Depression and Mindfulness

Mindfulness meditation has been scientifically proven to be an effective psychological therapy for both treating and preventing depression.

However, many people may still have doubts about whether mindfulness truly helps improve depression.

One common symptom of depression is a tendency toward negative thinking. Individuals may find themselves caught in a cycle of rumination, repeatedly reflecting on past events with regret and self-reproach. Mindfulness meditation is believed to be an effective method to help break free from this pattern.

By cultivating mindfulness, individuals can learn to regulate their emotions more effectively, leading to greater stability in both thoughts and feelings.

In this article, we will explore the relationship between depression and mindfulness, as well as introduce basic breathing techniques that form the foundation of Mindfulness-Based Cognitive Therapy (MBCT).

What Is Depression?

Depression is a condition characterized by severe mood drops, persistent feelings of sadness, and a lack of motivation. In addition to emotional symptoms, individuals may experience physical symptoms such as insomnia and persistent fatigue.

Feeling down or experiencing occasional sadness is a natural part of daily life. These feelings typically fade over time or with distractions.

However, in the case of depression, individuals often struggle to identify a clear cause for their emotional distress. Even when the underlying issues are resolved, their mood does not improve. They may feel unable to move, lose interest in everything, or experience a significant loss of appetite, ultimately facing severe disruptions in daily life.

Treatment Methods for Depression

According to the Ministry of Health, Labour and Welfare’s "Mental Health Portal for Workers," the three primary treatment methods for depression are:

・Rest – Taking sufficient time to rest and allowing both the mind and body to recover.
・Medication – While the effects may not be immediate, it is important to continue taking prescribed medication without rushing the process.
・Psychotherapy and Counseling – Including cognitive behavioral therapy (CBT) and interpersonal therapy.

In the next section, we will focus on the third treatment method, specifically cognitive behavioral therapy (CBT).

What Is Cognitive Behavioral Therapy (CBT)?

Cognitive Behavioral Therapy (CBT) is a psychological therapy that has been scientifically proven to be effective for depression as well as various other mental health conditions.

The term "cognition" refers to the way we perceive and interpret things. CBT is a treatment method that works on cognition and behavior to help alleviate emotional distress and reduce stress.

The Negative Spiral

Have you ever experienced a negative spiral after something unpleasant happened?

Something unpleasant happens ➡ You feel anxious or depressed ➡ Negative thoughts emerge in response to these emotions ➡ Anxiety and depression intensify ➡

When individuals become trapped in this kind of negative spiral, prolonged anxiety can lead to the development of depression.

One of the symptoms of depression is a tendency to become fixated on negative thoughts. This does not only apply to current situations but also to past events, causing individuals to repeatedly dwell on things they cannot change.

This pattern of thinking is called "ruminative thinking" or "overthinking."

When caught in this state, thoughts and emotions become tangled, making it difficult to stay grounded in the present moment. Individuals may feel lost and unable to accept reality as it is.

This is where mindfulness meditation can be beneficial. By practicing mindfulness and focusing on "the present moment," individuals can develop the ability to observe their thoughts objectively.

Mindfulness meditation is considered an effective way to break free from ruminative thinking and excessive negative thoughts.

It helps individuals regulate their emotions more effectively, leading to greater stability in both thoughts and feelings.

Scientific studies have also provided evidence that mindfulness meditation can help prevent the recurrence of depression.

What Is Mindfulness?

The Mindfulness Society defines mindfulness as follows:

"Intentionally focusing awareness on the present moment, observing it without judgment and without attachment."

We often unconsciously direct our attention to regrets about the past or worries about the future. When we repeatedly think about regrets and anxieties, they grow larger within our minds and bodies, causing distress and suffering.

By consciously focusing on "the present moment" and simply "observing" reality as it unfolds, we can learn to accept negative emotions such as regret, anxiety, and anger. This practice is believed to help improve mental well-being.

Introducing Mindfulness into the Medical Field

Dr. Jon Kabat-Zinn of the University of Massachusetts was a key figure in scientifically studying and introducing mindfulness into the medical field.

In 1979, he developed the Mindfulness-Based Stress Reduction (MBSR) program, a form of mindfulness meditation. His research in the field of neuroscience demonstrated that mindfulness could help improve depression and alleviate chronic pain, leading to its widespread recognition around the world.

In the field of psychology, mindfulness has also been found to positively influence self-awareness, impulse control, and other cognitive functions.

Mindfulness-Based Cognitive Therapy (MBCT)

Mindfulness-Based Cognitive Therapy is a combination of Mindfulness-Based Stress Reduction and Cognitive Behavioral Therapy.

It has been proven effective in preventing relapse in patients with recurrent depression and is also utilized as a treatment method for individuals with mental health conditions.

Additionally, it is used in the business world to manage stress and improve productivity at work.

How to practice mindfulness-based cognitive therapy

Here, we will explain the basic breathing techniques of Mindfulness-Based Cognitive Therapy.

1. First, sit on a chair with your back straight. The key is to maintain a stable posture by imagining your weight evenly centered on your sit bones while keeping your spine upright.

Slightly open your knees and place the soles of your feet flat on the floor.

Ensure that your ears, shoulders, and hip bones align vertically, with your navel positioned directly beneath your nose. Be mindful not to excessively arch your lower back.

2. Relax your arms and shoulders, adopt a comfortable posture, and regulate your breathing. The most important point is not to control your breath.

Visualize the air being inhaled through your nose, passing through your windpipe, and reaching your lungs.

Simply observe the physical sensations that occur as you breathe, such as your abdomen expanding and contracting or your shoulders rising and falling. Try to recognize the feeling of "I am inhaling now" and "I am exhaling now."

Focus your awareness on your natural, unconscious breathing and observe it attentively.

3. After a while, your attention may begin to wander, and your mind may start to drift. This is known as mind-wandering.

It is essential to first acknowledge, "My thoughts and mind naturally move from one place to another."

Even if distracting thoughts arise, simply recognize, "I was just thinking about this," and then gently return your focus to meditation.

Avoid blaming yourself for losing concentration, and do not chase after the thoughts or emotions that arise. Even if your focus drifts, calmly bring your awareness back to your breathing.

4. How does your mind feel? You may feel a sense of calm, or you may not.

Even if you feel mentally settled, understand that this state is temporary. Likewise, if you experience anger or frustration, recognize that these emotions, too, will eventually pass.

The potential risks of mindfulness meditation for depression

While mindfulness meditation is generally safe, it is important to be aware that it may worsen symptoms of certain mental health conditions.

For individuals with depression, schizophrenia, obsessive-compulsive disorder, or other psychiatric disorders, attempting to eliminate excessive thoughts through meditation may unintentionally direct their attention toward their anxieties and personal struggles, potentially worsening their symptoms.

Similarly, individuals with post-traumatic stress disorder may experience resurfacing traumatic memories during meditation.

If you feel heightened anxiety or distress while practicing mindfulness meditation, it is advisable to immediately consult your doctor or a mental health professional.

Precautions for individuals with depression practicing mindfulness meditation

Studies have demonstrated that mindfulness meditation can help prevent the recurrence of depression.

However, since there is also a possibility that it could exacerbate symptoms, anyone considering mindfulness meditation should first consult a doctor or psychologist.

It is crucial to determine whether it is safe for you to practice.

Additionally, as depression is often associated with personality traits such as perfectionism, individuals with depression may push themselves too hard when practicing mindfulness, leading to exhaustion and diminished benefits.

It is important to practice mindfulness meditation within your limits and without overexertion.

Mindfulness can be effective for depression, but be mindful of the risks

This article has discussed the relationship between depression and mindfulness, as well as breathing techniques and

Mindfulness is about focusing on the present moment rather than dwelling on the past or worrying about the future. It involves directing your awareness to your thoughts and physical sensations as they are, without judgment.

Scientific studies have confirmed that mindfulness can be an effective psychological approach for both the treatment and prevention of depression.

However, if you have depression and are considering mindfulness meditation, please keep the following precautions in mind.

・Always consult a medical professional before starting mindfulness meditation.
・Be aware that mindfulness meditation could potentially worsen symptoms.

Additionally, it is essential not to push yourself too hard and to practice mindfulness at a comfortable pace.

Thank you for reading until the end.