Joshua Lanius
May 1, 2025
Overcoming Depression
I am not depressed. I have depression.
Depression is not part of my identity. It is something I have been tasked to overcome.
It is not something I woke up with one day, like the common cold. It slowly crept into my life one day at a time.
It is not something I caused. Being plagued with it was not a choice I made, but I can choose what to do with it.
In 2023, Gallup found “the percentage of U.S. adults who report having been diagnosed with depression at some point in their lifetime has reached 29%, nearly 10 percentage points higher than in 2015.”
Depression is real, and it affects all of us, personally or interpersonally.
According to the Cleveland Clinic, depression can be caused by brain chemistry, genetics, stressful life events, medical conditions, or medications.
I once heard a biologist liken depression to diabetes. Diabetes is primarily a chemical imbalance, causing a dysregulation in one’s insulin. Depression can be caused by a chemical imbalance, such as a dysregulation of serotonin or dopamine. He said telling someone to “get over” depression would be just as useless as telling someone to “get over” diabetes.
You cannot get over depression, but you can work through it.
Depression is treatable.
In his book, What Happened to You, Bruce Perry, psychiatrist and neuroscientist, spoke of treatments those who lived hundreds of years ago would use to take care of their mental health. He said, “The pillars of traditional healing were 1) connection to clan and natural world; 2) regulating rhythm through dance, drumming, and song; 3) a set of beliefs, values, and stories that brought meaning to even senseless, random trauma; and 4) on occasion, natural hallucinogens or other plant-derived substances used to facilitate healing with the guidance of a healer or elder.”
The four ways people today can regulate themselves, take care of their mental health, and overcome depression are virtually the same as they have always been. Connection (1), rhythm (2), therapy (3), and medication (4) have helped me, and they can help you too.
“Belonging and being loved are core to the human experience,” Perry said. “We are a social species; we are meant to be in community—emotionally, socially, and physically interconnected with others.”
Connection is the facet of regulation that has changed the least throughout history. Since the dawn of time, us humans have needed each other. Being together in a pure and healthy way lifts us up. Likewise, connection to the natural world rejuvenates us. The more time I spend outside, the more alive I really feel.
“Rhythm is essential to a healthy body and a healthy mind,” Perry said. “Every person in the world can probably think of something rhythmic that makes them feel better: walking, swimming, music, dance, the sound of waves breaking on a beach…”
For me, it is playing piano. There is something about playing a song I have played a hundred times before that gives me great solace. For many it is going for a walk. The repetition and rhythm in each step can be soothing.
Whenever connection and repetition are practiced regularly and depression persists, professional help should be considered. The American Psychological Association said, “Psychotherapy is effective for a broad range of mental and emotional difficulties, and its benefits are not limited to symptom reduction but also include improved functioning, enhanced self-understanding, and better interpersonal relationships.”
Therapy is invaluable to understanding yourself and what triggers you and your depressive episodes. The tools and mindfulness you learn in therapy can stay with you for years to come.
If nothing seems to help or you have reason to believe your depression is due to a chemical imbalance, tell your doctor. Get medicine. The National Institute for Health and Care Excellence said, “Antidepressant medications, particularly selective serotonin reuptake inhibitors, are effective in reducing symptoms of major depressive disorder, especially in individuals with moderate to severe depression. These medications help to restore the balance of neurotransmitters in the brain, leading to improved mood, energy, and functional capacity.”
If you need help, humble yourself. I was diagnosed with depression after a short conversation with my doctor. A few hours later, I took my first dose. A couple weeks later, I realized something: I had forgotten how happy I could be.
Connection, rhythm, therapy, and medication have changed my life. These four treatments have been changing lives for centuries. They can change yours too.
Depression is not part of my identity. It is something I have learned to overcome.