This is an excerpt from my upcoming book, We Get Better: 48 Treatment Options for Chronic Depression.

***

Treatment option 35: Practicing meditation or mindfulness

Though some people use meditation as a coping skill for acute stress, for me, its true power lies in the way it trains our brains. Pema Chödrön says that meditation simulates a crisis situation (you mean I have to just sit here? for how long?) so that we can practice responding to the resulting emotions with equanimity. Put another way: meditation teaches us how not to freak out as much.

There are many types of meditation, but the main element they share is the refocusing of one’s thoughts onto a neutral object. Of course, a full discussion of the topic is outside the scope of this book, but excellent resources are widely available. In Ten Percent Happier: How I Tamed the Voice in My Head, Reduced Stress Without Losing My Edge, and Found Self-Help That Actually Works–A True Story, Dan Harris concludes that meditation increases his sense of well-being by about ten percent–an excellent return on investment. In his follow-up called Meditation for Fidgety Skeptics: A 10% Happier How-to Book, he pairs up with meditation teacher Jeffrey Warren to offer practical how-to advice on the topic.

Possibly the most well-known type of meditation is breathing meditation. However, if for any reason you find this difficult, you can also try visualization meditation, mantra meditation or another type. Visualizations can take many forms, from happy places to body scans. People who experience chronic pain often imagine healing elements like light and water with surprisingly good results. 

Mindfulness is a type of meditation that involves bringing your thoughts back to your body and your immediate environment. Unlike some other forms of meditation, this can be done anytime, anywhere. If you don’t like the thought of sitting still for an extended period each day, look into mindfulness techniques that yuo can use during your usual daily activities.

Personally, I most enjoy mantra meditation. Repeating a calming phrase like “this moment” or “I am here” allows me to focus my mind and reduce distractions.

Jon Kabat-Zinn has helped develop meditation techniques for decreasing pain and improving mental health. In Wherever You Go, There You Are, he shares more about the science of meditation and success stories from his years in the field. He also coauthored a book called The Mindful Way Through Depression.

When in doubt, download a meditation app.

If you believe in a higher power–or even if you don’t–prayer can also be a helpful neural pathway shaper. Some experts believe that prayer affects the same areas of the brain as meditation and mindfulness practices do, which makes sense. The effectiveness might be comparable as well.

If desired, add “practicing meditation or mindfulness” to your depression treatment plan. Then decide on next steps and write them on your to-do lists.

***

Babies come. But babies don't go. Get Fights You’ll Have After Having a Baby: A Self-Help Story on Amazon now.

***