Certain symptoms include changes in appetite or sleep, feeling tired or having decreased energy, having trouble concentrating or making decisions, or thoughts of suicide or death.

My Personal Experiences with Seasonal Depression

I’ve also been feeling the effects of seasonal depression lately, especially in feeling lethargic for most of the day, experiencing significant changes in my sleeping routine, and feeling the weight of grief as I reflect on experiencing another holiday season without my grandfather. 

Even in learning how to manage seasonal depression, I’ve found that there are spiritual practices that can help with finding hope in challenging times. Whenever I feel overwhelmed by symptoms of depression, I read the book of Psalms in the Bible.  The book of Psalms is an Old Testament book and the first book in the third section of the Tanakh. The psalms are heartfelt prayers to God by various psalmists, including King David. The structure of the psalms highlights the importance of cognitive reframing,  a tool that is used in cognitive behavioral therapy, and it involves identifying and changing how you view situations, events, and events. 

Through David’s vulnerability with God in the psalms, cognitive reframing is happening during the prayer. David started in a distressed state and ended with more confidence, knowing that God is with him in those challenging times. There are five specific Psalms that highlight the character of God during grief and the hope that can help us to persevere in our trials due to our connection to God. 

We can share our grief with God (Psalm 42) 

Psalm 42 shows us that we can share our grief with God. King David explored this notion of being vulnerable with God about our grievances when he writes, 

“ As the deer pants for the streams of water, so my soul pants for you, my God. My soul thirsts for God, for the living God. Where can I go and meet with God? My tears have been my food day and night, while people say to me all day long, Where is your God?  

Why, my soul, are you downcast? Why are you so disturbed within me? Put your hope in God, for I will yet praise Him, my Savior and my God.” – Psalm 42:1-3, 5 ESV

These verses show that David longed to seek God in the midst of his trials and that he knew that God would be there to hear his cries for help. These verses also show that David was not afraid to share his emotions with God. As he stated in the third verse, “ My tears have been my food day and night, while people say to me all day long, where is your God?” This level of emotional vulnerability is how David was able to access the throne room of God in order to gain comfort. By the end of the psalm,  David realizes that even in his lowest moments of grief that God is his Savior and that He gives him the hope that he needs to keep moving forward. 

God is our Comforter (Psalm 31)

Psalm 31 exemplifies God’s character during grief. This psalm shows that God is our Comforter and that He is willing to help us in our time of need. David also highlights this when he writes, 

“ In you, Lord, I have taken refuge. Let me never be put to shame. Deliver me in your righteousness. Turn your ear to me. Come quickly to my rescue. Be my rock of refuge, a strong fortress to save me. Since you are my rock and my fortress, for the sake of your name, lead me and guide me. I will be glad and rejoice in your love, for you saw my affliction, and you knew the anguish of my soul.” – Psalm 31:1-3,7 ESV 

These verses show that God is a comforter who knows about our afflictions and is  a shield for those who are brokenhearted. God not only knows our challenges, but He sees our anguish, and He is there to guide us through processing our distressing emotions. Psalm 31 shows that  even when it seems like He’s distant, even when it seems like we can’t hear His voice, God is there in the midst of our pain and suffering.

God is compassionate during our grief (Psalm 27) 

Psalm 27 highlights God’s compassion towards us during times of grief. God’s compassionate nature is exemplified through the following verses, 

“ The Lord is my light and my salvation. Whom shall I fear? The Lord is the stronghold of my life. Of whom shall I be afraid? When the wicked advance against me to devour me, It is my enemies and my foes who will stumble and fall.

Though an army besiege me, my heart will not fear. Though war break out around me, Even then, I will be confident. Hear my voice when I call, Lord. Be merciful to me and answer me. My heart says of you, Seek his face. Your face, Lord, I will seek. Do not hide your face from me.” – Psalm 27:1-3, 7 ESV

This psalm highlights the fact that God  expresses compassion for those who are broken hearted.  Sometimes when we go through strenuous situations, it could be hard to even fathom that we could go to God about these situations. Even in David’s moments of doubt and anguish, he still recognized that he could turn to God because God would be compassionate towards him. The very end of the psalm says that David is confident that he will see the goodness of the Lord in the land of the living, and all that he needed to do was wait on the Lord. 

These three psalms not only helped David reframe his view of God, they also helped me to  recontextualize my view of how God shows up for me in my moments of grief. The psalms not only helped me to  understand what it means to be comforted by God, but they also helped me to realize that even in my doubts, anger, or grief, God was there to give me strength during those challenging moments. 

 Reading the Psalms gives me a new level of hope because not only do I know that I can bring my grievances to God, it also shows that God is with me every step of the way. The psalms also show that God is my comforter, my keeper, He’s compassionate, and that He protects my heart during these trying times.

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Reducing Mental Health Stigma

It’s interesting to note that “over 50% of individuals will experience a mental health disorder in their lifetime, making such conditions more common and relatable than previously realized,” yet mental health stigma remains pervasive. 

Think about it: if we saw someone with a broken leg, we wouldn’t hesitate to ask: “what happened to that person?” but when someone mentions that they’re struggling with severe depression, we ask: “What’s wrong with that person?” 

Demonizing mental health conditions perpetuates the stigma surrounding them. In order to provide support to those who are struggling to manage mental illness, we should practice three fundamental steps in breaking the mental health stigma.

1. Create More Safe Spaces to Speak About Mental Health 

Dealing with a mental health condition can be isolating, so it is important that there are safe spaces for additional support. My support system helped me process my diagnosis and gave me the encouragement that I needed to effectively manage my condition. We can create these safe spaces by eliminating shame and loving one another. Being vulnerable with one another about our experiences helps to provide validation and hope for dark times. 

As James 5:16 NIV states, “Therefore confess your sins to each other and pray for each other so that you may be healed. The prayer of a righteous person is powerful and effective.” This shows that having a safe space that fosters vulnerability and connection can help to remove the harmful mental health stigma associated with mental disorders.

In fact, according to psychologist Rebecca Leon, “For many people, feeling like they are part of a community can be a powerful source of emotional support and validation. Safe spaces allow individuals to connect with others who share similar experiences and who understand the unique challenges they may be facing.”

2. Intentionally Do More Research About Mental Health Conditions 

After I was released from the hospital, I had no idea what I needed to do in order to manage my bipolar diagnosis. Thankfully, my mother did the research and bought some books (one of them being “Take Charge of Bipolar Disorder by Julie A. Fast) that provided the context and tips for learning how to manage my bipolar disorder. 

Before making assumptions about what might be wrong with someone, try to research the effects of mental health conditions on a person’s life. Doing research can have a significant impact on breaking the stigma and supporting others who might be struggling to manage their mental health. In fact, “by educating ourselves, we can become better allies to those around us who may be experiencing mental health challenges.” We can provide support, empathy, and access to a network of information if we learn how to prioritize mental health education. 

There are various helpful resources for mental health education including the National Alliance of Mental Illness, Psychology Today, and Black Mental Health Alliance to name a few. These resources not only provide education. They also create connections to different treatment plans and mental health professionals. Sharing these resources can help to connect those in need to proper mental health treatment programs. You can find even more resources on our Mental Health Resources page.

3. Start Humanizing Those Who Struggle with Mental Health Conditions

It took me a while to get comfortable with sharing my experiences with bipolar disorder. I was prepared to be scrutinized and ostracized by those close to me and society as a whole. After sharing my manic episode with my inner circle, I was met with compassion and understanding. These reactions helped me to feel more confident in sharing my journey with others. 

People with mental health conditions are often judged because of the preconceived notion that they have a character flaw due to their illness. It’s unfortunate that “one in five adults in the U.S.—around 47.6 million people—experience mental illness. Less than half seek treatment.” This shows that while mental health awareness is growing, there is still stigmatization in workplaces, churches, schools, and many more areas in the public sector. 

In sharing my story, I learned that my diagnosis does not define my character or what I can accomplish in life. Showing empathy and encouraging those who are managing mental disorders can help to increase support and motivate those individuals to seek the treatment that they need. 

By creating more safe spaces, prioritizing research about psychological disorders, and empathizing with those who struggle with managing mental health disorders, we are able to shift the conversation from “What’s wrong with you?” to “What happened to you?” As Ephesians 4:32 NIV states, “Be kind and compassionate to one another, forgiving each other, just as in Christ God forgave you.” Breaking the stigma starts with showing compassion to those who are struggling with mental health.

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Mental Health in the Black Community

We need to address mental health in the Black community, especially in the Church. It’s disheartening to know that “only one in three Black Americans who need mental health care receives it. In addition, Black people with mental illnesses, particularly bipolar disorders, schizophrenia, and other psychoses, are more likely to be incarcerated than members of any other racial/ethnic group with similar conditions.” This shows that there is heavy stigmatization concerning mental health in the Black community. While church can be a viable option, there are certain stigmas that are also pervasive in those spaces.

Dear God

Prayer for Unity

Lord, I pray that we come together as a community and reignite faith in the mental health sphere. I pray that we don’t have to hide behind the mask of being “strong” or fear being labeled as “angry” or “aggressive” when we try to express the deep-rooted anguish that comes from the unrelenting racial tension in America. 

Prayer for Your Guidance

Lord, I pray that we embrace who you created us to be and walk in the abundant life that Jesus died to give us. Jesus, I admire your heart for justice. When you saw that something was wrong, you spoke up about it. You turned over tables, cursed Pharisees, and silenced false accusers. Jesus, you fought for the disadvantaged groups. You spent time with people who were deemed “worthless” by an oppressive regime. Let us follow your example. Help us to see that true justice comes when we uplift one another rather than placing judgment on those who are struggling. 

Prayer for Your Understanding

Lord, I pray that you help us to see that “The Lord is near to the brokenhearted and saves the crushed in spirit” (Psalm 34:18). Help us to realize that talking about our struggles with mental health is not weakness but that vulnerability is our greatest strength. Lord, help us to understand that you care about our hearts more than our accolades. Gaining justice at the expense of internal freedom is not justice at all. 

Thank You, Lord

Jesus, I thank you for allowing me to recognize that there are no racial barriers in your love for us (Romans 8:38-39). I thank you that I can cry out about the need for healing in the Black community and have the assurance that you’re listening. Please forgive us for believing that managing mental health made us weak and “crazy.” Forgive us for being quick to judge others when they share their experiences with managing a mental illness or dismissing those experiences with spiritual euphemisms. 

We need to restore unity in the Black community in order to create safe spaces for processing mental health. We need to encourage one another to seek help from mental health professionals when we need additional support. Instead of vilifying our people who struggle with mental health conditions, we need to come alongside them and intercede for them in prayer. We need to normalize compassion rather than division. We need to encourage empathy rather than pressuring each other to be strong all the time. Help us to seek your face, Lord so that we can start to heal together. 

In Jesus’ Name, I Pray, Amen.

Let us know below: What prayers has the Lord laid on your heart?

The post A Prayer for the Black Community appeared first on CMHI.

Two years ago, my mental health changed drastically, and my mental health journey began. On January 4th, 2021, I had a severe manic episode, which led to my hospitalization. I was frantic, speaking rapidly, and I felt rejuvenated even after getting two hours of sleep per night. While I felt invincible, my family knew that something was wrong. 

After being released from the hospital, I got diagnosed with Bipolar 1 Disorder and had to face a new reality. I needed to familiarize myself with a new level of functionality. To say that it was difficult to receive that diagnosis would be the understatement of the year. 

Learning how to maintain my faith in God and embrace my culture while I manage bipolar disorder seemed daunting at first. But over time, I learned four valuable lessons that helped me appreciate my healing and mental health journey even more. 

#1: It’s important to build my hope on a strong foundation

As a woman of faith, I learned that my hope is stronger when I place it in God’s hands. 

During difficult times, I also found it helpful to reflect on what God brought me through. These moments of reflection highlight the power of God and His providence in my life. Jeremiah 29:11 (ESV) is a perfect reminder of this. It states, “For I know the plans I have for you, declares the Lord, plans for welfare and not for evil, to give you a future and a hope.” This verse carried me through moments of despair because I believed in God’s plan for me. Despite the diagnosis, I believed that God was working everything out for my good. 

In my experience, faith can play an essential role in mental health because it establishes the perfect foundation for hope. 

Hebrews 11:1 (ESV) says, “Now faith is the assurance of things hoped for, the conviction of things not seen.” This shows that faith is the source of hope and that hope goes beyond what we can see. Having a bipolar diagnosis made me realize that I can’t go through this healing journey on my own. Even in the darkest moments where I doubt that I can make it, my faith in God shows me that I can trust in God’s plan for my life.  

Stigma in the Black community

Having faith increases hope because it helps you to understand that you are not alone and that your purpose is greater than the pain. In fact, faith is a powerful tool for healing in the Black Community. According to a study by Dr. Thomas Vance at Columbia University, “in the Black community, there is often difficulty acknowledging psychological difficulties, but useful strategies including religious coping and methods such as pastoral guidance and prayer often are the most preferred coping mechanism.” 

#2: Cultural competence is necessary for mental health treatment plans 

As a Black woman, I didn’t have a blueprint for how to manage my mental health condition. There were no examples of navigating a mental health journey. In the Black community, mental illness is often seen as a weakness. Dr. Thomas Vance also notes in his study, “These ideas often lead people to believe that a mental health condition is a personal weakness due to negative stereotypes of instability and attitudes of rejection. Because of this lack of information about mental health issues in the Black community, it is not always clear when one may need it or where to find help.” 

Given this context, I didn’t know how to advocate for cultural competence in therapy. Cultural competence is very important in therapeutic services because it helps people to connect with their culture and how it affects their mental health.

After having a therapist who understood my experience as an African-American woman, my racial trauma was understood and explored rather than minimized. My racial identity was affirmed and even elevated in light of biblical ideals, and I felt more comfortable about voicing my experiences with racial inequality (i.e. microaggressions in previous workplaces, navigating colorism and the fear of not being loved for my dark skin, and discussing the implications of being black and have bipolar disorder). 

Culturally competent therapists are an essential component of the healing process for people of color. 

#3: Surround yourself with a community that shows up for you 

Developing a strong support system takes a lot of work, but it helps you realize that you don’t have to navigate your mental health journey alone. 

While I lost a few friendships after I shared my diagnosis for the first time, I also gained some valuable relationships despite my bipolar diagnosis. Being a mental health advocate wasn’t something I signed up for, but it is one of the greatest joys that I have. It validates my story, and it also makes my testimony greater. I would’ve never imagined that I could share my faith and mental health journey with people from different parts of the world. I am grateful for the opportunity to blaze the trail for people who are dealing with mental health conditions, people of color, and women who want to learn more about their diagnosis but don’t know where to start.

Having a strong community behind you can help to encourage you to keep going. Through managing all the ups and downs, my community was able to show up in ways that I never thought were possible. In addition to my inner circle, there are other mental health advocates and organizations who appreciate my story and want to form a connection with me. We are able to break the stigma surrounding mental illness together. It is such an enriching experience.

My close friends, family, online community, spiritual mentors, and fellow mental health advocates played a crucial role in my healing journey. I wouldn’t trade those relationships for anything in the world. 

#4: Make self-care a priority

Embracing self-care helped me to dismantle the facade of the “strong Black woman” who doesn’t crumble under pressure. 

Before I was diagnosed with bipolar disorder, I put self-care on the back burner. I took on many responsibilities and pushed myself to be perfect. As a result, my mental health got worse, and I ended up in the hospital. I believed the lie that my worth stems from my accomplishments and how resilient I could be. 

While I was in the hospital, God made it clear to me that I needed to prioritize rest and self-care. Rest is important to God. Not only did He model resting after work in Genesis 2:3 (ESV), Jesus also extended an invitation to rest in Matthew 11: 28 (ESV): “Come to me, all who labor and are heavy laden, and I will give you rest.”

Examples of self-care

Self-care doesn’t have to be fancy. Self-care can simply be doing something that you love or doing the essentials in your healing routine, like going to therapy, taking medication, or keeping track of what has or hasn’t been working for you. Dedicating time to take care of yourself can do wonders for your mental health. Another component of self-care is self-compassion. 

I always thought that self-compassion was selfish or prideful. After experiencing my own challenges with trying to appear like I had it all together, I learned that you can’t give from an empty cup. You can’t love others if you don’t love yourself. 

I’m not perfect, but I’m learning to love myself a little more each day. Self-compassion is the greatest act of kindness that you could ever do for yourself. I see myself as a woman who fought hard for her healing and is still making strides toward her purpose. It’s not easy, but loving yourself is definitely worth it. 

Conclusion

Managing bipolar disorder and embracing my culture showed me that God’s faithfulness will prevail, even in the worst circumstances. It also showed me that my voice is valuable and that there are people out there who need to hear my story. These lessons did not come overnight. Through two years of battling severe mood swings, figuring out the right treatment plan, reconciling my culture with mental health, and strengthening my faith in low moments, I am where I am today because of God’s grace. 

I can say, like the Apostle Paul said in 2 Corinthians 12:9 (ESV), “But he said to me, ‘My grace is sufficient for you, for my power is made perfect in weakness.’ Therefore I will boast all the more gladly of my weaknesses, so that the power of Christ may rest upon me.”

Having bipolar disorder not only helped me to depend on God more, but it also indicated that during my weak moments, Jesus always shows up with His strength.

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