How To Use Mindfulness For Depression

Mindfulness's attention to the here and now. It's being fully present in the moment. You are experiencing the present moment and non-judgmental way. The brain model of depression is hypo-connectivity between the neurons in certain parts of the brain that regulate and process your emotions and a hyper connectivity in the default mode network. In this video I discussed what the default mode network is and how it relates to depression. I also discuss how mindfulness changes these connectivity patterns.

Here are the specific structures of that brain that make up the default mode network. The posterior cingulate cortex (PCC; areas 23/31), the precuneus, and the medial frontal cortex (MFC, including areas 24/10-m/32), as well as bilateral inferior parietal and posterior temporal areas around the temporoparietal junction area.

References
Matthew A. Killingsworth, Daniel T. Gilbert A Wandering Mind Is an Unhappy Mind. SCIENCE12 NOV 2010 : 932

Defines the structures in the Default Mode Network
Yang CC, Barrós-Loscertales A, Pinazo D, et al. State and training effects of mindfulness meditation on brain networks reflect neuronal mechanisms of its antidepressant effect. Neural Plast. 2016;2016:9504642.

Farb NA, Anderson AK, Segal ZV. The mindful brain and emotion regulation in mood disorders. Can J Psychiatry. 2012;57(2):70-7.

V. A. Taylor, V. Daneault, J. Grant et al., “Impact of meditation training on the default mode network during a restful state,” Social Cognitive and Affective Neuroscience, vol. 8, no. 1, pp. 4–14, 2013.

Defines/establishes the default mode network
Gusnard DA, Akbudak E, Shulman GL, Raichle ME. Medial prefrontal cortex and self-referential mental activity: relation to a default mode of brain function. Proc Natl Acad Sci U S A. 2001;98(7):4259-64.

Brown, K. W., West, A. M., Loverich, T. M., & Biegel, G. M. (2011). Assessing adolescent mindfulness: Validation of an Adapted Mindful Attention Awareness Scale in adolescent normative and psychiatric populations. Psychological Assessment, 23(4), 1023-1033

Article about neuroconnectivity as the basis for depression
R. H. Kaiser, J. R. Andrews-Hanna, T. D. Wager, and D. A. Pizzagalli, “Large-scale network dysfunction in major depressive disorder: a meta-analysis of resting-state functional connectivity,” JAMA Psychiatry, vol. 72, no. 6, pp. 603–611, 2015.

Mindfulness prevents relapse best in people with 3 or more episodes
Ma, S. H., & Teasdale, J. D. (2004). Mindfulness-Based Cognitive Therapy for Depression: Replication and Exploration of Differential Relapse Prevention Effects. Journal of Consulting and Clinical Psychology, 72(1), 31-40.

Disclaimer: All of the information on this channel is for educational purposes and not intended to be specific/personal medical advice from me to you. Watching the videos or getting answers to comments/question, does not establish a doctor-patient relationship. If you have your own doctor, perhaps these videos can help prepare you for your discussion with your doctor.

[melanieohara]

I have been on and off medication for depression and anxiety for several years; however, when I sew, quilt, paint, and draw, I think I go into this mindful state, especially sewing. Every stitch is a prayer for my own health and wellness as well as others I love. Same thing when I walk, hike, bike, and ski.🙋🏼‍♀️

[MegaGivenGrace]

I practice mindfulness but I also need my medication. Without it, my suicidal ideation increases. I have tried to live without meds. Unfortunatley, it doesn't work for me. We are all different. Thanks for the video.

[CherieDeDieu]

As part of my treatment for severe depression, I am in the process of teaching myself how to practise mindfulness and just being positive no matter what; and I honestly feel so much better already. Haven't had a really bad depressive day for so long and I am able to finally sleep and even socialize! My psychotherapist feels I may not even need antidepressants after all because my progress is amazing so far.

[mariaanast]

I have had an entire life of abuse, I so much appreciate your videos, they are helping me tremendously.

[dogmonday]

This was very very helpful. My psychiatrist yers ago once told me something very helpful. He said “when you’re washing your hands wash your hands. Focus all your senses on it. And it’s the same whatever you do. Whatever you do, focus on the textures, sensations, and put all your attention on it. Whenever someone says something, focus on it if you’re life depends on it.” Man was that helpful. Thank you Dr Marks. Really appreciate the science behind how our mind works. Very grateful for these videos. Susan

[srr]

You are a jewel on this platform. Thank you.

[shenandoah]

My former therapist gave me an audio mindfulness body awareness and the first and only time I used it, I became hyper- aware of all the emotional distress I was holding in my body. It was like focusing on different parts of my body brought different painful memories to the surface. Even remembering it brings me close to tears. In that incident I started crying, and then sobbing, and I had to stop. Since then I have been diagnosed with PTSD due to early childhood trauma as well as trauma in my late twenties/early thirties.

[elconquistador]

This is pure gold. I consume everything related to depression, but have never heard of this.

[YinTeing]

I really like how you spoke about mindfulness in a non religious way in a logical way. I've benefited a lot from mindfulness practice and yes, I can attest that it is very useful to help with depression and excessive rumination, especially of negative thoughts.

[jeraldbaxter]

Many years ago, a coworker made a casual comment -"All of life is habit." I immediately realized that she was talking not just smoking, drinking, etc., but the ultimate habit - our thoughts.

[EricaCole]

I am so happy that you incorporate mindfulness into your practice. And I am so grateful that you did this video. What many do not understand, is that once you become mindful of your thoughts, you are able to better handle the many things life WILL throw at you...including the kitchen sink. I have went beyond MBSR and now pass the education and "insight" needed to maintain my mindfulness to my children. The great thing about mindfulness is you can become a "positive and uplifting" virus that infects everyone around you in a good way, rather than being a "negative and toxic" virus that can make your surroundings and those around you darker. Some people who were in very challenging conditions and situations that most of us could not imagine were able to maintain their mindfulness - where they do not dwell on the past or the future. They were able to keep their mind from the feeling of hopelessness and despair...even though they were surrounded by it . We need more of you! Thanks again for your work!

[allylauer]

Dr. Tracy - I love the way you are upfront and honest. You clearly communicate complex emotional processes and deconstruct the habits that keep us stuck. Also, I love your explanation of brain research. Keep it coming!

[mymajestyel]

I really wished I have found this kind of information 4 years ago. It was the worst period of my life. I wish I could go back the time and tell young me about this. I've add meditation in my routine and I feel much much better. And I can sleep better even when I'm feeling on edge.

Thank you for making this video. Will definitely share hopefully it reaches more people in need. No words can express how grateful I am for this channel.

For whoever read this, let's get better together. *hugs*

[alchemicalnurturer]

My doctor was into TCM, and recommended I take vitamin d3000 3x a day (poor Canadian weather = barely sunny) and to practice mindfulness.
Those 2 coupled with adequate exercise got me out of depression of 4 years for good. I have never been depressed since.

[OnAllahwedependalways]

Mediation really works .
I have been on Mirtazapine 15mg for almost 6 years.
Today is my 4th day without the medication.
I tapered down till I got off it .I feel some withdrawals symptoms like nausea and tiredness.hopefully it will disappear soon .
Now I practice meditation .
I also recommend reading a book called :feeling good by David burns .
Anyone who is depressed don’t ever give up
You will be fine and stronger than ever .
Pain will turn into joy .you will be the happiest person. It is a battle and you will be for sure the winner.
Good luck.

[XandriaPolish]

Thank you for sharing this. I’m currently working on this very skill while battling depression.

[markhou]

Great video! Mindfulness exercises are a bit like physiotherapy.. The hardest part is the compliance and adherence.

[angiedunbar]

Thank you so much I have been hearing lots about Mindfulness I am gonna try this I pray it helps with my depression.

[spontaneousbootay]

Stimulus independent thought is just what i needed to hear to complete my thesis.

[Crisalsera]

Unless you are bordeline and with ADHD, like myself, in which case you already have opinions about everything and cannot focus for over 2 minutes. Must say though, I try to use this when having anxiety attacks, it helps me stop them from escalating.