11 Tips to Increase Hope and Fight Depression
Drenda Keesee • June 21, 2020
Depression drains you mentally, spiritually, and physically. Even energetic people who were once full of hope and drive can have trouble getting out of bed when suffering with depression.
More than 38 million adults in the United Stated have experienced depression at some point during their life and women are twice as likely to experience it.
Of course, this list isn’t comprehensive, and you may find that these tips aren’t getting you to the place that you really want, or need, to be.
More than 38 million adults in the United Stated have experienced depression at some point during their life and women are twice as likely to experience it.
While overcoming depression isn’t quick or easy, it’s not impossible.
Here are 11 simple steps you can take to start increasing hope and fighting back against depression:
1. Say what God says about you.
Find Scriptures that you can repeat throughout the day. Say them out loud. Write positive affirmations from God’s Word on paper and post them throughout your home in places you will look often.
2. Set the stage.
Keep background music on in your home that sets the stage for a peace-filled and positive atmosphere. Try eliminating television programs for a few weeks and introducing them one at a time to truly gauge your mood after watching them.
3. Watch your thinking!
Pay VERY CLOSE attention to the times that you tend to dwell on the negatives in your life — both real or imagined — and stop them in their tracks. Replace those thoughts by speaking what God says about you (tip #1). It will take work and persistence, but you can stop rehearsing the negatives.
4. Look ahead.
Stop looking at your past and let go of regrets. Move forward by writing down a list of dreams you have for your future.
Stop looking at your past and let go of regrets. Move forward by writing down a list of dreams you have for your future.
5. Do something new.
Pick up a new hobby. Volunteer. Change your routine. Challenge yourself with something you never thought you could do or something you always wanted to do.
6. Get outside.
Make sure you’re seeing daylight for at least 30 minutes a day (sunlight or a light made for imitating the effects of sunlight.)
Make sure you’re seeing daylight for at least 30 minutes a day (sunlight or a light made for imitating the effects of sunlight.)
7. Exercise.
Getting in 30 minutes of cardio activity at least three times a week means those “runner’s high” endorphins get released regularly and help you work through and release stress. You don’t have to run a marathon to feel results. Walking works wonders! But be sure to get your doctor’s approval before starting an exercise program.
8. Eat right.
The importance of what you're putting in your body can't be underestimated. Pay attention to what you're eating and what foods you might be turning to for comfort. Start a good multivitamin and avoid overly processed foods and added sugars. Fill your diet with complex carbohydrates (whole grains), fish, lean meats, fruits, and vegetables.
9. Sleep.
Everyone knows how critical a good night's sleep is to our well-being. Do whatever you need to do to make sure you're getting enough good
sleep. Change your sleep routine so that it’s more conducive to a good night’s rest. Turn your lights down and try to go to bed at the same time every night. Remember, a tired body and quiet mind are the requirements for quality sleep. Turn the television off and engage in calming, quiet activities like reading, taking a warm bath, etc. Don’t work late or do other stressful activities that cause your mind to race, and avoid caffeine, and alcohol too close to bedtime.
10. Laugh.
The Bible says a merry heart does well like medicine. Figure out what it is that makes you laugh and take a daily dose.
11. Spend time with people you enjoy.
Spend FACE time, not Facebook time, with close friends and family, and just have some fun! You don’t have to engage in heavy conversations about everything that is going on in the world or even your personal plight. Keep it simple and go to dinner, a movie, a sporting event, or just grab a cup of coffee together. Being with other people helps diminish feelings of isolation. Do this regularly.
Of course, this list isn’t comprehensive, and you may find that these tips aren’t getting you to the place that you really want, or need, to be.
If you find that your depression is getting worse, please seek professional help.
Even if you’re receiving professional help, these tips can be part of your treatment plan, speeding your recovery and preventing depression from returning.
Reading Time 2 mins 56 secs – Take a moment and think about this: faith isn’t just for the mountaintop moments. It’s for Mondays. It’s for traffic jams, unexpected bills, and the times when you’re just trying to get through the week. God never designed faith to be complicated or out of reach. He designed it to be your everyday operating system. Faith Is for Today Sometimes, we picture faith as something we have to “muster up” for significant challenges, like praying for healing, believing for a miracle, or asking for a breakthrough in a crisis. And while faith absolutely applies to those moments, it’s also for the little ones. Faith is choosing to trust God with your attitude in a tough conversation. Faith is deciding to believe He’ll provide, even when your budget looks thin. Faith is remembering you’re never alone, even when you feel overlooked. Second Corinthians 5:7 (NIV) says, “ For we live by faith, not by sight. ” Notice it doesn’t say “visit by faith” or “use faith once in a while.” It says live. Faith was always meant to be your way of life. Small Steps, Strong Roots Faith doesn’t usually grow in leaps; it grows in steps. Little, steady decisions that put your trust in God day after day. Opening your Bible instead of scrolling on your phone first thing in the morning Speaking truth over yourself when your feelings want to run the show Praying before making a decision instead of relying only on logic These may not seem dramatic, but they lay a strong foundation. And just like a tree with deep roots, your faith will keep you standing strong when storms come. God Is Faithful, Even When Life Isn’t Here’s the best part: your faith doesn’t rest on your ability to figure everything out. It rests on God’s ability to be faithful. And He is. Always. When you feel shaky, remember this: God is steady. When you feel uncertain, remember this: His promises are sure. When you feel small, remember this: faith the size of a mustard seed can move mountains. You don’t need giant faith for God to move. You just need real faith in a giant God. Faith That Shows Up in Action Faith isn’t just belief in your heart; it’s trust that shows up in your choices. James 2:17 says, faith without works is dead, which means faith comes alive when you act on it. That could look like forgiving when it’s hard, giving when it feels impossible, or stepping into an opportunity that scares you, but you know God is calling you to. Every time you take action in faith, you’re making a declaration: “God, I trust You more than my feelings, more than my circumstances, and more than what I see.” That kind of faith not only changes your life, but it also inspires others to believe. A Simple Prayer to Start With “Lord, thank You that faith isn’t complicated. Teach me to live by faith in the small things and the big things. I trust You with my today, my tomorrow, and every detail of my life. Strengthen my heart and remind me that You are faithful. In Jesus’s name, amen.” Take This with You Faith isn’t a moment. It’s a mindset. It’s not about pretending life is easy. It’s about trusting God, no matter what life looks like. Friend, you don’t need to wait for a crisis to practice faith. You can start today, right where you are, with whatever you’re carrying. Take a step. Speak His Word. Trust His heart. Because faith isn’t just for the extraordinary, it’s for the everyday. And your everyday is exactly where God loves to show up.
Reading Time 2 mins 49 secs – Okay, let’s take a breath. Not everything has to be heavy, and healing doesn’t have to feel impossible or mysterious. Sometimes, we just need to be reminded that God actually wants us to feel better. Yes, you included. God Cares About How You Feel We can get so used to pushing through that we forget God never designed us to live burned out, worn out, or always dealing with pain. Third John (NIV) 1:2b says, “ I pray that you may enjoy good health and that all may go well with you, even as your soul is getting along well .” God’s heart is not just that we survive life. His heart is that we thrive—spirit, soul, and body. That includes your sleep. That includes your energy. That includes your mind and your moods. Healing Isn’t Just for Emergencies Most of us wait to think about healing until something significant goes wrong. A diagnosis. A surgery. A crisis. However, healing is an integral part of your daily life as a believer. You don’t have to wait for something to fall apart to lean into God’s promises. It’s kind of like drinking water; your body needs it regularly, not just when you're dehydrated. The Word is the same. It brings strength, clarity, and peace to your health before the storm hits. You’re allowed to believe in a life where you’re not constantly recovering—you’re well. Small Shifts, Big Results Maybe you’ve been dealing with something for a while—nothing catastrophic, just something that lingers. A chronic ache. Fatigue. Brain fog. A stress habit that’s hard to shake. Can I encourage you? You don’t have to settle for “just getting by.” Start speaking life over your body. Make simple changes in faith; walk a little more, drink more water, eat a bit better, get quiet with God. Healing isn’t always dramatic. Sometimes, it happens gently. Daily. Gradually. The power of God isn’t always loud, but it’s always effective. The Best Kind of Doctor He doesn’t rush your appointment. He’s never stumped by your symptoms. And He doesn’t hand you a bill at the end. He simply says, “Come to Me.” Come tired. Come unsure. Come with your questions. And He’ll give you rest (Matthew 11:28). Yes, He heals in big, miraculous ways—but He also heals in little moments of laughter, sunlight, worship, and truth. Let’s Make This Simple Healing isn’t about performance. It’s about proximity—staying close to the Healer. So, take the pressure off today. You’re not failing if you’re still waiting. You’re not disqualified if you’ve had some doubts. You’re growing. You’re learning. And most of all, you’re loved. Let healing be a conversation you have with God, not a crisis you fear. Let it be part of your everyday life with Him, not just a 911 prayer when things feel scary. A Simple Prayer to Start With “Lord, thank You that You care about every part of me. You know when I’m tired, hurting, anxious, or overwhelmed. Thank You for being my Healer, not just in emergencies but in the everyday. I receive Your peace and Your promises. I speak life over my body and my mind today, in Jesus’s name. Amen.” Take This with You Healing doesn’t have to feel far away or hard to reach. It’s not reserved for the super spiritual or the desperate. It’s available, it’s real, and it’s for right now. You don’t have to make it complicated. Just take one step. Open the Word, talk to God, speak life over yourself, and trust that He’s working behind the scenes. You don’t have to live in survival mode. You were made for wholeness. And friend? You’re allowed to feel better.
Reading Time 3 mins 46 secs – Picture this. You’re standing at the edge of a foggy path that winds through a forest. You’ve never walked this path before. You can’t see more than a few feet ahead. There are no signs. No map. No flashlight. Just a still, quiet voice inside telling you to start walking. Would you? Most people wouldn’t. They’d wait until the fog clears. Until the way is visible. Until they feel “sure.” But that’s not how the Kingdom works. Friend, faith walks before it sees. Hebrews 11:1 (NIV) tells us this plainly: Now faith is confidence in what we hope for and assurance about what we do not see. Not what we can see. Not what we understand. Not what’s guaranteed. Faith is walking when it feels like you’re walking blind, but you’re actually walking guided. Let’s talk about Abraham for a second. God said to him, “...Go from your country, your people and your father’s household to the land I will show you” (Genesis 12:1, NIV). God didn’t show Abraham the land first. He didn’t explain all the details. He didn’t promise a step-by-step plan. God simply said, “ Go, ” and Abraham went. He didn’t argue. He didn’t delay. He didn’t ask for the weather report or route details. He trusted the voice. He walked before he saw. And because of that one step, a generational promise was unlocked. Now, let’s fast forward to the New Testament, to the story found in Matthew 14. Jesus came walking on water in the middle of the night, and Peter saw Him. Peter said, “Lord, if it’s really You, tell me to come.” And Jesus said, “Come.” What did Peter do? He stepped out of the boat and onto the water. Pause and think about that. Peter walked on water—not because he had magic in his feet but because he trusted the One who called him forward. Peter walked before he saw. Yes, he started to sink when he looked at the waves, but before that, he did what no other human besides Jesus had done: he walked on water by faith. Friend, your boat might feel safer. It might feel familiar. But if God is calling you out of it, staying there is more dangerous than stepping forward. Let’s get real for a second. There are seasons when God will not show you the full picture, on purpose. Why? Because if He showed you everything, you’d try to control it instead of trusting Him with it. Faith is trusting His character when you can’t see His hand. It’s saying yes without having every answer. It’s building the ark before the rain comes. It’s marching around Jericho before the walls fall. It’s digging a ditch before there’s a drop of rain. That’s the Kingdom. Here’s what the Bible says: “For we live by faith, not by sight,” (2 Corinthians 5:7, NIV). That’s not a metaphor. That’s a lifestyle. You don’t wait until all your fear is gone to obey. You don’t wait until you’re certain to trust. It means you don’t wait until your finances line up perfectly to give. You walk before you see. Let’s look at one more example. In Acts 9, Saul, who later became Paul, was traveling to Damascus while persecuting Christians when, suddenly, a blinding light stopped him. Jesus spoke directly to him, and Saul was blinded. God then instructed a man named Ananias to go and pray for Saul and restore his sight. Ananias was hesitant because he knew Saul’s reputation for harming believers. Despite his doubts and without any guarantees, Ananias obeyed and went to Saul. He stepped out in faith before knowing the outcome. That single act of obedience set the stage for Paul’s powerful ministry and the writing of much of the New Testament. So, let me ask you… Where is God asking you to walk, before you see? To step into a calling that scares you? To give up something you’ve leaned on for security? To trust Him with your finances? To forgive someone you haven’t gotten an apology from? Whatever it is, I want you to hear this. You don’t have to see the outcome to take the next step. You don’t have to understand the entire path to move forward in obedience. Faith walks before it sees. That’s where the miracles are. That’s where the provision is. That’s where peace is waiting. Your comfort zone won’t get you there. But your obedience will. God doesn’t need your full understanding. He needs your full surrender. So today, let this be your reminder… You don’t have to feel brave. You just have to follow. Even in the fog. Even in the unknown. Even when it doesn’t make sense. Because God is already in the place He’s calling you to. He’s gone ahead. He’s prepared the way. He’s waiting at your next step. So, take it. Because faith? It always walks before it sees.