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Small Steps to Overcoming Depression

Updated: Jun 9


Self > or < GOD


Where is your heart centered?

(James 1:14-15, Prov 20:5, Prov 4:23, Prov 3:5-6)


Are you trusting in GOD who holds you or are your circumstances and pain driving you down the slippery slope of depression ?

( Prov 3:5-6, 1 Cor 10:13, Ps 42, 43)


The following steps will help you gain new footing and place you on a firm foundation (Mat. 7-24-27).


My Commitment:

I will practice the following steps daily for the next ____________ weeks starting today _______________(date) for GOD’s glory and my good (1 Cor 10:31).



Step 1:

Take time to nourish your soul and comfort yourself in HIS love (Matt 11:28-30).


I will pray and meditate on GOD’s Word daily at this time: ____________



Step 2:

Take time to nourish your body so that you can move forward feeling physically strong and receive GOD’s blessing (Ex 23:25, 1 Cor 10:31).

Physical Nourishment is important. Lack of nourishment can increase a depressive state and improper diet can be a contributing factor (1 Kings 19: 5-6).

Plan your meals, eat even when you do not feel like it, and drink 32oz of water daily.

I will eat breakfast at _____________ and have _____________

I will eat lunch at __________________ and have ______________

I will eat dinner at ___________________ and have _____________


Step 3:

Take time to exercise and strengthen your body so that you can receive GOD’s blessing as your healer (1 Cor 10:31, Rom 11:36, Ps 30:2-3).


Exercise Daily:

I will spend time exercising (type of exercise) _______________ daily at this time_____________ for ____________ minutes.


Step 4:

Serve others and get moving!

I will look for ways I can help someone else daily ( 1 Kings 19:15-16)

I prayed for_________________

I helped with _____________

I served____________


Step 5:

Good Sleep Hygiene:

Engage in the following activities before going to bed and in the middle of the night if you should awake and cannot return to sleep.

Pray, and meditate on God’s specific Promises that address your heart needs. (Ps 127:2, 1 Pet 5:10)

Step 7:

Adhere to a sleep schedule:

Wake up every day at: ____________

Bedtime at night no earlier or later than: ____________


Step 8:

Sleep Recommendations:

Follow recommended sleep hygiene practices, including consistent relaxation routine (wind-down): comfortable sleep environment, exercise early morning or late afternoon, minimize alcohol, caffeine, and tobacco; excessive evening liquid intake.


Step 9:

I completed the above steps (1st week, 2nd week etc.) __________________and I’m on target toward my goal of (number of weeks): ___________.

Let’s pray:

Dear Lord, I believe you are in control (Eph 4:6) and that you hold me on the palm of your hand (Isa 49:16) and that each tear that I have shed you have stored in your store house (Ps 56:8). You love me and your love is everlasting (Jer 31:3). I do not have to walk alone, please help me to remember you are always with me, even when I do not feel your presence (Heb 11). I Thank You for all you have given me this day. I chose to live one day at a time (Mat 6:31-34) and look for the blessings each day (Philp 4:8).

In JESUS name, AMEN!

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