Depression is one of the most common mental health issues. Up to 20 per cent of adults will be diagnosed with depression at some point in their lives. Mindfulness for depression can help change your relationship with your mind, leading to a reduction in symptoms and a reduction in relapses.
There does not seem to be a single cause for depression – brain chemistry, hormones, genetics, life experiences and physical health all contribute. Women are more likely to be diagnosed with depression than men (24 per cent versus 13 per cent in the UK).
Perimenopause and the transition to menopause are regarded as ‘at risk’ times for depression. Women without a history of depression are two-four times more likely to experience symptoms during perimenopause. This rises to five times if you have had depression before, particularly if linked to pregnancy/periods.
Depression in midlife is not always due to hormones. Poor sleep, hot flashes and night sweats, stressful life events and other physical health factors all play a part.
How mindfulness for depression helps
Mindfulness is a recognised treatment for depression. It helps you pay attention to thoughts, feelings and sensations without judgement. When you can see thoughts as just thoughts, not facts, you can detach yourself from them. Learning to be an observer of your experiences helps you not get caught up in them.
Although the causes of depression are multiple, two aspects seem to increase symptoms and chances of relapses. Rumination and avoidance. Mindfulness can help with both.
- Rumination involves dwelling on the past, replaying past flaws, thinking in a negative loop. With depression, there tend to be distinct thought patterns that accompany episodes. Examples might include ‘I’m no good’, ‘What’s wrong with me’, ‘My life is a mess’, ‘I’ll never make it’. Mindfulness can help you notice these negative thoughts and disengage from them. The thoughts are subtle signs of depression and the more you realise this, the more you can change the conversation. When you view thoughts as just thoughts, feelings as feelings, they are disempowered. And you can counter the negative loop with evidence.
- Avoidance can be when you do not get on with something even when you know there will be negative consequences. It might be procrastinating over completing some paperwork, or not going out to a social event because you might not enjoy it. The mindful quality of acceptance can help you. When you focus on the present, without trying to change it and without judging yourself, it can help you separate yourself from a downward spiral.
Five ways to practice
Breaking the cycle of depression does not have to mean big steps. Progress can often be made by making small changes consistently over time. Here are five ways to start the process.
- Count breaths. Once you notice your breath, this means you are in the present moment.
- Write down. It is not always easy to know what you are thinking to start with, so try writing thoughts down.
- Change self-talk. If you find yourself thinking ‘I am useless’, change it to ‘I am having a thought that I am useless’.
- RAIN meditation: a way to practice recognising what is happening and accepting yourself.
- Self compassion: do something for yourself, take a walk, drink a glass of water, listen to music.
Research tells us higher levels of mindfulness result in lower levels of rumination, avoidance, perfectionism and maladaptive self-talk. The practice is simple, but not easy, and it helps to enjoy the journey, not just be focused on the destination. Here is a guided meditation on bringing your mind back from thoughts. The practice is 10 minutes long.
Mindfulness tip: hand-writing things down slows your brain down, which helps you understand what you are thinking, and view thoughts as just thoughts.
