Can meditation be useful for those who have a tendency to feel depressed? And can those whose depression is caused by chemical imbalances (e.g. those who live with bipolar disorder or manic-depression) usefully meditate?
I am convinced that meditation can be very helpful for depression, whether the depression is situational (caused by external events) or organic (caused by chemical imbalances in the brain). Research has also shown that learning to meditate can dramatically reduce the chances of relapse into depression for those who have suffered repeated bouts.
I am not a mental health professional, and make no claims for any expertise in the field of mental health in general, or with depression in particular. However, I know meditators who have struggled with depression, and they have found their practice to be a great support. I’ve also experienced periods of depression myself, and mindfulness has been an invaluable tool for emerging from that state.
There may be some kinds of meditation which are not of benefit to those who have a tendency to experience depression, and I will mention those in this section. The Mindfulness of Breathing and Metta Bhavana practices however, are certainly useful for anyone to practice.
In fact the Metta Bhavana (development of lovingkindness) practice is highly recommended for those who experience depression.
However there may also be times when it’s best for those who are depressed not to meditate — for example when experiencing an extreme bout of depression it is probably not a good idea to try to meditate. One reason for this are that learning to meditate is a challenging experience, and because when one is very depressed one has few inner resources to fall back on, any difficulties experienced while learning meditation are likely to be taken too seriously and interpreted as a sign of personal failure. Another reason is that when we’re depressed we tend to over-indulge in what’s called “rumination,” or the endless turning over in the mind of thoughts about what’s wrong with our lives. Because meditation is an inward-turned activity it may actually give people who are experiencing depression yet another opportunity to ruminate.
In cases of milder depression it’s quite possible to meditate effectively, building on whatever inner resources one has in order to lift oneself into a more positive frame of mind.
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Hi again - I posted a while back when I was feeling very low and your reply made me think a great deal about how I see myself. You are quite right in what you said about on-off thinking especially. I am awaiting a referral for further diagnosis - possible Borderline has been discussed, which I've suspected for a while as my emotions have always been unstable (by that I mean ever since my teens, to varying degrees).
I am trying to get back into the meditation habit and I want to practise well. I realise that my recent attempts weren't doing me much good because I was meditating in bed first thing in the morning, lying down, and I am reading a book of yours which discusses the importance of correct posture.
However, I'm confused about a few points and wondered if you could clarify?
1. I have several guided meditations on my ipod. Is it valid/ok/appropriate to use those on a regular basis or should I wean myself off using them? I have read something on one website which worried me - that listening to a guided meditation isn't 'real' meditation. I am now concerned that my efforts will be for nothing!
2. If posture is important, is it OK to meditate in the car (where you can't really sit in an ideal posture), train, etc? I like to practise on long journeys sometimes especially as it calms my over-anxious mind.
3. I suffer from depression and anxiety, but it's never been severe enough for hospitalisation. I do ruminate - it's a bad habit and an automatic one with me which I am trying to address. You warned against using meditation if you have severe depression, but mine varies and I don't take medication now to control it as it didn't help and I think made things worse at times. I want to learn and know what is me. Is it safe for me to meditate? I did attend a course a few years back which was wonderful, and the only contra-indication was that participants shouldn't be in the middle of a severe episode. Mine fluctuate, but I do cope enough to get on with life as best I can, on the whole.
I am sorry this rambles a bit and is rather long but I would appreciate some guidance on these points. I find the website really helpful - thank you:)
Dear bodhipaksa,
As per your advice for my obsessive thoughts I learned the acceptance and surrender approach but I have become a bit too good in watching my mind , it's a devil and watching it non stop is scary and sometimes I feel that hounding images even when they are not there because of my habit of watching them over and over again , any suggestions plz and lastly one of my mate is under depression , is using medication as crutch harmful for the time being , thx a ton
Hi Sean.
(And Jude, apologies for the delayed reply, but I've been off on retreat. I'll respond soon).
I have one thing to say: Lovingkindness Meditation. It's an indispensable complement to mindfulness. I would never recommend practicing mindfulness in isolation, unless you have a very good personal teacher who integrates the principles of lovingkindness practice into the mindfulness techniques they teach. Even then, I think it's best to have dedicated sessions of lovingkindness practice.
All the best,
Bodhipaksa
Hi, Jude.
I'm glad you've sought a diagnosis, and I hope that works out well.
To take your points one at a time:
1. Listening to a guided meditation is indeed a "real" meditation. It changes the way your mind functions and helps yo rewire your brain. What meditation's about is learning new skills for working with our experience. To learn new skills we do need new input, and guided meditations do that for us. However, we need to make sure we're internalizing those skills, so it is advisable also to "fly solo." You'll probably find that those meditations are more scattered, and you'll want to alternate between guided sits and solo sits. Eventually you might do all, or almost all, of your sits with no guidance. How long that takes varies from person to person.
2. You can meditate fine in a car, although I wouldn't make that my only place to meditate! It's not a question of "bad" and "good" in an absolute sense, but more like "less supportive conditions" and "more supportive conditions." Meditating in a car is probably better than lying down, not as supportive as sitting on cushions (assuming you have a good, comfortable posture), but a heck of a lot better and more supportive than nothing at all.
3. I think you answered that question yourself! Yes, if you're not in an acute episode of depression, you should be fine. I'd recommend trying to balance mindfulness of breathing, lovingkindness, walking meditation, and anything else (exercise, spending time with friends, for example) that helps you maintain an even keel.
Dear Bodhipaksa
I have done mindfulness-of-breathing-meditation on and off for the past two years and it has been very beneficial. I have depression on and off, and have often changed my workplaces and even countries in the past years. Meditation has made me more positive and calm and less anxious a lot more focused. In fact, meditation makes me so positive that I tend to overlook toxic people. I read what Jennifer said above about her relationship with her husband and I liked your answer about the story with the monk. I have always had seriously trouble with my family of origin, I broke up contact with my brother 7 years ago, and once did the same with my sister for two years. Things with her have improved over the years and I thought she really changed. In fact,she has not and her behaviour triggers a lot of the stuff I went through when I was growing up. It is similar to what Jennifer said about her husband being emotionally unavailable, commanding, critical, cautioning. Two of my siblings have always been like that. The depression often is because people do not allow me to express anger. I have left several relationships, too, because of this. Sometimes I feel the further away I am from the people and the language I grew up with, the better for me. I have always had trouble making friends. I once read in a book that meditation can help you listen to your inner voice and strengthen your intuition. So you learn what is good for you and what is not.
Best wishes
BecomingwhoIam
Hi, BecomingwhoIam.
I'm sorry for the long delay in replying. My in box has just been swamped.
I'm glad to hear that meditation has helped you become more calm. The question of avoiding toxic people is an interesting one. The fact that you've found meditation helpful in other ways, but not in this, is a reminder that in some ways (although not all) inter-personal skills can be very different from intra-personal skills.
But there is a cross-over between the inter-personal and mindfulness of our inner states. A lot of our intuitive sense of whether or not someone is potentially harmful for us comes from being mindful of our gut feelings. Some people simply do not notice these, and so don't pick up on any indications their mind is giving them about others' toxicity. Some people sense these feelings but override them, often because they want to be liked, or to be "nice." It's a very valuable skill to be able to recognize the physical signs, in your own body, that you're in the presence of someone who is psychologically dangerous for you.
Loving-kindness and compassion meditation can be helpful with the interpersonal stuff, and with helping you to stand up for yourself. Lovingkindness practice starts with us valuing ourselves, and valuing others over ourselves is one of the main ways people get into relationships where they become victimized.
I'd be interested, by the way, to know in what way people "do not allow" you to express anger. It's hard to see how they could stop you expressing this. They can disapprove, but you can always override their disapproval, I would have thought. Anyway, I'd love to hear more.
All the best,
Bodhipaksa
Hello. I really love reading your page. This seems to be, but would you recommend this type of meditation for bouts of anxiety/depression? When I'm in these states I experience feelings of detachment (depersonalization) which to me is probably the most undesirable as it leaves me feeling like an empty shell of my former self. In the past year or so (I'm 34) I've worried about and attributed these feelings to some drug experimentation in college (ecstacy). Its this thought (sometimes obsession) that triggers a cascade of anxiety and intensifies the feelings that much more. Dr's have told me not to worry, as it was a long time ago and any imbalances have long since corrected. I guess its more for me about letting go of the past and forgiving myself of past indiscretions. Some days I feel great, yet anytime I'm hit with the blues I always seem to revert back to the "college drug theory". Its as if I use my present state as a means to justify my theory (as in, "see! I knew it!). I appreciate you letting me ramble on, thank you for listening. Any advice would be greatly appreciated. Thank you very much.
Sincerely,
Learning to breathe again
There have been clinical trials done with meditation which have shown it to be more effective than medication in preventing relapse into depression, but these studies have involved participants who were not experiencing depression at the time they learned to meditate. It's hard for people who are seriously depressed to approach anything in a creative way, although I think that with close guidance many people can work with depression through meditation.
Depersonalization isn't something I know much about, and I haven't seen any studies on depersonalization and meditation. I have anecdotal reports that some "Insight Meditation" approaches to meditation can be depersonalizing, especially when there is intensive "noting" (naming) or experiences. But the more heart-centered insight approaches taken by jon Kabat-Zinn and others are, I'd imagine, quite healing.
Thank you for getting back to me so fast. Depersonalization is just an off-shoot of anxiety. Its one of the minds ways of protecting you from unpleasant feelings, however, one can start to find the feeling of detachment unpleasant as well. It can be brought about by too much ruminating and essentially "living" in ones own head. I have noticed in the last few weeks from meditating that I seem to be much more in the moment, so I believe it is helping. I guess I get a little overwhelmed at times with how many different types and styles of practices there are out there. I'd like to know I'm doing "the right one". In my heart of hearts, I realize how foolish and unhealthy it is to worry about something from so long ago, but my worrying, analytical nature sometimes leads me there. I've read that people will often search endlessly for the reason they're feelings anxious or depressed, and the moderate drug use from over a decade ago suddenly became my tormentor. I lead a much healthier lifestyle now and have gotten better at putting that behind me, but the fact I'm writing this right now is proof I still think about it from time to time. I guess I'm asking what is the best way to forgive oneself and move forward rather than existing in the past. Thank you, your insight is very helpful and calming.
Oh, I think lovingkindness meditation is essential. I recommend that everyone does both some form of mindfulness of breathing as well as lovingkindness meditation. It's great for self-forgiveness, especially when we do it as a compassion meditation, which basically involves simply cultivating lovingkindness while being aware of suffering. So you can call to mind your earlier self, be aware of his suffering, and wish him well.
Hello,
I am depressed. I have fears. I feel hopeless sometimes. Sometimes i have those "dark" thoughts. I have tried meditation for one month, i felt better but i stopped it... believing some thought that i had about it....mainly due to spirituality and some other thoughts like "i cant commit to this"...."meditation is like a crutch". I redefine 'rock bottom' emotionally every night or every few weeks...if you know what i mean? I am just at a point where i dont want to feel like this, i dont wnat to worry...it hurts to look into the future as it seems impossible...cant really quit school... because i have loans to pay for....dating and other stuff is out of the question due to my current state. Forget social drinking etc....I am willing to live a simple life....as my mind always tries to complicate it.
I have tried all i could that i thought could work, tried being present but its so hard to just observe every thought without getting caught up in it.
Even attempting to find a meditation posture seems impossible for me...all i see in my mind is pain, struggle and failing.... Dont know if this is depression or lazyness....
Maybe now i can just really listen.
What do you suggest?
Hi, Vrajesh.
The thoughts you describe -- “I can't commit to this” ... ”meditation is like a crutch” -- are what we call the "hindrance of doubt." Doubt in this context is a lack of confidence, accompanied by "stories" that limit us in some way. So you end up not doing the things that you know will help you. Doubt is very hard to recognize, but it's vital to do so, otherwise it can suck us down into depression and hopelessness. When you hear these self-limiting stories, say "Oh, that's just doubt" and keep on with your practice.
There's something you can do for yourself right now. And that is to say to yourself, "It's OK to feel this." It doesn't matter what you're feeling, say to yourself, over and over, "It's OK to feel this." The most painful part of depression is not wanting to be depressed. It's the aversion. And when we drop the aversion to depression, we are able to feel more comfortable with the discomfort we're experiencing. The aversion manifests as thoughts like "I can't stand this for another moment." But actually you've "stood it" for many moments so far and will for many moments to come. And dropping the aversion and accepting that it's OK to feel bad will help you to feel less bad!