Mindfulness and Depression

I struggle to even get up when I'm bad- it's hard to want to do something like that to help sometimes
Would be nice if there was a magic wand.. something along the lines of turning the frown upside down, drinking more water and getting more exercise.. spending time with people.. watching a funny movie or perhaps eating a small piece of dark chocolate following a green vegetable smoothie.

More like Trainspotting without the fun bits
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or feeling lost and cut off from everything..
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Something like that
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My wife is a well-regarded and experienced psychotherapist, and the first thing she does with every client experiencing depression is initially advocate a 'clean' diet of regular un-processed food, daily time outdoors and exercise (even just mild to begin with) and an increase in 'mindfulness' or guided, objective self-observation. This is before she even engages in actual treatment regimes. Without exception, her clients report marked improvements and an increased willingness to embrace whatever treatment regime or changes are agreed for the long term. As she is an integrative psychotherapist, her overall approach is geared to individual circumstances rather than a prescriptive method, but in EVERY case, she advocates clean, regular diet, outdoor exercise and mindfulness. Her track record would suggest it's pretty effective. The report cited here comes as no surprise at all.
 
there is surely a Venn diagram type overlap between mindfulness and CBT. Certainly you need to think about how you think about things in both disciplines, or at least appreciate that you are thinking about what you are thinking about.
 
I have used a mindfulness technique for a few years to deal with mild, but chronic low mood or depression.
I think its good to know that to cultivate mindfulness requires great effort and regular, daily meditation. It's a serious business that can completely change how you view yourself and the world.

I learned the technique through an intensive 10 day silent retreat, practicing 10 hours a day under very controlled conditions, followed by 2 regular sittings of mindfulness meditation at home every day. I also attend further courses when I can. After some time, up to 6 months of regular practice and sustained effort, you begin to be rewarded with the fruits of the practice.

Essentially, this means that your mood eventually changes from heavy to light. This happens because you learn how to be in control of the emotional content of thought. You learn how to detach yourself from the emotional turbulence that dictates most of our thinking and just observe it with non-reaction. You have the choice to identify yourself with negative or discursive thoughts or not. Through the serious practice of mindfulness you become aware of the expansiveness of mind and can begin to free yourself of depression, to let go of it.

I felt very high after my first course of mindfulness meditation, but it soon faded, with the negativity and low moods coming back. The secret I leaned is to sustain regular practice and strengthen self-awareness of all that seeks to control us.. sense impressions, thoughts, emotions etc. This far from easy but it has amazing effects.

If you would like to know more about this technique then I am happy to inform.
 
For me, it would depend where I am in the cycle of depression.

CBT helps me to try to train my mind to challenge the thoughts that leads to anxiety or depression.
Mindfulness would probably help more when I am at a low point and need to clear my head of the negative thoughts.

All of the techniques are useful to manage the condition.
 
Mindfulness has definitely helped me through some dark times. I find it hard at first. Switching off.

Now I keep a daily journal. I got a book called the daily stoic. It helps me stay level. Basically each week they present you with a theme from stoicism and ask you daily questions. You right your journal focusing on that theme. It helps. Although you need to be disciplined. Easy to let a day slip turn into a weeks slip
 
I can usually feel it coming on. Notice it one day when I just don't seem to get the same emotional response as usual to something. Creeps up and sometimes disappears before it gets too bad, it has been considerably better since leaving the UK but it has definitely snuck up on me again. That said, I'm pretty sure it's linked to life events and regret for certain decisions.

I should be absolutely ecstatic, on paper my life has never been better, yet psychologically I feel heavy and drained. I'm pretty strong minded and heavily reflective, maybe too much so.

Nothing has ever quite worked for me...
 
I can usually feel it coming on. Notice it one day when I just don't seem to get the same emotional response as usual to something. Creeps up and sometimes disappears before it gets too bad, it has been considerably better since leaving the UK but it has definitely snuck up on me again. That said, I'm pretty sure it's linked to life events and regret for certain decisions.

I should be absolutely ecstatic, on paper my life has never been better, yet psychologically I feel heavy and drained. I'm pretty strong minded and heavily reflective, maybe too much so.

Nothing has ever quite worked for me...
Totally understand the bits about life events and regret for decisions. Hard though it is, you kind of have to nto look back. Regretting something that happened won't stop it happening. It's in the past. All we can do is learn from things and think about the present. Where are we now? It sounds like things are going OK for you at the moment so have you tried, even day, writing down something you're greatful for, or something that went well that day? It might help. Just to switch the mindset from thinking about the past to thinking about the present.

I know it's only a small think but I think of mental health like physical health. If you break your leg, you don't just fix it. You have long and slow and patient physio. Same with mental health. If you have wounds from the past (I know I do) you can't heal them. But you can slowly and patiently try and ease the pain from them.
 
My wife is a well-regarded and experienced psychotherapist, and the first thing she does with every client experiencing depression is initially advocate a 'clean' diet of regular un-processed food, daily time outdoors and exercise (even just mild to begin with) and an increase in 'mindfulness' or guided, objective self-observation. This is before she even engages in actual treatment regimes. Without exception, her clients report marked improvements and an increased willingness to embrace whatever treatment regime or changes are agreed for the long term. As she is an integrative psychotherapist, her overall approach is geared to individual circumstances rather than a prescriptive method, but in EVERY case, she advocates clean, regular diet, outdoor exercise and mindfulness. Her track record would suggest it's pretty effective. The report cited here comes as no surprise at all.
This is great advice.

When i was in a bad place during the first lockdown it was scary how bad i actually i was. I had zero energy, no patience and would snap at my partner and kids of the smallest thing.

I started going for walks and eating a better balanced diet - not a perfect diet but certainly alot better than it was and that in itself made a massive difference. I found that setting myself daily, weekly targets/tasks to complete helped with motivation and direction. Even simple things as having breakfast with the kids felt like an achievement.

ITs important to remember that what causes one persons depression could be an achievement for somebody else but their a things you can do at home to help shift the brain into a positive place.
 
mindfulness is a huge part to me getting well again. yes i practice yoga and meditation but it is how you just treat yourself in normal life. Stop beating yourself up and be kind to you. that is my main problem. The last 2 weeks ive started hiking again, reminding myself that i am actually a good person, not had a drink for 4 weeks (this is key for me) and enjoying the small things. Like last night onthe way back from AMC, pulled over to look at the stars, Sirius and Mars. they were so bright in the clear sky.

As already said, if you are in it, it is hard as hell to get out of it. mine is now a life style change. i have to, no i want to, keep doing these things as that is what will eventually stop me going down that rabbit hole.

Be kind to yourself.
 
My wife is a well-regarded and experienced psychotherapist, and the first thing she does with every client experiencing depression is initially advocate a 'clean' diet of regular un-processed food, daily time outdoors and exercise (even just mild to begin with) and an increase in 'mindfulness' or guided, objective self-observation. This is before she even engages in actual treatment regimes. Without exception, her clients report marked improvements and an increased willingness to embrace whatever treatment regime or changes are agreed for the long term. As she is an integrative psychotherapist, her overall approach is geared to individual circumstances rather than a prescriptive method, but in EVERY case, she advocates clean, regular diet, outdoor exercise and mindfulness. Her track record would suggest it's pretty effective. The report cited here comes as no surprise at all.
Spot on
 
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