Mindfulness, How It Can Help With Depression Symptoms
Mindfulness is a broader term to describe attuning and being present in the here and now. What may come to mind with mindfulness is meditation. Meditation can be a part of mindfulness practice but isn’t all that mindfulness can be. This article will talk more about mindfulness and integrating it into daily life to reduce symptoms of depression.
What is mindfulness and how can it help me?
As mentioned above mindfulness is attending to your present moment. Mindfulness is also maintaining awareness of thoughts, feelings, and emotions without judgment. When we are more focused on future-oriented or past-oriented thinking we can start spiraling. By keeping awareness focused on the here and now that can prevent a spiral from starting. Mindfulness reminds us that we are not our thoughts. That although we have thoughts that come in and out of our awareness during any given day, that doesn’t mean that we have to pay attention and give meaning to all of the thoughts that we have. We may not have control over what thoughts come in, but we can decide how much thought is going to impact us.
What are different examples of mindfulness that I can engage in?
There are many different ways we can engage in mindfulness. Going on walks, exercising, and yoga are some examples of activities that are a part of mindfulness. Engaging in an art activity is also mindfulness as you are working on something in the present. Mindfulness also involves attuning to the body and relaxing areas of tension or stress that might be present. Engaging in breath work including counting how many breaths in and out within a specific timeframe. A last example that I will provide is using journaling as a way to practice mindfulness could be helpful as well.
Mindfulness effectiveness in reducing depression symptoms.
Mindfulness can be helpful in distancing from depressive thoughts. You are able to distance yourself from catastrophizing thoughts and self-critical thinking that can come with depression through mindfulness. Depression symptoms can cause a loss of interest in things that used to be enjoyable. Depression can get individuals into a pattern of avoidance as a result. The act of mindfulness increases the ability of an individual that practices it to develop more compassion. Compassion from mindfulness comes in the form of acceptance of thoughts and feelings with minimal judgment. Once individuals are able to accept where they are with that minimal judgment more motivation could emerge.
What does mindfulness look like in a therapy setting?
Now that mindfulness has been more defined we can go into what mindfulness can look like in therapy with your therapist.
Exercises for breathing: Your therapist may help you by coming up with techniques to remember how to engage in deep breathing. When in moments of stress it could be hard to remember to breathe, but it could be made easier by remembering to do a 4-4-4 breath otherwise known as a square breath.
Grounding exercises: Your therapist could help you ground yourself from panic or negative thoughts by asking you to identify things that are associated with your senses. This would look like asking you to name 5 things you can see, taste, feel, and hear.
Body Scan: Your therapist through guided meditation may ask you to identify where in your body you feel stress or tension. This attunement can help with reducing tension and stress in the body.
Begin Working With A Depression Therapist in Charlotte, NC
Are you ready to start your journey toward healing? Contact us today to get started. Our team of therapists looks forward to hearing from you and offering support from our Charlotte, NC-based practice. We would be happy to answer any questions you may have about couples therapy and what to expect. You can start your therapy journey by following these simple steps:
Fill out our contact form
Meet with a caring therapist
Start giving your relationship the support it deserves!
Other Services Offered With Inward Counseling
Depression counseling isn’t the only service our team offers. We know that you may experience more than one mental health concern at a time. This is why we are happy to also offer therapy for anxiety, family, Christian counseling, and EMDR. We also offer trauma therapy and couples counseling. Visit our blog or about page to learn more today.