Episode Transcript
Can mindfulness make depression worse? You’ve probably heard how mindfulness and meditation can help with the symptoms of anxiety and depression. But for some people, mindfulness and meditation can aggravate the symptoms of anxiety and depression. Today, I want to talk about why that is, how it happens, and what we can do about it. Welcome to Making Friends With Depression.
Hello friends, and welcome back to another edition of Making Friends with Depression. I am your host, Charles Minguez.
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Before we dive into the show, I want to share some background information, so listeners know why I’m doing this podcast and where I’m coming from.
My History With Depression and Mindfulness
My history with depression and mindfulness goes something like this. I’ve lived most of my life with major depression and schizoaffective disorder. I was first diagnosed at 13, and I’m now in my 40’s. So, mental illness and wellness have been a big part of my life.
I have spent over twenty years studying mindfulness. I started with yogic philosophy at the Yoga Life Institute. But over time, I found my way to Buddhism. I’m a practicing Buddhist and sometimes teach beginner meditation classes.
As my healing progressed, I volunteered with the National Alliance on Mental Illness, also known as NAMI, and facilitated meetings for adults experiencing poor mental wellness.
My story, plus my lived experience, is something that I hope others find inspirational. My motivation, however, is to give back and help others. This podcast is one way that I can do that.
I Am Not a Therapist
But listen, I’m not a therapist or a counselor. The content on this show is not meant to be taken as medical advice. I’m only trying to inspire hope by sharing my story and the techniques that helped me during my healing process because I think you’ll find them helpful too.
Now for today’s show.
Can mindfulness make depression worse?
Should Depressed People Meditate?
As many of you know, I’m a big advocate for using mindfulness and meditation to help with the symptoms of depression. It’s a practice that I have found helpful in my journey and there is research out there showing the benefits of using a meditation practice to reduce the symptoms of anxiety and depression.
Two of the most notable benefits of a meditation practice include decreased levels of the stress hormone cortisol and an increase in the neurotransmitter serotonin. I actually have another podcast episode where I explain more details about the benefits. You can find a link to that episode in the show notes.
But, just like anything else, mindfulness and meditation aren’t a cure-all for anxiety and depression. Many ask can mindfulness make depression worse? And in fact, one study done in 2019 showed that 25% of meditators had some adverse effects when doing a practice. Let’s take a look at what some of those adverse effects were.
Negative Side Effects of Meditation
The negative side effects experienced by those meditators in the study varied from lack of restful sleep to experiencing a blunting of emotions due to the limbic system and the amygdala becoming overstimulated. As you can imagine, if you’re already living with these symptoms due to anxiety and depression, you don’t want to add on anymore.
Another interesting piece of information to come from the study was that someone suffering from body dysmorphia may not find a body scan meditation helpful and someone suffering from panic attacks may not find a breathing meditation helpful. This is a key insight and an area where students and teachers can work better to support one another with clear communication.
But I also wonder if some of the negative experiences, and I’m not saying all of them, but maybe a few are induced because of the way we live in the West. In Western culture, we aren’t used to just sitting still.
The Difference Between Mindfulness and Meditation
Even though mindfulness and meditation have been growing in popularity since the late ’60s, it seems there is still a lot of confusion around what it is. At its core, meditation is a practice that involves training the mind to focus on a virtuous object like compassion, patience, etc.
There are many different types of meditation, but most involve some form of mindfulness, which is the practice of paying attention to your thoughts, feelings, and bodily sensations without judgment.
I think a lot of people come to meditation hoping to just turn off the mind and all thoughts. The Western approach to mindfulness and meditation often seems like we’re searching for a quick fix. But again, the practice isn’t a cure-all.
If you come into meditation with this expectation, you will be disappointed and I can see how it can aggravate anxiety and depression. So if you want to practice mindfulness and meditation, what can be done about any potential negative effects?
Practical Solutions to Get Health-Improving Benefits from Meditation
When getting started with a meditation practice to help anxiety and depression, remember to take it slow, know what your expectations are, and start by using guided meditation.
Jumping right into a thirty-minute style of meditation probably isn’t the best approach. Try starting with a five-minute practice and work your way up to longer periods of practice.
Circling back to the example of someone experiencing anxiety or body dysmorphia and then trying breathing or body scan meditations, set clear expectations of what you’re looking to get out of the practice and then search for styles of meditation that will best suit your needs.
One thing that has helped me greatly with my practice is meditating with others in a group, guided setting. Not only do you have an experienced meditator helping you through the process, but then you then have like-minded individuals to talk to and share your experiences with. It’s extremely beneficial.
Mindfulness and Meditation: The Bigger Picture
Can mindfulness make depression worse? Maybe, but the chance of you experiencing negative effects is far lower than experiencing the benefits.
Remember before starting a practice to take your time with meditation, set an intention, and find a style that works for you.
Support the Show
Thanks for being here. I appreciate you listening. If you’d like to learn more about what was discussed in today’s episode, visit my website, Making Friends With Depression. You’ll find today’s show transcript and resources.
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Ok, thanks again, and until next time friend, many blessings!