Mindfulness Exercises for Depression (Techniques That Work)
Addressing depression can often feel like an uphill battle.
Confronting the side effects of antidepressants, the societal stigma attached to mental health, and the challenge of finding an efficient treatment pathway can be overwhelming.
However, research has illustrated the promising role mindfulness exercises for depression can play as an alternative to medication or traditional psychotherapy in tackling depression.
This article delves into a comprehensive understanding of depression, its various forms, and why mindfulness-based strategies could be the key to mitigating the symptoms of this mental health disorder.
Remember, this article is not a substitute for professional assistance. If you suspect that you are experiencing depression, seek help from a therapist or medical professional.
Understanding the Complex Nature of Depression
Depression surpasses mere feelings of sadness or occasional lows; it’s a multifaceted mental health disorder that can have profound impacts on an individual’s thoughts, emotions, and actions.
Its severity can vary greatly among individuals, disrupting everyday life activities, from work to school, relationships, and general well-being.
While the root cause of depression remains uncertain, factors like biological and hereditary influences, psychological aspects like stress or trauma, socio-environmental situations like job loss or bereavement, and lifestyle habits may contribute to its development. In certain instances, depression may emerge without any identifiable cause.
Different Types of Depression
There are several types of depressive disorders, each with its own symptoms. Below are some of the most common types:
Major depression (MDD)
The most prevalent form, MDD prompts intense symptoms affecting your thoughts, feelings, and behavior.
You may experience persistent sadness and loss of interest in previously enjoyed activities, changes in appetite or weight, irregular sleep patterns, difficulty concentrating, feelings of guilt or worthlessness, and contemplation of death or suicide.
Persistent depressive disorder (PDD)
This is a mild or moderate type of depression that lasts two or more years.
It causes symptoms similar to those of major depression but less intense. You may still feel sad and lose interest in things you once enjoyed doing, but these symptoms are less disruptive.
Other symptoms include low self-esteem, loss of appetite or overeating, insomnia or excessive sleeping, and problems concentrating.
Seasonal affective disorder (SAD)
This type of depression typically occurs during the fall and winter when there is less natural sunlight.
It can cause various symptoms, including oversleeping, low energy, carbohydrate cravings, and weight gain. You may also experience a negative mood, such as hopelessness or irritability, and feel less interested in usual activities.
Bipolar disorder
Bipolar disorder is a serious mental health condition characterized by extreme mood, energy, and activity shifts.
There are several types of bipolar disorder, with the most common being bipolar I and II. Symptoms of bipolar disorder include drastic changes in mood, energy, and activity levels; extreme shifts in sleep and eating patterns; and unusual risk-taking behavior such as excessive spending or sexual sprees. These manic periods are usually followed by depressive episodes.
Mindfulness-Based Therapy as a Treatment
While it may seem overwhelming, depression is treatable, and mindfulness-based therapies are gaining recognition as a viable treatment option.
These therapies are rooted in fostering a non-judgemental awareness of our thoughts, feelings, and physical sensations, helping us regulate our moods more effectively.
Benefits of Mindfulness-Based Approaches to Treating Depression
Mindfulness-based approaches to treating depression have several benefits. They can help you:
Studies on the Connection Between Mindfulness and Depression
Studies on mindfulness-based approaches’ efficacy in treating depression have shown extremely promising results.
One study published in the National Library of Medicine found that participants who received mindfulness-based cognitive therapy for eight weeks had a 26% lower relapse rate than those given standard forms of treatment for depression, such as antidepressants.
In the follow-up, researchers also found that mindfulness-based therapies were linked to lower levels of depressive symptoms and an increase in quality of life.
Another study published by Frontiers in Psychology found that participants who received meditation-based therapies for four weeks experienced decreased rumination (negative thinking) and depression and increased mindfulness and self-compassion.
Related: Can Meditation Make You Smarter? 7 Ways Meditation Affects Intelligence
How to Get Started With Mindfulness Exercises for Depression
If you think that mindfulness-based therapies may be beneficial for managing your depression, there are several practices that you may wish to try.
Building a meditation routine
Meditation can be instrumental in helping you develop a deeper awareness of your thoughts and emotions, enabling you to react more constructively and empathetically.
Initiate a habit of meditating for five minutes daily, gradually building up to 20 minutes per session. If this seems daunting, it’s perfectly acceptable to start with just a minute daily.
Here’s a quick exercise
The 4-7-8 breathing technique
- Start by letting all the air out of your lungs
- Breath in through the nose for a count of four
- Hold for a count of seven
- Breath out through the mouth making a hissing sound
- Repeat this up to four times and try to notice how you feel
Cultivating Self-Compassion
Self-compassion is an essential skill for managing depression. It involves being kind, understanding, and non-judgmental toward yourself.
Try a loving-kindness meditation, where you wish yourself well and send yourself loving thoughts. This can help to reduce feelings of shame and guilt that often come with depression.
Promoting Positive Thinking
Negative thinking is very common in depression, so focusing on positive thoughts is important. Next time your mind is racing with negative thoughts, try actively thinking of something positive.
This could be anything from a memory of an enjoyable experience to something you’re looking forward to in the future.
Supporting a Loved One Struggling with Depression
If someone close to you is grappling with depression, it can be challenging to know how best to assist. Assure them that they are not alone and that you are there for them unconditionally. Here are a few ways you can offer support:
- Have a conversation. Encourage them to talk about their feelings. Don’t try to “fix” the problem; just listen and be patient. Empathy is essential and will help them feel understood.
- Show your support. If they are open to it, offer to help find resources such as counseling or support groups. You may even help them set up, attend a support group, or go to their doctor’s appointment.
- Be with them. Whether it’s going on walks, talking on the phone, or just sitting together quietly, being there for someone who is depressed can be very comforting.
A strong support system can be an invaluable resource for someone struggling with depression. With your help and understanding, they may be able to get through this difficult period and come out stronger than ever.
When to Get Help
If your depression symptoms are persistent or severe, it is critical to seek professional help. A mental health professional can provide you with the support and resources you need to manage your depression.
So don’t be afraid to reach out for help; there is no shame in seeking support when you need it. Taking this step can help you to find the best path forward for managing your depression.
The Takeaway
Overall, mindfulness-based approaches are a powerful tool for managing depression that can provide long-term benefits for people who suffer from the disorder. This approach may be worth exploring for those looking for an alternative to medication or traditional psychotherapy.
If you are struggling with depression, know I am sending you my love and support. I hope you find a treatment that works for you, and I wish you the very best on your healing journey.
Please share your thoughts, questions, or experiences with managing depression in the comments section below.
Disclaimer: The information provided in this article is intended for educational and informational purposes only. It should not be construed as professional advice, diagnosis, or treatment. If you are experiencing symptoms of any mental health condition, we strongly advise consulting with a qualified healthcare professional.
