I call Philippians 4 the “mental health chapter of the Bible.” Eating right, exercising, staying out of danger are all ways to keep our bodies healthy. This chapter gives us many marvelous ideas to keep our minds and emotions healthy.
Paul was in prison when he wrote this. In prison. The most depressing place I can think of. Yet he didn’t let it get him down. Here’s what he wrote in a letter to his friends. Paul’s words are in italics.
Verse 1 Therefore, my beloved and longed-for brethren, my joy and crown, so stand fast in the Lord, beloved.
There are several points here. First, praise helps low self-esteem and builds relationships, so if you see someone down, give them praise.
Second, if you stand fast in God, this helps your insecurity. Stand fast, even if you don’t feel Him. Don’t backslide. Stick with God. Stay in the church.
Third, Paul longed for his brethren. Scientific studies show that strong relationships are vital keys to helping depressed people heal. Good relationships are also one of the main tools for helping addicts give up addictions and criminals stay out of jail.
Find a good Christian, and build a relationship.
2 I implore Euodia and I implore Syntyche to be of the same mind in the Lord.
To have the same mind as the Lord, you need to know what He thinks about things, so read your Bible. And pray. And listen to preaching. If you and God don’t agree on something, you are the one who needs to change.
3 And I urge you also, true companion, help these women who labored with me in the gospel, with Clement also, and the rest of my fellow workers, whose names are in the Book of Life.
Help others. It gets your mind off your depression and your own problems. Helping decreases self-pity, increases self-esteem, builds relationships and helps you feel better.
When you are feeling down, look up and think about the Book of Life and Heaven. There is a saying that says, “Keep your feet on the ground, your heart on the cross and your mind on heaven.”
4 Rejoice in the Lord always. Again I will say, rejoice!
Just do it. You may not feel like it but do it. Try this – force your face into a smile. Keep it there. After a short time, your mood will lift. Feel it. Now force your face into a frown. Soon your mood will fall. It works.
In church when it’s time to sing, SING. When it’s time to worship, WORSHIP. You’re not being a hypocrite. You’re not trying to show others you are happy when you’re not.
You are rejoicing for the things that are right in your life. You are rejoicing because God is still there even if you can’t feel him. There may be dark clouds over your head, but remember, the sun is still shining above the clouds.
5 Let your gentleness be known to all men. The Lord is at hand.
Even though you are depressed or anxious and feeling grumpy, remember to be nice to others. You don’t know that they are going through. They need your gentleness.
6 Be anxious for nothing, but in everything by prayer and supplication, with thanksgiving, let your requests be made known to God; 7 and the peace of God, which surpasses all understanding, will guard your hearts and minds through Christ Jesus.
It’s not easy, but do your best not to worry. When you feel anxious, pray! Pray until you can feel His peace. Put your faith in the fact that He hears your prayers, whether you feel like He does or not. Thank Him for every good thing in your life. Write down every good thing in your life. Post it on your wall and reread it.
Repeat this verse out loud to yourself over and over and over until it touches your soul. Scientists have shown if you say something out loud, your brain will believe it.
Also, this verse says that when you get His peace, it guards your heart and mind – in other words, it’s healthy.
8 Finally, brethren, whatever things are true, whatever things are noble, whatever things are just, whatever things are pure, whatever things are lovely, whatever things are of good report, if there is any virtue and if there is anything praiseworthy—meditate on these things.
If you are reading books or internet surfing, find GOOD things to read or watch. If you are feeling resentful against another person, don’t dwell on it. Find something good to think about.
One way to “meditate on these things” is to keep a journal. Studies show that writing down your thoughts is a powerful stress-reduction tool.
- Write down events that have happened. Write the good things as well the things made you angry or anxious – “things that are true.” Writing about situations will lower the intensity of the emotions attached to them, so write, “I’m angry because…” Then give them to God.
- Write down your goals for tomorrow, or next week, or next year – “things that are noble.” Tack your goals up on the wall and look at them from time to time.
- List events in your past that turned out well in the long run – “things that are just.”
- Make a list of the people and things in your life that you are thankful for – “things that are pure and lovely.”
- Make a list of accomplishments you have done in the past and a list of things God has done for you or people you know – “things of good report.”
9 The things which you learned and received and heard and saw in me, these do, and the God of peace will be with you.
Listen to God’s Word through the preaching, and do it. Do what’s right. It helps you have peace. If you learn something that helps, do it.
Lying in bed feeling miserable and guilty won’t help. Procrastinating won’t help. If you are doing something in your life you know is wrong, stop doing it.
10 But I rejoiced in the Lord greatly that now at last your care for me has flourished again; though you surely did care, but you lacked opportunity.
The Philippians cared for Paul. Find someone to care about and to care for. Find some cause that is bigger than you, and pour yourself into it. It helps you, and it helps them. Studies show that people who volunteer on a regular basis are happier people.
Don’t forget to rejoice when you do something right. Depressed people, even when they do good things, tend to be overly critical of their actions, berating themselves because they could have done better. Don’t do that. Look at that good deed you did and let yourself feel good about it.
11 Not that I speak in regard to need, for I have learned in whatever state I am, to be content: 12 I know how to be abased, and I know how to abound. Everywhere and in all things I have learned both to be full and to be hungry, both to abound and to suffer need.
Some people seem to be born happy and content. Most of us have to LEARN to be content. Try to be balanced in your goals in life. It helps the mood to be working towards a goal, but if your goal is too high, then it can be frustrating. Looking ahead and working toward a dream is fantastic. However, if you are stressed and depressed because you can’t reach it, you may need to change the dream to something more achievable.
A huge stress reducer for me was the quote “No one is perfect but God. Quit trying to be God.” When I lowered my unrealistic expectations, then I could learn to be content with being just me. Sometimes I achieve. Sometimes I fail. Sometimes I’m just average. I need to learn to be content with the person God made me to be. That is a huge stress/anxiety reducer. Just be content with the person God made you to be.
13 I can do all things through Christ who strengthens me.
Notice the context of this verse, “I can abound, I can suffer need, I can do all things.” God gives strength in the good and the bad times. You CAN make it through any problem life throws at you. Remember, Paul is in prison when he came up with these words. He’s suffering need.
Put your confidence in God. When you are emotionally a blob of jelly, quote this verse to yourself over and over.
What does “all things” mean? It doesn’t mean that by faith you will walk on the moon, or become an NBA star or win the lottery. It does mean that with God, you can do all the things you are supposed to do in this life.
14 Nevertheless you have done well that you shared in my distress. 15 Now you Philippians know also that in the beginning of the gospel, when I departed from Macedonia, no church shared with me concerning giving and receiving but you only.
Several lessons here. “You have done well” – praise helps. Find someone doing something right and thank them. Besides helping them, it will boost your mood and help build a relationship.
“You shared in my distress,” – find someone to help. Volunteer for something. Helen Keller said, “I cried because I had no shoes until I met a man who had no feet.” Helping others brings life into proper perspective
“Shared with me concerning giving and receiving,” – building relationships includes both giving and receiving. Good relationships are not one-sided.
16 For even in Thessalonica you sent aid once and again for my necessities. 17 Not that I seek the gift, but I seek the fruit that abounds to your account.
Again, help others. Think of others and get your mind off your own problems. It helps your depression/anxiety, and it pleases God.
There are 80+ verses in the Bible that encourage us to give to those in need. God promises to bless you and make “fruit abound to your account.”
18 Indeed I have all and abound. I am full, having received from Epaphroditus the things sent from you, a sweet-smelling aroma, an acceptable sacrifice, well pleasing to God.
Remember Paul was in prison when he wrote this. Yet he said he was content with what he had. He was “full.” Learn to be happy with what you have, and watch your stress shrink. Desiring what you don’t have increases your depression.
Know that when you help others, that is pleasing to God. Anxious people tend to believe they aren’t measuring up. Even when they do something right, they tell themselves they could have done better. Acknowledge that when you do something right, that it is acceptable and pleasing to God. Let yourself enjoy that feeling, the sweet-smelling aroma of doing right.
19 And my God shall supply all your need according to His riches in glory by Christ Jesus.
Trust Him. He will supply your needs. He may not supply all your wants and wishes. If you can learn to be content with whatever He gives, your mental health will be so much better.
20 Now to our God and Father be glory forever and ever. Amen.
Praise God, give Him glory, whether you feel it or not. It helps your emotional health. “Forever and ever” – don’t quit. Don’t backslide. Stay in the church.
21 Greet every saint in Christ Jesus. The brethren who are with me greet you. 22 All the saints greet you, but especially those who are of Caesar’s household.
Build relationships. Don’t isolate yourself. Studies show building good relationships is one of the best things you can do to heal depression. Alcoholics Anonymous says it is one of the keys to fighting addiction.
The Bible also says to not be unequally yoked with unbelievers, so pick Godly people for your support system. It’s good to reach out and help unbelievers, but they shouldn’t be your main support.
23 The grace of our Lord Jesus Christ be with you all. Amen.
God’s grace will cover your failures and weaknesses. Grace is his unmerited favor. He loves you, even if you feel unlovable. He loves you. He’s with you. Amen – It’s the truth. Believe it.
