circumstances, such as ongoing anxiety, depression is a very real possibility. This is not a conditional crisis brought on by a single event or situation but a chronic crisis state brought on by the ongoing demands of anxiety.

In some people, when their coping and caring mechanisms are depleted, they shut down into depression. Depression begins as a coping mechanism for anxiety but becomes intertwined with and strengthened by the anxiety. Both are fueled by feelings of helplessness to overcome and hopelessness of things ever getting better.

One woman I worked with put it this way:

“When I first started feeling depressed, frankly, I was relieved. I just reached a point where, if all I could feel was panic, I would rather not feel anything at all.”

At first, she welcomed the shroud of depression as an acceptable antidote to the hyperstate of her panic. The weight of her depression, however, was not enough to tamp down her feelings of panic and anxiety indefinitely. Those stabs of sheer terror and worry began to find cracks in her numbed facade, only now she felt less able to handle them, struggling as she was with her depression as well.

Even in the panic, she’d been able to experience brief moments of enjoyment and pleasure. With the depression, those were gone. It didn’t take long for the anxiety and panic attacks to become even more pronounced, as her resiliency faded with the depression. Despair was now a constant companion, compounded by the failure of various medications.

“If my family hadn’t intervened and demanded I get help, I could have so easily decided to end things altogether.”

How Depression Leads to Anxiety

I have also seen the reverse, where depression occurs first, followed by anxiety in the form of panic attacks.

It’s as if depression has leached out all hope, joy, and optimism from a person’s life. Denuded of these life-affirming characteristics, the person becomes vulnerable to an anxiety attack. When the assault takes place, the person has no emotional stability to assist in placing the experience in proper perspective.

A single, transitory fear, worry, or concern blossoms into a full-blown panic attack. Once that possibility, that potential, is activated, a new paradigm is created. Panic-once means panic-possible, forever. This kind of helpless feeling is in perfect harmony with the bleak outlook of depression.

Whether anxiety or depression occurs first, when combined, both will tell you things can never get any better, that you are helpless to effect positive change. They can appear like twin juggernauts, barreling down and flattening your life and your ability to experience relief. When these two are joined together, they create an even higher threshold for recovery.

Are you living with depression fueled by anxiety, or vice-versa? Share some of your thoughts and/or experience and receive a FREE copy of my new book, Overcoming Anxiety, Worry and Fear: Practical Ways to Find Peace (from which the information above is excerpted). Comment here, or via the Twitter and Facebook pages linked to below.

Will You Take the Road Less Traveled By?

Thursday, January 13th, 2011

In this world of difficulty and doubt, of struggles and hardships, of compromises and second choices, of injustice and affliction, each person comes to a crossroads in life. There are two roads with signposts on each that say, “Way to Happiness.” On the one hand is the road championed by the world, which promises much and delivers little. This road is taken by a vast array of people who are tricked into believing the billboards along the way. Those inducements, even your own internal dialogue, for taking this road can be compelling because of all their glitzy promises. Instead of happiness, though, this road can lead to depression, anxiety, and addiction.

There is another choice, another road. However, this road can appear less attractive when compared with the first. Because of this, it is a road less traveled. This is the road of faith, which uses a cross for a talisman. It does not say, “Take this road to avoid your pain.” It says, “Take this road because you must give it up. The one appears all about pleasure. The other appears all about sacrifice. In the heat of the moment, it can be hard to make the right choice.

American poet Robert Frost, in one of his most popular works, “The Road Not Taken,” illustrates the importance of the choices made in life in the last stanza of the poem:

I shall be telling this with a sigh

Somewhere ages and ages hences:

Two roads diverged in a wood, and I –

I took the one less traveled by,

And that has made all the difference.

In other words, you’ve come to a fork in the road — two paths promising to lead you to your desired destination. However, the one you choose may not be the most popular, but it may lead you to true happiness.

I guess what I want to leave you with is an exhortation to take the road less traveled because it will make all the difference. The world’s road eventually leads to a literal dead end. God’s road leads to eternity. Because it can be so difficult to choose the road less traveled, here are just a few things to remember as you stand at the crossroads each day:

  • Happiness is a response to life that comes from the inside of a person, not from outside circumstances.
  • Happiness is a gift from God, based upon His goodness and mercy apart from circumstances.
  • Depression isn’t something you live with; it’s something you get help for.
  • Worry and anxiety are a learned response to life that can be acknowledged, understood, and overcome.
  • Addictions both mask and amplify pain; they never heal it.
  • What you tell yourself becomes who you are, so be careful what you say.
  • Relationships are meant to support you, not drag you down.
  • Taking care of your body helps you take care of your heart, soul, and mind — all are used to love God.
  • Stop trying to control your own life, and start trusting God to get you where you need to go.

As you embrace this new way of thinking, living, and responding, may you, in the words of Paul, come “to grasp how wide and long and high and deep is the love of Christ, and to know this love that surpasses knowledge — that you may be filled to the measure of all the fullness of God” (Ephesians 3:18-19). May this overpower the strongholds of depression, anxiety, and addictions in your life. May this be a fountain of unending happiness, the reason for your optimism, the source of your hope, and the reservoir of your joy.

Father, there is nothing that You cannot do. I ask You to transform and renew each person who reads this, through the power of Your Spirit. Give each one strength to persevere and courage to continue each day. Help each one to grow and mature in their trust in You. Reveal in each life, in a unique and personal way, the happiness that is the desire of their hearts. Fill them up to the brim with this happiness, and allow them to overflow in joy to those around them. May each become a source of happiness and blessing in this world until He comes.

SOURCE: Afterword, “The Role of Joy in Being Happy,” in Happy for the Rest of Your Life by Dr. Gregory Jantz, founder of The Center for Counseling and Health Resources, Inc.

Following Your Faith on the Road Less Traveled

Tuesday, November 23rd, 2010

In this world of difficulty and doubt, of struggles and hardships, of compromises and second choices, of injustice and affliction, each person comes to a crossroads in life.

There are two roads with signposts on each that say, “Way to Happiness.”

On the one hand is the road championed by the world, which promises much and delivers little. This road is taken by a vast array of people who are tricked into believing the billboards along the way. Those inducements, even your own internal dialogue, for taking this road can be compelling because of all of their glitzy promises. Instead of happiness, though, this road can lead to depression, anxiety and addiction.

There is another choice, another road. However, this road can appear less attractive when compared with the first. Because of this, it is a road less traveled. This is the road of faith, which uses a cross for a talisman. It does not say, “Take this road to avoid your pain.” The one road promises you’ll be in control. The other says you must give it up. The one appears all about pleasure. The other appears all about sacrifice. In the heat of the moment, it can be hard to make the right choice.

American poet Robert Frost, in one of his most popular works, “The Road Not Taken,” illustrates the importance of the choices made in life in the last stanza of the poem:

“I shall be telling this with a sigh

Somewhere ages and ages hence:

Two roads diverged in a wood, and I –

I took the one less traveled by,

And that has made all the difference.”

In other words, you’ve come to a fork in the road — two paths promising to lead you to your desired destination. However, the one you choose may not be the most popular, but it may lead you to true happiness.

I guess what I want to leave you with is an exhortation to take the road less traveled because it will make all the difference. The world’s road eventually leads to a literal dead end. God’s road leads to eternity. Because it can be so difficult to choose the road less traveled, here are just a few things to remember as you stand at the crossroads each day:

- Happiness is a response to life that comes from the inside of a person, not from outside circumstances.

-Happines is a gift from God, based upon His goodness and mercy apart from circumstances.

- Depression isn’t something you live with; it’s something you get help for.

- Worry and anxiety are a learned response to life that can be acknowledged, understood, and overcome.

- Addictions both mask and amplify pain; they never heal it.

- What you tell yourself becomes who you are, so be careful what you say.

- Relationships are meant to support you, not drag you down.

- Taking care of your body helps you take care of your heart, soul, and mind — all are used to love God.

- Stop trying to control your own life, and start trusting in God to get you where you need to go.

- An attitude of optimism is a choice.

- Hope is a response based on an expected future, not a reaction to an experienced present.

- Joy is the spark that uses the tinder of optimism to ignite the fuel of hope.

- Even if happiness isn’t a path you’ve taken before or it seems artificial or unamiliar, go down the path anyway, taking baby steps.

- Each day presents you with a new opportunity to be happy.

- Each failure today points the way to success tomorrow.

- Sometimes the clearest lesson you receive today is confirmation of where you don’t want to go tomorrow.

- Don’t let anything get in the way of getting the help you need. Ask…expect…act.

- Don’t wait on others to hand you happiness; take hold of it yourself.

As you embrace this new way of thinking, living, and responding, may you, in the words of Paul, come “to grasp how wide and long and high and deep is the love of Christ, and to know this love that surpasses knowledge — that you may be filled to the measure of all the fullness of God” (Ephesians 3:18-19). May this overpower the strongholds of depression, anxiety, and addictions in your life. May this be a fountain of unending happiness. the reason for your optimism, the source of your hope, and the reservoir of your joy.

SOURCE: Afterword, “The Road Less Traveled,” in Happy for the Rest of Your Life by Dr. Gregory Jantz, founder of The Center for Counseling and Health Resources, Inc.

I Only Have Eyes for You: Love as the Road to Happiness

Tuesday, October 19th, 2010

This is one of the media’s favorite paths to happiness. If you can only find love, true love, you’ll find happiness. Of course, the media is also filled with the abject misery that falling in love can bring, as represented in big-screen films, newspaper stories, reality shows, magazine articles, and weekly sitcoms.

Love and its promises are a huge media business.

Media promises love conquers all and then makes sure you are aware of love’s colossal failures. Sensitive to your confusion and natural apprehension, the media then produces reams of information on how to love, how to be in love, how to maintain love, how to avoid the wrong kinds of love, how to get over broken love, and how to find love again.

Relationships and the love they bring are a source of great happiness. I can say this wholeheartedly as a husband and father. The false promise, however, comes when just being in love or just being in a relationship is sold as the road to happiness. The unspoken threat is that you cannot be happy unless you are in love and in a relationship. The pressure, then, to get on with it, to fall in love and be in a relationship, is huge.

The pressure, of course, is also right alongside the pressure and promise of happiness in education and career. So, according to the media, in order to hedge your happiness bets, you should be simultaneously pursuing education, career, and relationship.

 I”m not sure about the happiness part, but this looks like a recipe for stress! (I speak from personal experience, having simultaneously gotten married, started The Center, and pursued my doctorage all within 2 years. I have a vague recollection of thoe 24 months, but you’d have to ask my wife, LaFon, if you want to know any specifics!)

Relationships, just taken on their own, are often stressful enough. When you add the unspoken expectation that this person, this relationship, is supposed to make you truly happy, it’s an invitation for failure and disappointment.

If you thought your career was a “what-have-you-done-for-me-lately” proposition, it’s nothing compared to being in a relationship where your partner looks to you to bring him or her happiness all the time. I don’t know of anyone who can pull off that kind of miracle.

SOURCE: Chapter 1, “Detours On the Road to Happiness,” in Happy for the Rest of Your Life by Dr. Gregory Jantz, founder of The Center for Counseling and Health Resources, Inc.

The Difference Between Control and Self-Control

Saturday, September 11th, 2010

 THE POWER OF YES

Strangely, the way we often choose to demonstrate our sense of control is by our ability to say yes to something. We think that because we choose to engage in the activity, we show control over that activity. This often happens at the time children turn into teenagers and young adults. They think their “adulthood” is manifest in how many places and ways they get to say yes to things parents and other authority figures previously told them to say no to.

Growing up, Denise was constantly told no. No, she couldn’t have that toy. No, she couldn’t have that candy. No, she couldn’t have that dress. Her family wasn’t poor; her father just ruled the family like that was the case.

As far as Denise could tell, he didn’t keep the money to pay for personal extravagences. He was as austere with his own life as he demanded of everyone else. It wasn’t that he wanted more for himself, Denise came to believe, but that he didn’t want it for anyone. When she realized that’s the way he was, Denise began to take it personally. She decided the issue wasn’t really about the money — it was about control.

Her father controlled money as a way to control her and the rest of the family. Over time, her resentment grew.

Fortunately, Denise was able to get a scholarship to help with tuition in college, along with student loans, because her father woud never have paid for any of it. But she was smart and landed a good job after college. Having paychecks with her name on them made Denise feel liberated. This was her money; she earned it. Nobody else had a right to tell her what to do with it.

She reveled in the ability to hand her credit card over. It was her way of saying yes, and it felt marvelous.

Marvelous, that is, until Denise began to have difficulty  even meeting the minimum monthly payments on her collection of credit cards. A friend at work casually asked if she’d ever considered putting together a budget. Even the word sounded distasteful. That’s all Denise remembered growing up: how all of them were supposed to be living within “the budget.” Every end of the month, as she sweated and worried about being able to pay her bills, Denise promised that the very next month she’d start saying no to things and get her spending under control. That’s all she needed to do, just get her spending under control.

Of course, to get her spending under control she’d have to get herself under control.

THE POWER OF NO

So many people hit their young-adult years believing control is all about saying yes to those things they were previously denied. I think it takes us a bit longer to figure out that often the best way to exhibit our control is by choosing to say no to those same things. I guess you could call this the difference between control and self-control.

So often we think control is about finally making sure we get what we want. Self-control, however, is more about making sure we get what we need.

Self-control is not easy to come by, requiring the long view over instant gratification and initially appearing harsh, unpleasant, and virtually impossible to employ. It requires practice, patience, and perseverance. Self-control presupposes an intimate knowledge of self, knowing what is and is not good and appropriate for you.

It’s that person at the buffet who is able to cheerfully say, “No, thank you,” to that big piece of chocolate layer cake (when you’ve gone back for seconds). It’s the oddity of someone who is able to say no to 30 more minutes of sleep in order to get up to jog in the rain and the cold (when it’s all you can do to crawl out of bed 30 minutes late). It’s the anomaly of the person who is able to put down work and go home at the end of the day, saying no to the urge to stay another hour (when you consistently find yourself — once again — being the last one in the office to lock up). Self-control is that and so much more.

THE OTHER IN SELF-CONTROL

It is obvious that self-control is a virtue and a value. It can also, sadly, be in very short supply in life.

You know it is good. You want to be able to exercise control over self. None of us want to admit we aren’t able to control ourselves. So how do you develop a better grasp of saying no? The answer, of course, lies within each person — and outside of each person.

In the paradoxical way of Scripture, one way to control self lies completely outside of self. The work certainly is within you, but your help and your hope to gain and mature in this self-control, thankfully, are not totally up to you.

Titus 2:11-13 says:

“For the grace of God that brings salvation has appeared to all men. It teaches us to say ‘No’ to ungodliness and worldly passions, and to live self-controlled, upright and godly lives in this present age, while we wait for the blessed hope — the glorious appearing of our great God and Savior, Jesus Christ.”

Self-control, then, is a gift of God — not some divine zap but rather a process taught by God. Self-control is your control over self, but it’s a joint effort between you and God.

We, frankly, need help in this department. The Bible says:

“I obviously need help! I realize that I don’t have what it takes. I can will it, but I can’t do it. I decide to do good, but I don’t really do it; I decide not to do bad, but then I do it anyway…. Something has gone wrong deep within me and gets the better of me every time” (Rom. 7:17-20)

Taken individually, many of the Gotta Have It! behaviors we’ve talked about aren’t bad or wrong. Our excessities go wrong when they get the better of us every time, when they are in control, not us. The only way to get back control is to develop and strengthen our self-control.

When dealing with our excessities, we need to ask, “Who’s in charge?”

Source: Chapter 7, “Our Need for Control” in Gotta Have It! by Dr. Gregory Jantz, founder of The Center for Counseling and Health Resources, Inc

 

Moving Beyond Depression [BOOK EXCERPTS]

Monday, May 24th, 2010

“What is wrong with me? Beth wondered. The worry, never far from the surface of her thoughts, intruded again. But still, Beth had no answer. She felt run down, listles, and unable to generate energy or enthusiasm about anything. She made sure her kids were taken care of and pantomimed her way through a declining number of social functions, but she couldn’t remember the last time she could honestly say she felt good….”

So begins my book, Moving Beyond Depression: A Whole-Personal Approach to Healing. And based on statistics from the World Health Organization that show an alarming rise in depression, the importance of sharing an effective treatment that has proven success is critical. In fact, by 2020 it is projected that, second only to heart disease, depression will be the leading cause of debilitating illness.

If you suspect that you are depressed, take this depression survey. Though no replacement for a formal diagnosis, it can help you recognize the signs so you can reach out for the help you need. Beyond that I do recommend my book, excerpts of which I have linked to for you below.

14 Book Excerpts from Moving Beyond Depression

Moving Beyond Depression: A Whole-Person Approach

Drowning in Anger, Fear and Guilt: Beth’s Journey Through Depression

Coming Out of the Darkness: Treating Depression — Body, Mind and Spirit

Positive Self-Talk: An Exercise in Emotional Health

Are Everyday Activities Filling or Draining You? A Journaling Activity

Are You Doing Too Much, Or Too Little? How Activity Level Causes Depression

Learned Invisibility: Are You In Hiding?

How to Identify Family Patterns of Emotional Abuse

Rebuilding Relationships: Boundaries

Antidepressants to the Rescue? Angela’s Story

Depression: What Your Body Can Tell You

Replenishing the Body: Rachel’s Story

Renewing Your Spiritual Connections

Why Nobody Wins the Blame Game

The Center for Counseling and Health Resources is a treatment center that follows a model of whole-person care, addressing the physical, psychological, emotional, nutritional, fitness and spiritual aspects of each person seeking help through one of our treatment programs, including treatment for depression.

If you would like more information about our depression treatment program, please request a free consultation today.

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Why Nobody Wins the Blame Game

Monday, May 17th, 2010

Blame stops growth and traps you from going further.

Blame doesn’t want to move forward; it wants to dwell on the anger and pain.

You may blame yourself for decisions and actions you’ve made that contributed to a state of depression. You may be so hard on yourself for past mistakes that your depression sometimes feels like relief, you are finally getting what you deserve. Self-blame produces guilt and shame, and these may seem like fair compensation for what you’ve done wrong in your life.

You may blame others for the way their decisions or actions have hurt you and contributed to your depression. You may blame others for simply not doing enough to help you or for being too wrapped up in their own problems to know you were hurting. Circumstances, instead of people, can also be a focus of your blame. You feel the odds are against you or the breaks don’t fall your way:

“The cards are stacked against you,” or “Life just isn’t on your side.”

These are all rationales used to blame impersonal situations for personal problems.

It can appear that forgiving people who have hurt you leaves you open to more pain. Forgiving is an action of control. By forgiving that person, you acknowledge their hurtful action and put them on notice that you are now in control of the relationship. With that control, it is up to you to decide the parameters you feel safe operating within. You can forgive that person of something in the past without granting them permission to hurt you in the future.

Forgiving others has another helpful benefit — as you learn to forigve others, it becomes easier to forgive yourself. But how do you know if you’ve actually achieved forgiveness? You can think you have forgiven someone, only to realize you still feel the pain of their offense when you are with them. You haven’t enjoyed the freedom of true forgivness if the anger, hurt, and resentment are still there.

Seek to accomplish the following five goals as you work toward forgiveness:

1) I will not get even or do harm.

2) I have personal peace.

3) I will not engage in self-destructive behaviors because of this person or event.

4) I am able to put what has happened to me into the context of my present life.

5) I am able to accept myself and others.

On the road to recovery, blame is a dead end masquerading as a short-cut. Forgiveness, on the other hand, can appear to be a much longer, more difficult road to take. Forgiveness feels like a loss of personal control. But when you blame another person, or circumstances, you turn power over to that person or circumstance. Forgiveness returns power to you, because it puts you in charge. Forgiveness allows you to respond and not merely react.

Blame is reactive, but forgiveness is responsive.

SOURCE: Chapter 9, “Renewing Your Spiritual Connections,” in Moving Beyond Depression by Gregory L. Jantz, PhD., founder of The Center for Counseling and Health Resources Inc.

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