When it comes to depression, there is a variety of treatments that can help people better deal with their symptoms and live productive lives. Mindfulness is often recommended to help people better deal with their symptoms and perform everyday tasks. As a depression treatment center in Scottsdale, Healing Foundations Center utilizes mindfulness techniques as well as other methods to help people with depression. We will explore the benefits of doing so and share some ways you can practice mindfulness daily to treat depression.
What is Mindfulness?
Mindfulness is a technique for focusing on being aware of what you’re feeling in the present moment.[1] When people practice mindfulness, there is no judgment.
Practicing mindfulness can involve breathing methods, guided imagery, and other techniques aimed at relaxing the mind and body. Mindfulness forces you to shift your focus to the present rather than rethinking past events and worrying about the future. This can reduce feelings of worry that can cause depression and impact your mood. Practicing mindfulness repeatedly can increase its healing properties throughout the body as you become more aware of your feelings.
Benefits of Mindfulness Practices in Depression Treatment
Research indicates that practicing mindfulness can help treat depression. One 2016 study showed that patients who were part of a mindfulness-based treatment had a significantly lower risk of falling back into depression than those who did not receive the treatment.[2]
Another study showed that mindfulness-based cognitive therapy helped to prevent the recurrence of depression as effectively as maintenance antidepressant medication did.[3] Further research has indicated that mindfulness can change a person’s brain structure in significant ways that are linked to lower depression scores[4]
Let’s explore how people can benefit from mindfulness as part of their depression treatment.
Reduces Negative Thoughts
When people practice mindfulness, they are encouraged to reflect on their thoughts without judgment. This type of exercise can help to reduce the negative thoughts that can accompany depression.
Promotes Present Day Focus
Since people who are depressed often get caught up in negative thoughts about the past or worries about the future, practicing mindfulness helps to shift the focus back to the present and reduce depression symptoms.
Promotes Self-Compassion
Mindfulness can help people to be more compassionate towards themselves. This can help people who are very critical of themselves as a result of their depression.
Increases Emotional Regulation
As people become more aware of their emotions in the present moment, they can learn to better manage them and cope with uncomfortable feelings.
Improves Resilience
Practicing mindfulness allows people to develop the necessary skills to help them get through difficult situations and bounce back.
Helps You to Look at Your Thoughts
When you practice mindfulness, you can observe your thoughts without trying to control them. It allows people to discover patterns that can lead to depression.
How to Practice Mindfulness
There are many ways to practice mindfulness, many of which can be done through intentional breathing and movements.
Practicing mindfulness breathing can include noticing how your breathing feels and sounds as you inhale and exhale. A deep breathing exercise may look like this:[5]
- Sit or lie down in a comfortable position.
- Put one hand on your stomach.
- Inhale for 3 seconds and notice how your hand rises as you breathe in.
- Exhale for three seconds and notice how your hand falls as you breathe.
- Repeat this cycle.
When doing this, describe the sensations you feel without labeling them as good or bad.
Mindfulness can also be practiced through movement. Yoga is a good way to practice mindful movement and take a walk. When you go for a walk, pay attention to how your feet feel when they hit the ground or how the sun feels on your skin. If you feel your thoughts drifting, refocus on how the walk is impacting your five senses.[5]
Guided imagery is another way to use mindfulness to treat depression. It helps visualize calming scenes to shift focus away from negative thoughts. Many people also practice mindfulness through meditation, which allows them to pay attention to thoughts as they pass through their brains. Many guided meditations are available online to help you learn how to meditate and reap the benefits.
Several mindfulness-based therapy programs help people reframe their thoughts and behaviors as a way to treat depression.
Healing Foundations Center is Your Depression Treatment Center in Scottsdale
As a depression treatment center in Scottsdale, the team at Healing Foundations Center is here to help people better manage their depression symptoms and live productive lives. We employ a variety of techniques and treatments to develop the best customized course of treatment for each patient.
We get to know each patient so that we can best treat them and their depressive disorder. Our team understands that each patient is different, which is why each treatment plan needs to be unique. To learn more about our depression treatment program, contact the team at Healing Foundations Center today.
Sources:
[1] https://www.mayoclinic.org/healthy-lifestyle/consumer-health/in-depth/mindfulness-exercises/art-20046356
[2] https://jamanetwork.com/journals/jamapsychiatry/fullarticle/2517515
[3] https://www.apa.org/monitor/2015/03/cover-mindfulness
[4] https://www.nature.com/articles/s41598-019-47470-4
[5] https://psychcentral.com/depression/how-does-mindfulness-reduce-depression#exercises