Mindfulness, or paying full attention to the present moment, can be very helpful in improving the cognitive symptoms of depression. These debilitating feelings can include distorted thinking, difficulty concentrating and forgetfulness. Cognitive symptoms can impair all areas of a person’s life. For instance, poor concentration can interfere with your job or schoolwork. Negative thoughts can lead to negative emotions, deepening depression.
Focusing on the here and now helps individuals become aware of their negative thoughts, acknowledge them without judgment and realize they’re not accurate reflections of reality, writes author William Marchand, M.D., in his comprehensive book Depression and Bipolar Disorder: Your Guide to Recovery. In it, Dr. Marchand recounts the benefits of mindfulness interventions and provides in-depth information about other psychotherapeutic and pharmacological treatments.
Through mindfulness, individuals start to see their thoughts as less powerful. Furthermore, these distorted thoughts – such as “I always make mistakes” or “I’m a horrible person” – start to hold less weight. In his book Marchand describes it as “watching ourselves think. We ‘experience’ thoughts and other sensations, but we aren’t carried away by them. In fact, we just watch them come and go.
Furthermore, ”Mindfulness-based cognitive therapy (MBCT) is a group therapy that combines mindfulness principles with cognitive therapy to help prevent relapse in depression. It’s based on mindfulness-based stress reduction (MBSR), a program developed by Dr. Jon Kabat-Zinn. MBSR includes mindfulness tools, such as meditation, a body scan and hatha yoga, along with education about stress and assertiveness, according to Marchand.
“Mindfulness meditation is essentially training one’s attention to maintain focus and avoid mind wandering,” said Marchand, also a mindfulness-based cognitive therapy provider who practices meditation in the Soto Zen tradition. “Strengthening one’s ability to focus attention can help with concentration and memory.” CONTINUE READING