183 | Mental Illness Must Be Managed Daily to Decrease, Stress, Worry and Handle Pain

Struggling with sadness and low self esteem? Do you feel alone and overwhelmed?  Are you tired of your mental illness? Are you stressed out? Is your faith waning? Has anxiety turned your life upside and has caused loneliness? Are you worried and fear you will not fulfill your purpose? You are not your mental illness and recognizing you may need help takes courage. I applaud you for being taking the first step to help reduce feelings of overwhelm, pain and anxiety.

Depression doesn’t always announce itself with a dramatic crash. Sometimes it’s the quiet slide: the blinds stay closed, your thoughts get louder, and the smallest tasks feel impossible. We get real about what depression management looks like day to day, week to week, and month to month when your mind feels heavy and your motivation disappears. I’m Tamara Trotter, and I share the honest routines I lean on to protect my mental health before a spiral turns into a setback.

We talk through practical coping skills you can actually use: building structure, planning ahead to avoid dangerous idle time, and catching negative thoughts early so fear doesn’t run the whole day. I share why movement matters even when you don’t feel like it, from swimming to a simple 15-minute walk around your home, plus why getting sunshine can be a powerful mood support. We also get into connection and accountability, because depression thrives in isolation and too many of us suffer in silence thinking we’re a burden.

Then we go where a lot of people avoid going: medication. I explain why taking prescribed medication can be a key part of treatment for depression and mental illness, and why there’s no shame in using every healthy tool available. We end with faith-based encouragement and scriptures that focus on power, love, a sound mind, and renewing your mindset when your brain tries to convince you things won’t improve.

If you’re fighting to stay emotionally steady, press play, take notes, and choose one small step today. Subscribe to Win Over Depression, share this with someone who needs it, and leave a review so more people can find support.

Transcript

What Managing Depression Really Looks Like

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On this episode of Win Over Depression, I will open up about what it truly looks like to manage depression day to day, week to week, and month to month. This episode is an honest and transparent conversation about the ongoing work required to protect your mental health. Even on the days when your mind feels heavy and your motivation disappears. I will share how being proactive instead of reactive has become one of the most important tools in my healing journey. You will find how faith in God keeps me grounded during moments of fear, worry, and emotional exhaustion. I will discuss the importance of recognizing when negative thoughts begin to spiral and learning how to intentionally shift my mindset before depression deepens. From forcing myself to get up, to shower, exercise, get sunshine, and avoid isolation to spending time with my beloved dogs, Foxy Jr. and Puff, I will explain how daily actions can become life-saving routines. I will also talk about leaning on some support systems, like my best friend taking prescribed medication consistently and planning ahead to avoid too much idle time that can trigger overthinking and an emotional decline. This episode is a reminder that managing depression is often not about one major breakthrough, but about making intentional choices every single day to keep moving forward. I encourage you to give yourself grace while understanding that healing sometimes requires you to push yourself even when how you're feeling tells you not to. Through faith, movement, connection, and persistence, this episode offers practical encouragement for anyone fighting to maintain emotional stability while navigating the realities of depression. So grab your notebook and a pen and your favorite beverage and let's unpack how you can win over depression. Hello and welcome to Win Over Depression. I am your host, Tamara Trotter, depression overcomer, author, social work expert, proud delta, loving daughter and sister, Aunt to Eight and Great Aunt to Three. This podcast is your safe place for healing, growth, and real transformation. In this space, we explore faith, learning how to trust God even when we feel uncertain and overwhelmed. We also confront stress, understanding how it impacts your mind, body, and spirit, and how to manage it in a healthy, sustainable way. We navigate loneliness, processing the quiet moments where you may feel unseen or disconnected. And we unpack anxiety, exploring what it feels like to battle internally while still showing up externally. I am overjoyed that you are here to gain insight and inspiration from someone who has lived with chronic depression for most of their adult life. By his grace, I became well enough to pour into others. God always told me that my greatest testimony would come from my deepest pain. Hey winners, before we get started with today's episode, I want to encourage anyone who is struggling with depression, anxiety, stress, loneliness, or emotional exhaustion to check out my transformational program, 14 Days to Manage Depression. This course was created to help you take intentional daily steps toward emotional wellness through faith, encouragement, affirmations, and mental health support you can access in the privacy of your own home. If you have been searching for guidance, structure, and hope while navigating difficult emotions, this course was designed with you in mind. You do not have to suffer in silence or fight your battles alone. Healing starts one day, one decision, and one step at a time. Now let's get into today's episode. Today, I want to have a very real and transparent conversation about how I personally manage depression day to day, week to week, and month to month. One thing I have learned is that depression management is not something you do one time and suddenly everything disappears because each and every day looks different. And I have to really consider what's going on in my day, how I'm feeling when I wake up. And I know for sure that once I get up, taking a shower is a must because it rejuvenates you and it helps to kick off your day. So if you're someone who doesn't take a shower in the morning, I encourage you to make that change. For many people, including myself, getting through the day requires constant awareness, intentional choices, faith, structure, and effort. I know it sounds like a lot, my friends, and it is a lot. And it's really unfortunate that this is a cup that we have been given. But we have to remember that it could be worse, and we still have to try our best to live out our lives to the best of our ability. Some days are easier than others, but I've learned that if I do not actively fight for my mental wellness, my thoughts can quickly begin to shift in unhealthy directions. One of the biggest battles I face, and all of us face, those of us who suffer with the mental illness, is our mind. Because depression has a way of feeding fear, hopelessness, worry, negativity, and emotional exhaustion. Sometimes the thoughts can be so overwhelming that we have to literally shut them down before they take control of our emotions. But I have to remind myself that fear is not of God, and I have to remember that I can overcome any obstacle that comes my way. Does it get tiring? And do I feel like, gosh, why me? Yes, sometimes, but the sooner that we accept that our brain works differently, then the better off we will be. Fear will convince you that things will never improve, that you are stuck, that you are alone, and that your future is hopeless. And that just is not true. Let's talk a moment about things won't improve. Things won't improve if we continue to do the things that we've done over and over again, but expect a different outcome. So when you're managing your depression, what is it that you do and how effective is it? And if it's not effective, I want you to come up with another way to deal with it. Because that's when we feel stuck and alone. And that's when we need to reach out to our accountability partner or coach and get some advice for them. You know, oftentimes you feel like you're a burden to your family and friends, and that's why we suffer in silence. But the truth is, your friends and family care deeply for you, and they want to know what's going on with you, they want to be able to help. So sometimes it takes the courage to just let someone in and let them know what's going on. Because God did not create us to live imprisoned by anxiety or constant emotional torment. I constantly speak life over myself when my emotions are trying to pull me in a different direction. Managing depression for me also means being proactive instead of waiting until I completely crash emotionally. And what I've learned is that idle time can become dangerous when you struggle with depression because too much isolation and overthinking can cause your mind to spiral. That's why planning ahead is important for me. So if you're not a planner, but you suffer with the mental illness, it's super important to try to fill your days and nights with activities, whether it's watching a movie, walking your dog, calling a friend, listening to music, something to disrupt your mind that may be feeding you negative thoughts. So creating structure is important because it helps keep your mind focused on the positivity. Exercise has become one of the most important parts of my mental health journey. And I'm a swimmer. So when I swim, I know that I am opening up my endorphins, that I am getting my heart in order, and that I am doing something that is gonna last quite a bit in terms of keeping my mood upbeat. It's also going to help me get a good night's sleep because swimming helps you do that. So, what is it that you do? What activity or exercise do you perform that helps keep your mind clear? Now remember, you can actually walk in your home. You don't have to do any strenuous activity, but just walking around your home for 15 minutes a day is really gonna help you with that energy. Because even when I don't feel like moving, I know that movement helps me shift my emotions, my energy, and my mindset. And getting sunshine matters. So if you get 15 minutes of sunshine every single day, that's another way to open up your endorphins. When we stay in a dark room with the blinds drawn, no light coming in, and we haven't eaten, all of this exacerbates depression, and you will continue in a downward spiral. So the truth is, yes, we have to force and push ourselves constantly. I also want to be honest about something many people avoid talking about. Taking my medication is key for me. And I know that some people don't want to take medication for depression or mental illness. I've never understood it because if you had a heart condition, a thyroid condition, or something that required you to take medication, you would take it. So having a mental illness is no different. There is no shame in using the tools, treatments, or support systems that help stabilize your mental health. It is just a decision that you need to make without listening to the naysayers who are telling you that you don't need it because it could be the difference between you getting your mental health together or not. Some people feel guilty for needing medication, therapy, prayer, support, or accountability, but I believe God can work through all of those things. Taking care of your mental illness is not weakness, it is wisdom. There are days when depression tells me to stay stuck, to stay down, overthink, withdraw, and give up. But I've learned that I cannot always wait until I feel motivated to take care of myself. Sometimes you have to move before the feeling comes. Sometimes you have to praise before the breakthrough comes. Sometimes you have to keep showing up for yourself while your healing is still unfolding. If you are listening today and you were struggling, I want you to know this. Your fight matters, your life matters, and your mind matters. And even if your healing is taking longer than you've hoped, do not stop fighting for yourself. One healthy decision at a time can slowly begin to shift your life. Let's see what God has to say about managing our depression on a day-to-day basis. In 2 Timothy 1 through 7, it says, For God has not given us the spirit of fear, but of power and of love and of a sound mind. This scripture perfectly supports when we shut down fearful thoughts, we are reminded that God tells us not to fear. Romans 12, verse 2, and be not conformed to this world, but be ye transformed by the renewing of your mind. And managing depression is really all about renewing your mind. It connects beautifully to our point about shifting our thoughts and being intentional about protecting our mental wellness. So we must renew our mind. And sometimes our mind plays tricks on us and tells us things that just aren't true. We have to shut that down and say, no, that's not true. I don't believe it. And I'm going to think positively. Isaiah 41, verse 10. Fear thou not, for I am with thee. Be not dismayed, for I am thy God, and I will strengthen thee. When we feel overwhelmed and emotionally exhausted, our strength comes from God. And he strengthens us and protects us and guides us. And he runs interference in the background because we are his children. And he wants us to be fruitful and to prosper. He wants us to be obedient and to hear him and to respond and to live our lives for him. And that's why he gives us new mercy and grace every single day. Philippians 4, 6 through 7, be careful for nothing, but in everything, by prayer and supplication, with thanksgiving, let your request be made known unto God. And the peace of God which passeth all understanding shall keep your hearts and minds through Christ Jesus. So we don't have to worry about anxiety. We lean on our faith daily. We ask for favor daily. We ask for his blessings. We pray and we worship his holy name. We don't just worship when things are going well. We worship when things aren't going well. Every single day we should be thankful that God saw fit to wake us up another day. Galatians 6 and 9. And let us not be weary in well-doing, for in due season we shall reap if we faint not. And so when we suffer with a mental illness, it's very difficult to not be weary because that's what happens with exhaustion. We feel weary. But we have to keep going. Remember, giving up is never an option, and we must stay in the game of life. So when we're doing that, we have to be reminded that if depression wins on any given day, it's okay because we're going to get up the next day and try again. Joshua 1 and 9, be strong and of good courage. Be not afraid, neither be thou dismayed, for the Lord thy God is with thee whithersoever thou goest. So he's always with us. He'll never leave nor forsake us. So when you're managing your symptoms of depression and you're trying to figure out what to do, you can get down on your knees and pray and ask God to order your steps. But remember, you're never alone. There's always someone who is there that cares about you and wants to see your mental health be in a better place and you can get there. Thanks so very much for listening today. And if this message in this episode touched your heart, made you think about what you need to do to manage your depression, would you take 60 seconds right now and leave me a review on Apple Podcasts? This will help other people find my information and my message and be able to get their mental health back on track. Thank you so much. If you're ready to start your healing journey, the 14 Days to Manage Depression course is designed to give you structure and support when your mind feels overwhelmed by stress and worry. Instead of trying to figure everything out on your own, this course walks you through daily steps that help you slow down your thoughts, process your emotions, and begin to regain control in a healthy, manageable way. When stress feels constant and worry won't quiet down, having a guided plan helps you move from confusion to clarity. What makes this course especially powerful is that it just doesn't talk about healing. It gives you practical tools to apply in real time through guided activities, affirmations, and intentional reflection. You'll learn how to interrupt your negative thought patterns, build healthier habits, and respond to stress in a way that supports your mental and emotional well-being. It helps you shift from reacting to stress and worry to actually managing them. Most importantly, this course is rooted in faith. It helps you strengthen your connection with God while learning how to release what you cannot carry. As you move through the 14 days, you'll begin to feel more grounded, more supported, and more equipped to handle life challenges. Take care, and I will see you next time on Win Over Depression. Remember, giving up is never an option. Stay in the game of life because you're valuable, your life is worth living, and we want all of you on this side of heaven. Remember, God loves you, and so do I.