Health Meditation: Cure Depression

Health Meditation : Cure Depression

7 min readOct 28, 2021

Depression is a prevalent mental health disease that can manifest itself in a number of ways.
Health Meditation : Cure Depression
If you suffer from depression, you may have chronic symptoms such as a persistently poor mood. Alternatively, you may experience significant depressed episodes a few times a year. You may also find that your symptoms change or worsen over time.

Depression therapies can sometimes be quite effective right away.

You could:

locate a fantastic therapist
had good results with medicine
adopt lifestyle adjustments that will aid in the relief of symptoms

Even with therapy, depression symptoms might persist. If the treatments listed above haven’t been as effective as you anticipated, you might want to explore including meditation in your treatment plan.

Woman meditating in lotus pose on green dandelion meadow against forest. Practicing of yoga at summer. Training and meditation outdoor. Healthy lifestyle. Woman enjoying sunny springtime day in meadow.

How can it assist?

Is meditation good for depression? If you’re dubious about the suggestion, you’re not alone. You could even believe it sounds like a tip from those who claim that if you only “smile more!” or “think positively!” your melancholy would better.

Meditation will not cure your problems, but it will make them more tolerable. This is how.

It teaches you how to deal with depression more successfully

Learning to be present in the moment might help you detect early warning signals of a depressed episode.

Meditation can help you pay attention to your emotions as they arise. So, if you start having negative thoughts or notice increased irritation, exhaustion, or a loss of interest in the activities you normally like doing, you may want to prioritize self-care to prevent things from getting worse.

It aids in changing your reaction to negative thinking

Depression may bring on a slew of gloomy ideas. You may feel hopeless, useless, or furious about your life (or even yourself). Because meditation entails increased awareness of ideas and sensations, this may appear paradoxical.

Meditation, on the other hand, trains you to pay attention to your thoughts and feelings without passing judgment or condemning yourself.

Meditation does not include pushing these ideas away or pretending they do not exist. Instead, you recognize and embrace them before letting them go. Meditation can help break the cycle of negative thinking in this way.

Assume you’re having a quiet moment with your lover. You are content and cherished. Then you get the idea, “They’re going to abandon me.”

Meditation can assist you in reaching the following goals:

take note of this notion
accept it as one option
accept that it is not the only option

Rather than responding to this idea with something like, “I’m not deserving of a healthy relationship,” meditation can help you let it pass through your consciousness — and then go on.

It’s more like a leaf drifting down the river than a maelstrom dragging you in. You may return to appreciating the present moment without becoming engulfed in a loop of more upsetting thoughts.

Furthermore, it is supported by promising research

According to a 2016 study, mindfulness-based cognitive therapy, a type of psychotherapy that combines mindfulness meditation techniques, can help reduce your risks of relapsing into depression.

Other recent study shows that incorporating meditation techniques into your daily life might help reduce depressive symptoms. In other words, it may be more beneficial as a long-term habit than as a quick remedy.

You’ve probably heard that exercise can assist with depression symptoms. While there is data to back up that claim, a 2017 study of 181 nursing students showed indications that meditation may be even more beneficial for depression management.

How can I give it a shot?

Meditation might be intimidating if you’ve never tried it before, but it’s pretty simple and uncomplicated, though it may seem strange at first.

These easy steps will assist you in getting started:

1. Make yourself at ease

When first beginning meditation, it’s generally useful to sit down, but if you feel more comfortable standing up or lying down, that’s OK, too.

The goal is to feel at ease and calm. Closing your eyes can also be beneficial.

2. Start with your breath

Breathe slowly and deeply through your nose. Just concentrate on your breathing for a few seconds.

Keep an eye out for:
what it’s like to inhale
what it’s like to exhale
your breathing sounds

It’s natural for your mind to drift away from your breath. Simply keep returning your attention to your breathing anytime you find yourself thinking about something else.

3. Switch from the breath to the body

Eventually, begin moving your focus from your breath to other regions of your body to do a body scan.

Begin your body scan anywhere you choose. Some people like to begin with their feet, while others prefer to begin with their hands or heads.

Concentrate your attention on your body, going from one section to the next. Take notice of how each body part feels as you continue to breathe slowly and deeply.

Do you have any sore spots? Or are you tense?

If you detect any odd or bothersome sensations, such as stress or pains, you might incorporate a visualization exercise.

Consider sending calming breaths to that area of your body. Visualize the tense muscle relaxing and the discomfort dissipating. Getting more at ease with your physical sensations and experiences might help you become more sensitive to changes as they occur.

When you’ve done scanning your body, return your attention to your breathing for as long as necessary.

If you want to learn more about properly meditating, you may always attend a class or locate a meditation instructor. However, you are not required to go out or spend any money. There are several free materials available online.

You can get some help here, or you may look at the resources listed below:

Mindful
The Chopra Institute

Tricks & tips

There is no such thing as a correct or incorrect method to meditate. However, if you’re searching for some further hints, these suggestions might be useful.

Utilize a mantra

It’s natural for your focus to stray from time to time. If you’re having trouble regaining your attention, a mantra might assist.

Choose a short statement that you may repeat during your meditation practice, such as “I am peaceful.” Even something as basic as the customary “om” might help you focus.

Give it some time

Meditation takes both effort and time. You may notice some little improvements straight away, but you are unlikely to see a significant difference right away.

The majority of studies on the advantages of meditation examines its influence over a period of many weeks or even months. Like most other ways to treating depression, you may need to stick with it for a time to notice results.

Meanwhile, try to concentrate on any good improvements you observe, whether it’s a tiny gain in attention or a subtle rise in your mood.

Every day, practice at the same time

Making meditation a habit might help you achieve your goals.

It is acceptable to begin small. Even 5 minutes a day may make a difference. Try to set aside 5 minutes every day at a time that works for you.

Maybe you perform a body scan every morning in the shower or a seated meditation immediately before night. Perhaps it’s the last thing you do before going to bed every night. It’s normal to have to try a few different approaches to meditation before you find the one that works best for you.

You’re more likely to persist with it after you’ve found the appropriate method.

Be inventive

Perhaps sitting meditation does not work for you. If you’re a physically active person, you might choose to meditate while walking or engaging in other more strenuous exercise.

You may meditate on the move as long as you’re safe. Focus your attention throughout your body, focusing on the repetitive action of your arms, legs, or other moving body parts.

Taking your meditation outside can help you achieve more success. Nature has several health advantages, and the calming sounds of the natural world may serve as an excellent backdrop for meditation activities.

When to Seek Assistance

Depression is a serious condition. While meditation has shown potential as a treatment for depression, it is frequently insufficient on its own.

If you are experiencing signs of depression, get help from a therapist before attempting alternative treatments. Many therapists provide mindfulness-based cognitive therapy, which allows you to incorporate the advantages of meditation into your treatment.

During a serious depressive episode, meditation may be ineffective. If your symptoms are severe, you should consult a mental health expert or your healthcare provider.

Remember that meditation raises awareness of one’s thoughts and emotions, thus one possible result of meditation is exacerbated unpleasant thoughts. Some people claim that meditation worsens their depressive symptoms.
If this happens, you should cease meditating until you can speak with a mental health expert and obtain additional understanding and assistance on how to move through these ideas.

Above all, it is advisable to seek professional assistance as soon as possible if:

Your standard of living has deteriorated.
You find it difficult to balance your everyday life and duties.
you have physical symptoms such as tiredness, discomfort, or lack of appetite
you are considering harming yourself or others
you contemplate death, dying, or putting an end to your life

Conclusion

There is no “cure” for depression. However, including meditation techniques into your everyday life may make it easier to question unpleasant ideas and protect yourself from becoming trapped in the negative thought spirals that frequently exacerbate depression.

Meditation may be more effective when combined with therapy, so don’t be afraid to seek out to a caring therapist for additional information on coping techniques and other therapies.

Health Meditation: Cure Depression