Like the Hebrews in the hand of Pharaoh, I am locked into the depths of a depression. I know it is an illness. I have sought treatment, and I am following directions as well as I can.
The words of Psalm 6 speak to me and to all the sufferers:
O God, do not punish me in anger, do not chastise me in fury.
Have mercy on me, O God, for I languish; heal me, O God, for my bones shake with terror.
My whole being is stricken with terror, while You, God —O, how long!
O God, turn! Rescue me! Deliver me as befits Your faithfulness.
For there is no praise of You among the dead; in Sheol, who can acclaim You?
I am weary with groaning; every night I drench my bed, I melt my couch in tears.
This is billed as “a Psalm of David” – wow. The great warrior king of Israel seems to understand depression very well. I’ve never particularly liked King David, but now I feel a kinship to him.
Then at the end, David reminds me that there is a road out of this awful emotional place:
Away from me, all you evildoers, for God heeds the sound of my weeping!
Away from me, all you evildoers! Away, the voices that clamor in my head! Away the memories of cruel words said, away! Away, self-loathing! Away, shame! Away, away, away!
David reminds me that Someone is listening to my cry, and his psalm closes with hope:
God heeds my plea, God accepts my prayer.
All my enemies will be frustrated and stricken with terror; they will turn back in an instant, frustrated.
Psalm 6: 10-11
Who or what is God in this psalm? My guess is that David was as unsure as any of us when he wrote this. He was sitting at the bottom of life’s bucket 3000 years ago, and he wrote this little psalm, one of the shortest out of the 150 that we have.
God isn’t the point of this psalm, even if God is the addressee. David – the warrior king, the poet, the sweet singer of Israel – wrote this letter to every sufferer who hides under the covers, or cries in the parking lot.
This psalm is a postcard of consolation. He is saying, I was there too, right where you are now. I survived it. You will survive this too.
If you have sought out this article because you are depressed, remember that you are not alone. You can contact the National Suicide Prevention Lifeline Chat by clicking on the link. You can call the National Suicide Prevention hotline at 1-800-273-8255. You do not need to be suicidal to seek out those resources – they are available 24 hours a day to assist you. The Substance Abuse and Mental Health Resources Helpline can help you locate other assistance, and it is available 24 hours a day – just click the link to get to the info page.
I woke up this morning and something was different. My body was still achy, but not as heavily achy. I felt amused when I realized the powder puff against my cheek was Jojo’s ear. I stretched, and felt the pleasure of a good, long s-t-r-e-t-c-h. I opened my eyes, and it seemed as if the sunlight coming through the window was five times brighter than yesterday.
It took a while for me to make the connection: the latest round of depression had loosened its grip on me.
When I’m depressed, I doubt everything about myself. I even doubt that I’m depressed: I tend to see myself as lazy and shiftless when I’m in the grip of what Churchill called “the black dog.” I can’t get as much done, if I can get anything done. I’ll think of a topic for this blog, but when I sit down to write, I have nothing. If I read email, the most I can manage to do is mark emails that need replies as “need reply.” Email and snail mail have the potential to send me further into the black hole; I feel guilty and exhausted when I see something new I can’t deal with right now.
Yes, I take anti-depressants, and thank God for them. They keep the lows from getting too low. I exercise. I pray. I meditate. I knit. I eat mindfully. I go to therapy. I do mitzvot. And most of the time, I’m a high-functioning human being – until the wheel turns and another low cycle comes. Then I hang on until it recedes.
Why all this personal info? This is my effort to reduce the stigma around this very common illness, clinical depression. Yes, rabbis can get it, just like they can get diabetes or bunions or cancer. It is a disease, not a moral flaw. I’m self-employed, and so I have less to fear from the stigma, so I can “come out” without fear.
If you are a person who suffers from depression, it’s worth the fight to get to the other side. There are some things that may help (see my list above) but ultimately, it’s not something we can control. It will lift eventually, like mine did this morning. I promise that when you can finally taste life, it’s darn sweet.
If you know someone who suffers from depression, I know it’s hard to be patient. I can only tell you that I’m deeply grateful to the loved ones who are patient with me, who remind me that (1) they know I can’t control it and (2) this, too, shall pass.
Now I have stuff to do because I have energy and attention to spare! Catch you later.
Image: Handmade matzah. Sometimes “bread of affliction” is the right description. Photo by Yoninah.
The seder table is a roll call for some families and groups of friends. We gather every year, sit around the table together, and from Passover to Passover things change. Couples seem eternal, sitting in their accustomed spots. The kids grow up, go to college, come home again, bring their beloveds. Elders go from being a source of lore and recipes to being a frail treasured presence, and then it happens. Someone dies, and that place at the table is empty this year.
That’s one kind of Passover blues.
Then there’s the year that you’re in a strange town, all alone, and you intended to find a synagogue, but you didn’t, and you intended to find a seder, but you couldn’t, and now the calendar says it’s Passover and the matzah box stares accusingly. Nothing tastes right, and you’re lonely.
That’s another kind of Passover blues.
There’s the year that the baby is teething and the table didn’t get set on time and WHAT is wrong with the matzah balls? Where is the roasted shankbone? And what’s the burning smell? To top it off, Cousin You-Know-Who decided to tell you what she really thinks of your cooking, and all you want to do is run off and drink wine and cry.
That’s another kind of Passover blues.
Maybe you’ve had one of those years this year, or maybe you have a different sort of Passover blues. Be gentle with yourself, please.
So what can we do? How to fight back against the Passover blues?
Let reality be real. If there is a specific grief ruining your holiday this year, it may be that all you can do is accept it. Feel the emotions, don’t fight them. Be honest with anyone who asks. Stay away from people who demand cheer from you and hold close those who understand your particular pain.
Count your blessings. Especially if the issue is more diffuse, notice the good things in your life. Instead of holiday cards, write thank you cards. Tell the people who have been good to you specifically why you are grateful for them. Choose to notice what’s right, instead of focusing on what’s wrong.
Look outside yourself. Focus on what you can do for other people. Soup kitchens and shelters need extra volunteers on holidays, so that those who celebrate those days can do so with their families. Call around, and see who needs volunteers. (Remember, the Christians are celebrating Easter about the same time we celebrate Passover.) Say kind words to people who need kindness. If you have money, share it. If you have food, share that. Looking outside ourselves can break cycles of destructive thoughts.
Take care of yourself. If you have health issues, do what you can to take care of yourself. Be sure to eat and sleep – but don’t live to eat or sleep. If you need to see a doctor, and that’s possible, then see a doctor. If you can’t afford to see a therapist, remember that the Suicide Prevention Hotline is available 24/7 at 1-800-273-8255. For those who are deaf or hard of hearing, you can call 1-800-799-4889. It’s OK to call: You are the person they are waiting to help. And yes, if you take medications of any sort, take your meds!
Take a chance. If there’s something you are sort of looking forward to and sort of not, take a chance and go. Reframe “it could be awful” as “it could be ok.” Then give yourself an out: it’s OK to leave quietly if it makes you miserable.
Get some exercise. Move more than you have been moving. For some that might be a walk around the house. For others, that might be a six-mile run. Choose something do-able that will push you a bit. You will sleep better and feel better.
Put on some happy music. Put on some music that YOU like. Maybe dance to it (see #6 above.)
Meditate. When did you last try meditation? The website gaiam.com offers a nice primer for beginners which lists several ways to meditate. Meditation is good for body and soul; for some people, it’s like a “reset button” in their day. Even if it hasn’t worked for you in the past, what do you have to lose?
Pray. One of the great resources for Jews, and for Christians as well, is the Book of Psalms. There are 150 of them, and they address every emotion of which a human being is capable, from quiet happiness to rage. Dig around in there and see if you can find words that express your feelings. Naming a feeling is powerful. Praying that feeling is even more powerful.
Go to services. Unlike the High Holy Days, you don’t need a ticket for Jewish services in springtimes. See what the prayers have to say to you. Listen to the Torah portion (if it’s a daytime service) or the psalms in the evening service. Sing any songs you recognize, even if you are not a singer. Breathe with the congregation.
Keep Shabbat. And keep on keeping it. Part of what happens to us with holidays is that we build up those expectations and load them onto one day, or one week a year. Then, as I pointed out above, they are doomed to fail. However, Shabbat comes to us every week with its warmth and light. Figure out what “keeping Shabbat” means to you, and practice it faithfully. Some weeks will be wonderful and others will be “meh.” Some may be a bust – but there’s another Shabbat right around the corner, there to give you rest.
Seek good advice. If you have suffered a terrible loss and would like some advice on walking that path, I recommend a blog called On Grief & Recovery by Teresa Bruce. She is a wise woman who knows grief from the inside out.
I hope that you find some relief, and that you are able to receive it. May you find your way out of this particular Egypt soon, or if the journey is a long one, companions along the way.
Although there is a beneficial aspect to sadness it prevents people from becoming overly joyous over the pleasures of this world. Nevertheless one should not pursue the state of sadness, since it is a physical disease. When a person is despondent, he is not able to serve his Creator properly. – Yonah ben Avraham Girondi (1200-1263)
Jews have known for centuries that depression is an illness, not a moral flaw. In the 13th century, this great Jewish ethical teacher was unequivocal: “it is a physical disease.” He understood that it interferes with one’s most basic functioning. (I am talking about clinical depression, as I suspect the rabbi was, more than a mere “bad day.”)
One of the things that often happens when a person is depressed is that they fall behind on tasks. It is difficult to focus, and they miss deadlines. Then, having fallen behind, shame enters the picture: “Not only am I depressed, I am a rotten person.” Thus the pain of depression snowballs into an avalanche of the spirit.
It is miserable to grow depressed over one’s depression.
The first thing to know is that science has proven Rabbi Yonah right: Depression is a physical disease. When we are depressed, connections are not being made properly in our nervous system. This is no more a moral failure than any other illness.
When I have struggled with depression, I have not been able to “snap out of it” or pray my way out of it. What does help is understanding that my brain does this sometimes, and it is not the end of the world. What helps is taking my meds, talking to a therapist, and knowing that this, too, will pass.
If you are reading this because you are currently suffering, or because someone you love is currently suffering from depression, know that the situation is not hopeless. Know, too, that you are not alone. This is an illness that has plagued humanity since ancient times. Fortunately help is available! Reach out, or ask someone to reach out on your behalf. You are not bad, you are suffering, and you deserve care.
Image: Blister packs of pills. Photo by Pexels/Pixabay.
In the traditional daily service, one prayer begins, “You are forever mighty, Adonai, you are the Giver of life to the dead.”
The Reform Movement in the United States altered that prayer many years ago and changed the wording to “…who gives life to all.” In the 19th and 20th centuries, the feeling among Reform leadership in the U.S. was that a future resurrection of dead bodies was an unscientific superstition. They altered the words of the prayer so that the words made more sense to them.
However, the most recent revision of our siddur [prayer book] offers both versions of the prayer. While most of our congregations use the “…who gives life to all” formulation, “Giver of life to the dead” is back in the book. The editors believed it was important to recognize both the history and the current usage. Also, restoration of the traditional language restored the prayer to match the language in liberal siddurim worldwide.
I personally think a future resurrection of the dead is extremely unlikely, although I’m willing to be surprised. However, I am fond of the older form of the prayer, and when I am not the shaliach tzibur, the service leader, I quietly say “…Giver of life to the dead.”
Here’s why: besides death of the body, there are other profound kinds of death from which fortunate individuals may be brought back to life. I have heard addicts describe active addiction in such terms; when they committed to recovery, they began a return to life. I have watched my own brother return from a five-week coma.
In my own experience, severe clinical depression created a kind of death. In 2002 I became so depressed that I could not stop weeping. I forgot to eat. I was unable to sleep. I became careless of my safety crossing streets. A classmate quite literally dragged me to the school authorities and demanded they get me to a doctor. When the doctor prescribed an anti-depressant, I took it without hope. My friend made sure I took my pill every day until I was sufficiently recovered to remember it myself. I am convinced that had he not done so, I would not have survived the year.
I say this blessing before I take the pill every day, because this medicine did indeed return a dead person to life. And when I say the blessing as part of the service, I give thanks for that friend, and for the doctor, because they were agents of the God who returned me to life. The medication is only part of a program that keeps me healthy, but without it, I would not have survived to do any of the rest of it. Without it I was indeed already dead.
If you take daily medication for a mental or emotional illness, I offer you this blessing. It reminds one that it is indeed a mitzvah to preserve our own lives.
Baruch Ata Adonai, Eloheinu Melech haolam, meh-chay-yeh may-tim.
Blessed are You, Adonai, our God, Ruler of Time and Space, who gives life to the dead.
As a fellow blogger wrote, “If only it were so simple…”
Depending on the kind of mental illness and its severity, it might be like the cartoon below: feel the storm coming and hunker down. But there are other possibilities:
— Feeling the storm coming, and work frantically to batten down the hatches with the meds at hand before chaos…
— No warning, just the storm arrives, and there is nothing in the larder, no time to cancel, just SPLAT and then aftermath for a while…
— Or the storm arrives and passes…. and you wake up with your life in disarray, the house in need of Crime Scene Cleaners, your bank account empty and half your friends furious for mysterious reasons.
I know folks for whom each of those scenarios has happened. So if you have a friend with mental illness, be kind. If you are one of us, know that you aren’t alone, even if it feels like it. (And thanks, comic artist, for a great cartoon!)
What can Jewish tradition teach us about helping people who are depressed?
REACH OUT – Make contact, either by phone or in person. There is a beautiful story in tractate Berakhot 5a-b of the Talmud about three rabbis. The first rabbi, Chiyya bar Abba, fell ill. Rabbi Yochanan went to see him, and asked him if he welcomed his suffering. Rabbi Chiyya said no. Then Rabbi Yochanan reached out his hand, took the sick rabbi’s hand, and raised him up.
Rabbi Yochanan fell sick. Rabbi Hanina, his teacher, went to see him. He asked the same question, and got the same answer. Then he took Rabbi Yochanan’s hand and raised him up. The text itself asks then, why couldn’t Rabbi Yochanan heal himself? It answers itself, saying, “The prisoner cannot free himself.”
Finally, Rabbi Eleazar fell ill. Rabbi Yochanan went to see him. He finds the rabbi lying in a dark room and crying. Rabbi Yochanan asks some questions about Rabbi Eleazar’s sadness. When Rabbi Eleazar says, “i am weeping because you are going to die someday.” Rabbi Yochanan says, “Yes, that’s very sad” and then they both cry for a while. Then Rabbi Yochanan says, “Do you welcome your suffering?” and Rabbi Eleazar says no, and Rabbi Yochanan takes his hand and helps Rabbi Eleazar up.
What can we learn from this? First of all, it is good to visit people who are sick, whether they are physically or mentally ill. We don’t know exactly what was wrong with Rabbi Chiyya bar Abba, but Rabbi Yochanan visited him, expressed his care, and helped him get better.
Second, we learn that people can’t heal themselves. Never tell a person with depression to “snap out of it.” Instead, ask how they are feeling, listen, and if you can “give them a hand,” literally or metaphorically, do so. Few of us can heal miraculously like Rabbis Yochanan and Hanina, but friendly contact can help.
The case of Rabbi Eleazar is particularly interesting. In his case, it’s clear that the illness is depression. So one thing we learn is that the ancient rabbis saw overwhelming sadness and “lying in a dark room” as a genuine illness. Secondly, Rabbi Yochanan treated Rabbi Eleazar’s sadness with respect. He didn’t say, “That’s silly, everyone dies sometime!” He agreed that it was sad, empathized with his student, and then helped him up.
OFFER COMFORT – In 1 Kings 19, the prophet Elijah hears that Queen Jezebel wants to kill him. Initially, he runs for his life, but after a day’s journey into the wilderness, he sinks down to the ground under a tree and says, “I just want to die.” Then he falls asleep. After he sleeps for a while, an angel comes to him and sets down food and water, saying only, “Get up and eat.” Elijah does so, then lies back down to sleep some more. The angel comes again, bringing more food and water, and says, “Get up and eat; the journey has been too much for you.” Elijah eats and drinks and feels stronger – he is able to travel ahead to Mt. Horeb, where he has an encounter with God.
The angel brings food and water to Elijah. He offers sympathy (“the journey has been too much for you”) but no advice or analysis. He doesn’t scold or tell Elijah to snap out of it. And he is not impatient when Elijah says nothing, just eats the food and goes back to sleep.
The angel is an example of one way to help a depressed friend. Don’t ask “what can I do?” because that requires thought and decision making. Simply bringing by a bit of comfort food, and delivering it without demanding much social interaction can be very helpful. A brief bit of human (or angel!) connection can be helpful. If you decide to bring food, bring it in a disposable dish. That isn’t very “green,” I know, but washing dishes takes energy. It also doesn’t have to be a whole meal. It can be a slice of cake or a bowl of soup to heat in the microwave.
The same is true for some small errand or chore. Don’t do housework (that may feel like criticism) but visit briefly and bring in the newspaper or the mail that has collected on the doorstep. All of these things say, “I care about you.”
The important thing is to keep it simple.
Finally, we have an example of the wrong thing to do for a depressed person:
DO NOT GIVE ADVICE– The Book of Job offers some powerful examples of “how not to help.” Job suffers one misfortune after another, and when his friends come to see him, they focus on their belief that he must have done something to bring his misfortune upon himself. He needs to repent his sins and get right with God! (Job 4-27)
When our friends are distressed, we are distressed. The desire to fix things can be almost unbearable, especially if we think we know a remedy. We want to point out the obvious and give advice. We ache to tell our friend to get some exercise, to eat right, to see a better therapist, to snap out of it!
Just as it was for Job’s “comforters,” this impulse is worse than useless. Many depressed individuals are already mired in a swamp of “shoulds” and “oughts,” and the depression has paralyzed them. Giving even the most well-meaning advice can make them feel worse. If they want help finding a therapist or getting some exercise, that’s different – but pushing unwanted “solutions” will be unproductive.
GET HELP: If someone in your community is depressed, tell your rabbi! He or she wants to know and will know how to contact the person.
Finally – this is very important! – If a person talks about suicide, take it seriously.Call a suicide hotline or their doctor. Never assume that talk about suicide is “kidding” or attention seeking. If there was anything at all to the talk, it’s important that they get help immediately. Even if later they say they didn’t mean it, you can’t take that chance. The principle of pikuach nefesh – the preservation of life – demands that we take such talk at face value and react.
Being a good friend to a person with depression is a mitzvah. It is tempting to stay away from people who are in pain – pain is unpleasant, after all. But reaching out, checking in, offering food or simple help – those things can make a huge difference. Be a mensch!
I have two black dogs. One makes me laugh, and one makes me cry.
This is Jojo. Sometimes we refer to her as Jojo the Clown, because she makes my entire family laugh. She has a dance that she does when she sees new people or favorite people, aka “the Jojo dance,” which consists of her front paws doing a waltz and her back paws doing the Charleston. Someday I need to stop laughing long enough to make a video.
Jojo is a rescue dog. She languished at her foster home, waiting for new people. The old people had gotten sick and had to give her up. After months of being passed over (something that often happens to black dogs) she became depressed. For comfort, she stole food from the other dogs, and her normally 9 pound body ballooned to 15. When Linda and I met her, she was a sad little depressed dog. She lay there, looking sad until I picked her up. Then she peed all over me.
I immediately identified with Jojo; we both had “black dogs.” That was what Winston Churchill called depression: his black dog. I have that kind of black dog, too, and from time to time it sticks to my heels like glue. Lately, I have been visited by Black Dog #2. (Jojo is Black Dog #1 – of course she is #1 – she makes me laugh.)
When Jojo got a home, and the right meds, she returned to the self she was meant to be. And I find her encouraging during my spells with Black Dog #2. If Jojo could learn to dance again, so can I.
Part of recovery is following doctor’s orders and taking my meds. And part of it is immersing myself in the home of my heart: Judaism. Judaism teaches me in my morning prayers, “The soul … within me is pure.” I’m not bad, even if I feel bad. Moreover, I can do good: I can do mitzvot. I can study texts, I can pray, I can give tzedakah, I can teach my students, and I can relieve suffering (in small ways). Like Jojo, I can rejoice in having a home, even if “rejoicing” consists of eating good things and staying in touch with loved ones until I feel like more strenuous rejoicing.
Judaism teaches me that when God finished Creation, God saw that it was “tov me’od,” – it is very good. All of it. Including a certain depressed rabbi.
I am writing about this because I know that some of my readers, some whom I don’t even know, also suffer from depression. You aren’t alone, just as I am not alone. There are lots of us. And with the right help, and doing mitzvot (eating right, following doctor’s orders, getting outside ourselves to do mitzvot for others) it will be OK.
It is the tough weeks when I am most grateful for being a Jew. I have a storehouse of wisdom saved up for me by the Jews of the past: the Torah, the Tanakh (Bible), the Mishnah and the Gemara, and wise words written by centuries of wise Jews. Even when I can’t get it together to study them, I can see them there on my shelves: centuries of faith, seeking to do good.
Depression is an old companion of mine. It doesn’t run my life, but it shows up periodically and moves into the guest room of my mind, helping itself to my energy and attention. In almost 59 years of living, I’ve acquired a lot of strategies for dealing with it (therapy, medication, exercise, meditation, etc) but one of the most powerful is something I call the Mitzvah Plan.
The basic idea is this: with 613 mitzvot to choose from, there are always mitzvot waiting to be done, from washing first thing in the morning to saying the bedtime Shema at night. Using the Mitzvah Plan, whenever I begin to be bothered with the thought patterns of depression, I look for the first available mitzvah and do it. Then I look for the next one, and I do that. I keep doing mitzvot until I feel better. I don’t have to think about it, I don’t have to enjoy it, I just need to do a mitzvah.
I came up with this back in rabbinical school, during a particularly bad stretch of depression, when the words we say at morning prayer jumped out at me:
These are the precepts whose fruits a person enjoys in this world but whose principal remains intact for him in the world to come, and these are they: . . .early attendance at the house of study morning and evening . . .– Shabbat 127a
My Hebrew was still pretty bad at that point, and I translated the bolded phrase above as “sit in the house of study morning and evening.” It was a mistranslation, but a blessing nonetheless. I decided that even in the depths of depression, I could manage to sit my tuchus in the chair at school. So I chose to focus on the fact that I was doing that mitzvah, and give myself credit. One mitzvah leads to another, the sages tell us, and I found that if I kept my mind focused on looking for the next mitzvah, my mind had a harder time getting stuck in dark places. By the time I realized my mistake with the original Hebrew phrase, the Mitzvah Plan was in place and working for me.
[Mind you, I was also seeing a therapist and taking antidepressants, too. The Mitzvah Plan is not a “cure.” It’s a spiritual discipline I’ve found helpful in fighting depression. If depression is an issue for you I encourage you to ask for competent help.]
The Mitzvah Plan isn’t just for depression. Bored? Do a mitzvah. Frustrated? Do a mitzvah. Insomnia? Do a mitzvah. What, you did it and you are still bored, frustrated or awake? Do another mitzvah. And another. Keep doing mitzvot until you feel better or the world changes. Then do another mitzvah.
Sometimes it helps by taking me outside of myself to notice someone else’s troubles. Sometimes it helps by making me feel a bit better about myself. Sometimes it helps by just keeping me busy. But at least I’m not wasting my life thinking black thoughts or doing something I’ll regret later.
Where to find mitzvot? They are all around:
Are there thank you notes that need writing?
Give tzedakah. Very small amounts are still tzedakah.
What time of day is it? So say the prayers for that time of day.
Write or call a mourner and tell them you’re thinking of them.
Do something kind for someone else.
Take care of your body: wash or exercise or brush your teeth.
Pay bills. (Did you know that paying workers on time is a mitzvah?)
Study some Torah.
I know, some of these do not sound very “spiritual.” But in the Jewish tradition, they are mitzvot; they are acts that will make us holy if we do them with intent.
And I can say, from experience, that one mitzvah leads to another, that they can form a ladder on which to climb out of some pretty bad places. That’s life on the Mitzvah Plan.
I know what it’s like. I’ve been there: Unhappy Thanksgiving.
The details are private and personal, but the larger picture: the family gathering that is more painful than fun, the lonely Thanksgiving far from people you love, the holiday when there is an empty chair at the table – I’ve been to all those Thanksgivings, and they were miserable.
One of the blessings I count today is that this year is a good year for me: I’m surrounded by family, in a happy home, with food on the table, and the turkey is paid for. I have what I need, and more.
Not all years were like that. And I know, for someone reading this, this year isn’t like that. I’m truly sorry that you are having an Unhappy Thanksgiving this year. If I had a magic wand, I would heal all the hunger, and the loneliness, and the poverty, and the broken hearts – but I have no magic wand.
All I can tell you is that this is just one day. If the sun is shining, take a walk. If you can identify a blessing, give thanks for it. Gratitude is often the beginning of something good, weirdly enough.
But know that I know you are there, and I’ve been there. I wish you better years ahead.