Stress and Depression Management

1.0 Defining Stress

Stress is a human physical and mental reaction to changes, events and situations. Different people react differently to stress depending on how they perceive and respond to a situation.

Stress can be understood as either distress or eustress. Eustress is sometimes described as “good stress” because it can provide challenge, energy and focus. However, when stress becomes unmanageable or feels out of control, it can become distress.

Situations such as public speaking or travelling by airplane may produce stress responses depending on how an individual perceives the situation.

1.1 Causes of Stress

Stress may result from unsettling changes, outside forces that challenge or threaten an individual, or a perceived loss of personal control.

Common life events associated with stress can include marriage, changing jobs, divorce and bereavement. Life-threatening events may produce particularly strong physiological and psychological responses.

1.2 Symptoms of Stress

Stress can produce physical, mental, emotional and behavioural symptoms.

• Headaches and fatigue
• Gastrointestinal problems
• Hypertension and palpitations
• Poor concentration
• Sleep disturbance
• Sweating and shaking
• Anxiety
• Sexual problems
• Irritability
• Changes in eating habits
• Harsh or unusual treatment of others
• Increased smoking or alcohol use

Stress can affect metabolism, immune responses, heart rate, respiration, blood pressure and other internal processes.

1.3 Managing Stress

Managing stress begins with understanding yourself, your reactions, your triggers and your behavioural patterns.

• Set priorities.
• Practice facing stressful moments.
• Examine unrealistic expectations and perfectionism.
• Maintain a healthy lifestyle.
• Exercise regularly.
• Eat healthy food.
• Get adequate rest and relaxation.
• Pray, meditate and read.
• Use healthy humour and positive support systems.
• Accept that change is part of life.
• Believe in your ability to respond constructively.

Avoid using alcohol, smoking, narcotics or overeating as ways of coping with stress.

2.0 What Is Depression?

Difficulty dealing with prolonged stress can contribute to depression. Depression can involve persistent low mood, reduced enjoyment and difficulty imagining a positive future.

Depression can affect eating, relationships, work, study, thinking and emotions. It can affect people from different backgrounds and stages of life.

2.1 Depression and Mental Health

Depression is a mental-health condition. Mental-health conditions can affect mood, thinking and behaviour and can interfere with everyday functioning.

The Christian perspective in this module also discusses spiritual dimensions of suffering, gratitude, isolation, hope and relationship with God. These spiritual reflections are presented as part of the ministry’s Christian coaching framework.

2.2 Symptoms of Depression

• Persistent sadness or feeling down
• Confusion or difficulty concentrating
• Excessive fears, worries or guilt
• Significant mood changes
• Withdrawal from others
• Tiredness, low energy or sleep problems
• Difficulty coping
• Problems relating to others
• Changes in appetite
• Changes in sex drive
• Anger or hostility
• Alcohol or drug problems
• Physical complaints such as headaches or unexplained aches
• Thoughts of suicide or self-harm

2.3 Factors Associated With Depression and Mental Illness

• Inherited traits and genetics
• Prenatal environmental exposures
• Brain chemistry and neurotransmitters
• Alcohol or recreational drug use
• Childhood abuse or neglect
• Limited healthy relationships
• Previous mental-health difficulties

2.4 How to Come Out of Depression

The module presents the following Christian principles as part of a journey toward hope, purpose and healthier living.

The module encourages readers to develop an awareness of God through Scripture, reflection and Christian faith.

Romans, Psalms, Ephesians, Philippians, John and 1 Peter are referenced in discussing awareness of God, spiritual identity, faith and relationship with Christ.

Scripture passages including Genesis 1:1, Romans 1:20, Acts 14:17 and Psalm 19:1-2 are used to encourage reflection on creation, nature and the Christian understanding of God.

The module uses 2 Corinthians 4:4, 1 Corinthians 1:21 and 1 Corinthians 2:5 to discuss spiritual blindness, faith and the Christian understanding of salvation through Christ.

The module encourages open discussion, support and helping a loved one find a qualified mental-health professional, counsellor or life coach. It also encourages accompanying the person to an appointment where appropriate.

• Feelings are not always reality; seek truth, hope and support.
• Emotions should not be the sole basis for important decisions.
• Distinguish between wants and genuine needs.
• Avoid entitlement and cultivate healthy character.
• Suicidal thoughts should be taken seriously and require urgent support.
• Healthy food, exercise, avoiding harmful substances and healthy routines can support wellbeing.
• The module uses the acronym B.I.B.L.E. — “Best Instruction Book for Living Everyday.”

The module introduces ten action steps but provides seven detailed steps in the supplied material. The seven detailed steps are presented below.