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Mindfulness & Depression: Practicing Self-Awareness to Combat Negative Emotions

Benjamin Hamburger, Psy.D. Benjamin Hamburger, Psy.D. June 19, 2019

There is currently a lot of research being done in the field of mindfulness as it relates to psychology. Specifically, a new brand of therapy called mindfulness-based cognitive therapy or MBCT has been increasing in popularity. It combines the effects of the well-researched and empirically supported field of cognitive psychology with this concept of mindfulness. Early research has supported this combination saying that it can be more effective than pure cognitive therapy.

 

MBCT has two components to it: mindfulness and cognitive therapy. The mindfulness element typically includes some mindful meditation exercises along with other mindfulness principles. These principles will focus on being present in the moment and being aware of one’s own body. The cognitive therapy aspect of MBCT refers to working to identify negative thinking styles and changing those patterns of thinking.

 

Research has shown that MBCT helps treat depression. A study of depressed patients found that MBCT was specifically helpful in patients who have experienced more than three depressive episodes in the past (Teasdale, 2000). In a different review of available research done by Hofmann in 2010 shows that there is a connection between MBCT and improved mood symptoms.

 

One thing to note is that if you are severely depressed, it may be challenging to begin practicing mindfulness. Mindfulness requires significant concentration, something that can be difficult when experiencing a depressive episode. If this is the case for you, it may be a good idea to focus on the cognitive aspect of therapy before trying to practice mindfulness.

Treatment Specialists

Treatment Specialists

What is Mindfulness?

 

You have probably heard the word mindfulness popping up a lot recently. Mindfulness is more than just a buzzword – it is one of the hottest areas of psychological research today. Most simply, mindfulness is the practice of being present in one’s body as well as in the moment. In terms of being present in one’s body, this refers to being aware of the many different functions your body performs in any given moment. For example, right now your body may be breathing, sitting in a specific position, smelling things, hearing things, etc. Through the practice of mindfulness, one strives to become aware of all of the things his or her body is doing. Similarly, mindfulness is focused on the present moment, meaning: where you are, who you are with, what surrounds you, etc. When practicing mindfulness, it is important to recognize that you will have many different thoughts running through your mind. The secret is to accept those thoughts as normal and try to refocus your mind on being present in the moment.

Why do you keep saying “practice” mindfulness?

 

That is because mindfulness is not something that is easy to master. It is important to recognize that you will never be completely mindful. Instead, we can always be working towards a more mindful life. Recognizing that mindfulness is a process and not an end goal will go a long way toward making it a life practice. One of the critical tenets of mindfulness is to approach it without judgment of oneself. If you can recognize that mindfulness is a practice and a way to approach the world, you will be much more successful in applying it in stressful or depressing situations.

Conclusion

 

Mindfulness is one of the most exciting and promising areas of research in psychology today. Mindfulness focuses on being present in the moment and being aware of your experience and surroundings. Mindfulness can help patients shift their focus from a broad negativistic style of thinking to a more specific and present-focused style. Keep in mind that mindfulness is not a goal but a practice, and the more time you spend working on it, the better you will become.

 

Disclaimer: The information on this website is intended to be used for informational purposes only. This blog should not be used for therapy purposes and does not constitute or establish a doctor/patient relationship. This website offers information and links to helpful resources, however, is not intended to be considered treatment.

Works Cited

 

Freudenthaler, L., Turba, J.D. & Tran, U.S. (2017). Emotion Regulation Mediates the Associations of Mindfulness on Symptoms of Depression and Anxiety in the General Population. Mindfulness, 8: 1339.

 

Hofmann, S. G., Sawyer, A. T., Witt, A. A., & Oh, D. (2010). The effect of mindfulness-based therapy on anxiety and depression: A meta-analytic review. Journal of consulting and clinical psychology78(2), 169-83.

 

Teasdale, J.D., Segal, Z.V., Williams, J.M.G, Ridgeway, V.A., Soulsby, J.M., Lau, M.A. (2000) Prevention of Relapse/Recurrence in Major Depression by Mindfulness-Based Cognitive Therapy. Journal of Counseling and Clinical Psychology, 68 (4), 615-623.

Doctor Profile

Benjamin Hamburger, Psy.D.

Clinical Psychologist

Licensed clinical psychologist in New York and California.
Provides individual, group and couples psychotherapy for children (and their parents), adolescents, and adults.
Specializes in working with individuals struggling with depression, anxiety and ADHD.

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