In recent years, the number of patients with depression has been on the rise, with many suffering from the condition. There are a variety of treatments available, including medication and counseling, but many people do not find them effective.
In this context, “mindfulness” is gaining attention. Mindfulness refers to a state of mind in which one focuses one’s awareness on the “now, this moment” and objectively observes one’s thoughts and feelings.
This article explains the effects of mindfulness on depression, the reasons for such effects, specific ways to practice mindfulness, and cautions for people with depression.
Contents
The Effects of Mindfulness on Depression
Let’s begin by looking at the effects of mindfulness on depression.
Reducing Antipathy, Worry, and Positivity
A study by Parmentier et al. (2019) [1] surveyed 1151 adults and found that mindfulness directly and indirectly reduces symptoms of depression and anxiety.
Those with higher levels of mindfulness were more likely to
. less inhibited emotionally.
Less anti-reciprocal thinking
(Thinking negative thoughts over and over again)
Less worry
High cognitive reappraisal
（High cognitive reappraisal (reappraising negative things in a positive light)
Less antipathy and worry, and more positive thinking, which in turn helps to alleviate depression.
You will be able to overcome difficult situations.
In a study by Zhang et al. (2024) [2], 936 college students were surveyed.
The results showed that mindfulness reduced depressive symptoms in college students and that this effect was due to psychological resilience.
Psychological resilience means the following.
It is the ability to adapt to and overcome difficult situations.
Mindfulness enables us to cope with difficult situations, which in turn helps to reduce depression.
Mindfulness emphasizes not evaluating and judging the current experience. It accepts and views things as they are, even if they are uncomfortable.
This practice may help us develop a tolerance for painful experiences.
Self-acceptance deepens.
Furthermore, a study by Takahashi et al. (2019) [3] found that an 8-week mindfulness training program was effective for 16 people with depression and anxiety.
According to the researchers, mindfulness and self-acceptance were key factors in the program’s effectiveness
What is self-acceptance?
Accepting yourself as you are, including your good and bad qualities.
It is to accept yourself as you are, including your good and bad qualities.
Mindfulness is thought to increase self-acceptance because it allows us to objectively observe our own thoughts and feelings and to accept ourselves as we are without self-denial.
Based on these research results, mindfulness can be expected to reduce symptoms of depression.
Also effective in preventing recurrence
According to an article by the Oxford Mindfulness Foundation [4], mindfulness-based cognitive therapy (MBCT) for patients with recurrent depression reduced the recurrence rate by 50%.
This suggests that mindfulness is also effective in preventing recurrence of depression.
MBCT is a treatment method that combines cognitive therapy and mindfulness. Cognitive therapy aims to modify the patterns of thinking that cause depression.
MBCT enables the patient to recognize and correct the patterns of thinking that cause depression. In addition, mindfulness enhances the ability to cope with stress and self-acceptance, which is believed to prevent recurrence.
Why mindfulness is effective for depression
Why is mindfulness effective for depression?
Suppression of Anti-Logic Thoughts
Depressed people tend to be easily trapped in negative thoughts, such as past failures and anxiety about the future.
Mindfulness enables them to objectively observe these thoughts and break free from the negative loops that repeatedly plague them.
Specifically, mindfulness can be expected to have the following effects.
Become able to objectively observe thoughts and feelings
Become less trapped in negative thoughts
Understand the difference between thoughts and reality
Negative thoughts do not necessarily correspond to reality. Understanding the difference between thoughts and reality through mindfulness can prevent you from becoming overly worried or anxious.
Promoting Self-Acceptance
By observing one’s thoughts and feelings objectively through mindfulness, one is able to accept oneself as one is without denying oneself.
Self-acceptance plays an important role in the treatment of depression.
As self-acceptance increases, the following benefits can be expected
Increased self-affirmation
Decreased self-negativity
Increased kindness to self
Self-denial is one of the factors that exacerbates symptoms of depression. Mindfulness can reduce self-denial by noticing and correcting self-negating thought patterns.
Improved Concentration
Mindfulness can improve concentration and bring awareness to the present moment, thereby reducing the amount of time spent worrying and worrying.
When you improve your concentration, you can expect the following benefits
Fewer distractions
Focus on the present moment
Increased happiness and joy
Reduced negative thoughts, anxiety, and other distractions will clear your mind and allow you to focus on what is in front of you.
Concentration has also been shown to be related to joy. In moments when you are immersed in something and forget yourself and time, your mind is liberated and a sense of fulfillment emerges.
Coping with Stress
Mindfulness can help reduce stress by changing our reactions to stress.
Specifically, mindfulness can help
Become able to objectively observe your reactions to stress
Become less likely to overreact to stress
Learn how to cope with stress
By practicing mindfulness, you can objectively observe your reactions to stress and respond appropriately.
Four ways to practice mindfulness
Mindfulness is a method of training the mind that can be used to improve symptoms of depression, prevent recurrence, and reduce stress, among many other benefits.
Here are four easy ways to practice mindfulness in your daily life.
Breath meditation
Slowly and deeply focusing on the breath helps to calm the mind and focus on the present moment.
- Sit in a quiet place and straighten your back.
- Close your eyes and focus your attention on your spontaneous and repeated breathing.
- Focus on the spontaneous expansion and contraction of your abdomen.
- Concentrate on your breathing, and when a thought comes to mind, notice, “Oh, a thought came to mind,” and return your attention to your breathing again.
- Continue for 5-10 minutes.
RELATED ARTICLE.
How to Do Mindfulness Breathing Meditation and Its Benefits [Easy Even for Beginners].
3 Minute Breathing Space Method
The 3 Minute Breathing Space Method is a breathing meditation that can be easily practiced in three steps.
Perform the following steps one minute at a time.
Step 1: Become aware of your current experience.
Become aware of the body sensations, thoughts, and moods that are happening right now, and look at them and say, “I’m feeling 00 right now.
Step 2: Pay attention to your breathing.
Choose a place where you can easily feel the movement of your breath and focus your attention on that sensation. For example, focus on the expansion or contraction of your abdomen, or the moment your breathing changes. If another thought occurs to you during the process, realize, “Oh, a thought has occurred,” and return your attention to the breath again.
Step 3: Observe everything you are feeling.
Openly feel and accept everything you are feeling right now, including thoughts, feelings, body sensations, and breath.
We also pay attention to the fact that our experience is changing.
RELATED ARTICLE.
What is the 3-Minute Breathing Space Method? An Easy and Continuous Meditation Method
Mindfulness Walking
Mindfulness walking, in which you become aware of your surroundings and your body’s movements while walking, can be easily practiced in your daily life.
1. While walking slowly, become aware of the sights and sounds around you and the movements of your body.
2. Concentrate on the sensations of the soles of your feet and the feel of the ground with each step.
3. Focus on your breathing, and when a thought comes to mind, realize, “Oh, a thought came to mind,” and return your attention back to your surroundings and body.
Continue for 10-20 minutes.
Related articles:.
How to do walking meditation (walking meditation)! How to Meditate on Walking to Change Consciousness
grounding
Grounding is a way to calm anxiety and confusion by bringing awareness to the here and now.
Specific Methods
…54321 Method.
Focus your attention on five things you can see, four things you can feel on your skin, three things you can hear, two things you can smell, and one thing you can taste. Through the five senses, focus on the here and now.
Related articles:.
What is Mindfulness “Grounding”? Explaining its Meaning, Effects, and How to Do It
What to Consider When Doing Mindfulness for People with Depression
In recent years, mindfulness has been attracting attention as a treatment for depression. However, there are some precautions to be taken when mindfulness is practiced by people with depression.
Consult a physician
Depressed people should always consult with a physician before practicing mindfulness.
Mindfulness can be expected to improve symptoms of depression, but it may also worsen some symptoms.
By consulting a physician, you will be able to understand the methods and precautions of mindfulness that are appropriate for your condition.
Provide a safe environment
When practicing mindfulness, wear relaxing clothes in a quiet place with little external stimuli such as ambient sound or light.
It is also important to prepare an environment where you can stop immediately if you feel anxious or fearful. In addition, learn grounding and other calming techniques before meditating.
Take it easy.
It is important to start with short periods of mindfulness. Start with five minutes and gradually increase the time.
Forcing yourself to meditate for long periods of time may break your concentration and intensify negative thoughts.
Do not deny negative feelings.
Negative feelings may arise during mindfulness. Do not deny such feelings and observe them objectively.
Now I am feeling sad.”
Now I am feeling anxious.
It is also effective to label your feelings with words such as “I am feeling sad right now,” or “I am feeling anxious right now.
Continue
Mindfulness is effective when it is continued.
It is important to continue, even if only a little each day. To make it a habit, it is a good idea to set your own rules, such as meditating for five minutes first thing in the morning when you wake up.
Conclusion
Mindfulness is gaining attention as a new approach to depression. Research has shown that mindfulness can be effective in reducing symptoms of depression and preventing its recurrence.
In particular, it is believed that mindfulness improves symptoms of depression by suppressing counterfactual thoughts and negative emotions and promoting self-acceptance.
When mindfulness is practiced by people with depression, it is important to consult with a physician and to create a safe environment. Through continuous practice, the benefits can be realized.
Related Articles:.
Does Mindfulness Change the Brain? Explained with Scientific Evidence
