Episode 101 - Depression Awareness Month

While mostly recognized as Breast Cancer Awareness month, it is also a month recognizing other health and wellness issues. 

 

Last October we did a Breast Health podcast, Podcast Episode 49. 

 

Depression and Mental Health has come to the forefront of health and wellness, so we want to address this today to help you with some tips to battle Depression:

 

Symptoms of Depression

A major depressive episode is defined as experiencing five or more of the following symptoms every day (or most days) for two weeks or more:

Depressed or irritable mood

Sleep problems (i.e., sleeping too much or too little; sleeping mainly during the day)

Change in interests (i.e., not being interested in what you used to enjoy) or low motivation

Excessive guilt or unrealistically low self-image

Significantly low energy and/or change in self-care (i.e., not showering anymore)

Significantly worse concentration (i.e., sharp decline in grades or performance)

Changes in appetite (i.e., eating too much or too little)

Agitation or severe anxiety/panic attacks

Suicidal thoughts, plans or behaviors — including self-harm (i.e., intentionally cutting or burning yourself)

 

Natural Ways to combat:

1. Meaning: Find small ways to be of service to others.  2. Your goals: Find workable goals that give you a sense of accomplishment. 3. Pleasant Events: Schedule pleasant activities or events. 4. Engagement: Stay in the present. (Mindfulness) 5. Exercise: And, eat right too 6. Relationships: Focus on people who lift you up. 7. Sleep Regularly: Try to keep a regular sleep schedule.

 

Depression doesn’t always look like sadness — sometimes it’s exhaustion, disconnection, or feeling numb. But the good news is, healing is possible. Today we’re talking about real, holistic ways to deal with depression — body, mind, and spirit.”

• Patient Health Questionnaire (PHQ-9): A 9-item questionnaire that screens for major depressive disorder. 

 

💭 1. Acknowledge and Normalize It

• Depression is not weakness — it’s a health issue, not a character flaw.
• Talk about the importance of recognizing early signs: fatigue, loss of interest, irritability, hopelessness.
• Encourage open conversations and breaking the stigma, especially in faith communities.

🌿 2. Care for the Body

• Movement matters: gentle exercise, walks in nature, stretching, or strength training can lift mood.
• Nourish your body: balanced nutrition supports brain health (omega-3s, leafy greens, lean protein).
• Sleep: adequate rest is crucial for emotional balance.

🙏 3. Strengthen the Spirit

• Prayer, worship, and Scripture bring comfort and remind us of God’s presence in the valley.
• Journaling gratitude or faith reflections helps shift focus from despair to hope.
• Encourage finding community in church or support groups.

🧠 4. Support the Mind

• Counseling or therapy is a courageous step — not a lack of faith.
• Cognitive-behavioral therapy, mindfulness, and faith-based counseling can help reframe negative thought patterns.
• Encourage listeners to speak with a healthcare provider if symptoms persist.

💞 5. Stay Connected

• Isolation deepens depression — connection brings healing.
• Suggest reaching out to trusted friends, mentors, or faith leaders.
• Serving others can often rekindle purpose and joy.

✨ Closing Encouragement

“Remember, you are not alone, and your story is not over. Depression may visit, but it doesn’t define you. God can bring beauty out of brokenness — one step, one breath, one prayer at a time.”

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For more information about the hosts, please visit their websites and follow them on social media:

Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach

https://www.triumphantwomancoaching.com/

FB - https://www.facebook.com/glenda.shepard1

 

Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach

https://www.thewellnessfactor.coach/

IG