In his comprehensive book Depression and Bipolar Disorder: Your Guide to Recovery, William Marchand, MD, notes that mindfulness can be a powerful tool for mental health, helping to improve the cognitive symptoms of depression. If you focus on the here and now, you can become aware of your negative thoughts – without judgement – and then note that they’re not accurate reflections of reality.
As well as difficulty concentrating and forgetfulness, distorted thinking is a cognitive symptom of depression that can really take its toll on your emotional wellness. However, Dr. Marchand explains that mindfulness can help you to take the power away from thoughts such as “I always make mistakes” or “I’m a horrible person”. Marchand described mindfulness as ‘watching ourselves think. We “experience” thoughts and other sensations, but we aren’t carried away by them. We just watch them come and go.’
According to said Marchand, who is also a mindfulness-based cognitive therapy provider who practices meditation in the Soto Zen tradition, ‘Mindfulness meditation is essentially training one’s attention to maintain focus and avoid mind wandering. Strengthening one’s ability to focus attention can help with concentration and memory.’ For beginners, Marchand advises that you ‘sit in a comfortable position and focus attention on the physical sensations of the breath.’ Do this for 10 to 15 minutes as many days as possible. When your mind wanders, just refocus your attention back to your breath.
Although carving out “you time” is important, you can practise mindfulness no matter what you’re doing. Whether you’re eating, showering or getting dressed, Marchand, who is also a clinical associate professor of psychiatry at the University Of Utah School Of Medicine, says that the key is to focus on your physical sensations, such as ‘sight, taste, touch and smell.’ He adds that it’s all about the moment, instead of the past or future.
Try to apply mindfulness to one activity every day, whether it’s brushing your teeth or loading the dishwasher – it might help to make mundane activities more enjoyable! Whatever activity you choose, eliminate distractions like the TV, slow down your pace, and pay attention to every taste, texture, colour, sound and aroma. Marchand comments that taking a mindful walk is a great option, as exercise is ‘an important component of healing.’
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