Can Meditation Actually Help with Depression?
Let’s break it down: What is meditation, how can it help with depression, and how do you even start? Grab a comfy seat, and let’s dive in.
What is Meditation?
Meditation helps you train your mind to focus and manage your thoughts. It’s not about clearing your mind completely (because, let’s face it, who can do that?). Instead, it’s about observing your thoughts without judgment and learning to let them pass by like clouds in the sky.
People have been practicing meditation for centuries for mental, emotional, and physical well-being. These days, it’s also being used as a tool to help manage depression.
How Can Meditation Help with Depression?
Depression isn’t just feeling sad; it’s a complex mix of emotions, thought patterns, and even brain chemistry. Here’s how meditation can play a role:
Reduces Stress
Stress and depression go hand in hand. Meditation helps calm your nervous system, lower cortisol (the stress hormone), and create a sense of relaxation.
Improves Emotional Regulation
Depression often brings a wave of overwhelming emotions and negative thought spirals. Meditation teaches you to observe those emotions without getting swept away.
Increases Mindfulness
Being present in the moment helps you recognize negative thought patterns before they snowball. Instead of getting caught up in ‘what ifs’ or past regrets, you learn to focus on what’s happening right now.
Promotes Self-Awareness
Depression can make you feel disconnected from yourself. Meditation helps you tune back into your needs, feelings, and desires. This connection can help you identify what might be triggering your depressive episodes.
Breaks Negative Thought Patterns
Meditation encourages you to step back and observe your thoughts without attaching emotions to them. This practice can reduce the intensity of negative self-talk and help prevent thought spirals.
Enhances Brain Health
Research shows that regular meditation can physically change your brain. It reduces activity in the medial prefrontal cortex (the ‘Me Center’) and the amygdala (the ‘Fear Center’). This weakened connection means you’re less reactive to stress and anxiety triggers.
Builds Resilience Over Time
Meditation isn’t just about immediate calm—it’s about building mental resilience. With regular practice, you’ll notice that you’re better equipped to handle emotional setbacks and challenging situations.
How The Brain Responds To Meditation
Scientific studies have shown that meditation can directly influence brain activity, particularly in areas linked to depression. Two major regions are often highlighted:
The Medial Prefrontal Cortex (“Me Center”)
This region is responsible for processing self-referential thoughts, such as worrying about future scenarios or replaying past experiences.
The Amygdala (“Fear Center”)
Known for triggering the body’s fight-or-flight response, this area releases stress hormones like cortisol when it perceives danger or distress.
In individuals with depression, these two regions can become overly connected, causing repetitive negative thoughts and prolonged stress responses. Meditation works to disrupt this connection, reducing the intensity of these responses over time. It trains the brain to respond more calmly and rationally to stress and intrusive thoughts.
Additionally, meditation supports the hippocampus—a brain structure essential for memory and emotional regulation. Studies have found that people with depression often have a smaller hippocampus. Regular meditation can help increase gray matter in this area, which may improve emotional stability and cognitive function.
In essence, meditation doesn’t just feel good—it actively reshapes brain patterns, creating long-term benefits for emotional health and resilience.
How to Meditate
Okay, so meditation sounds great, but how do you do it? Here’s a beginner-friendly guide:
Get Comfortable
Find a quiet space where you feel safe. Sit, lie down, grab a blanket—whatever feels good. Closing your eyes helps minimize distractions.
Focus on Your Breathing
Take slow, deep breaths. Inhale for 3-5 seconds, exhale slowly. If it helps, count your breaths to stay focused. Pay attention to how your breath feels as it moves in and out.
Body Scan
Shift your focus to different parts of your body, one at a time. Start at your toes and work your way up. Notice any tension, soreness, or sensations, and imagine your breath flowing into those areas.
Acknowledge Your Thoughts
Your mind will wander—that’s normal! When it happens, gently bring your focus back to your breath or body scan.
Try Moving Meditation
If sitting still feels impossible, try a walking meditation. Head to a park, trail, or even your backyard. Walk at a steady pace, focus on your breath, and notice the sensation of your feet touching the ground.
Be Patient with Yourself
Meditation isn’t a quick fix, and it might not feel natural at first. And that’s perfectly okay! Like any skill, it takes practice. Start with just a few minutes a day and build from there.
If you’re struggling to get started or want extra guidance, working with a therapist can help you combine meditation with other techniques like CBT (Cognitive Behavioral Therapy).
At Evolve Counseling Services, Lindsey Phillips, LPC, and Ben Smith, LPC, specialize in helping college students and adults in Fort Collins manage depression and anxiety. Whether it’s through online sessions or in-person, we’re here to support you.
Take a deep breath, give meditation a try, and if you need a little extra help, we’re just a call away.
