Mindfulness during a depressive episode

[arguseyed]

I'm wondering if there are any mindfulness tips for when one is going through a depressive episode. I'm having a hard time controlling my emotions. I was on week 5 of Palouse mindfulness but am taking a break this week because of a chest infection. Is there anything that I can do to manage my emotions better?

[debbieko]

I often have trouble managing my emotions too. Some things that have helped me are doing a body scan, going for a mindful walk, listening to an inspiring podcast, chatting with a friend (a calm friend who listens well), and reading books that put me in a good mindset. Have you heard of Elisha Goldstein? I like his books quite a lot, and I wonder if the exercises would help you.
http://elishagoldstein.com/books/uncovering-happiness/

[Gareth]

I know that there is a lot of advice out there warning about trying to practise mindfulness in the middle of an acute depressive episode, but I'm no expert on these things. I hope that someone with more experience comes on and gives you some more advice.

Have you looked at 'The Mindful Way Through Depression' by Mark Williams? I'm sure there will be lots of good advice in there.

[mybubble]

Hi Arguseyed,

As Gareth mentions this book is excellent - 'The Mindful Way Through Depression' by Mark Williams.

I have suffered depression since childhood and have come across many therapies, books and medical staff yet this book and mindfulness has made the biggest impact.

I can see why it is focussed towards depression with more emphasis on thoughts, emotions and reactions. The opening few chapters have made more sense to me as to why people suffer from depression than 30 years of intermittent doctors, psychiatrists and counselling therapy has shown me (BTW that's a personal opinion, we are all different and no doubt they know the contents and fed it to me one way or the other - I am not saying they don't work or are not needed!)

As for approaching it during a deep episode - they advise not to but seek advice. In a way I can understand, what if you started, you're too depressed to take it in and discount it for a few years. That's one of the nasty aspects of depression that you need to be in a slightly better place to begin fighting it.

As you have practised for 5 weeks, already doing mindfulness, I personally think the book can offer great insight into why thoughts can cause depression which can help motivate you to continue practice and not lose faith.

Ultimately when you realise that thoughts like "what's wrong with me" "why do I feel so bad" and start analysing them with even more thoughts exploring your whole existence looking for potential causes and reasons, that you land up feeling worse, more depressed in a ever downward thought spiral. Realise through the above book and practice that it is just a thought or feeling, dark as it may be, acknowledge it is here now and watch it pass without chasing or analysing it with more thoughts; you find (or at least I did) that the depression lessens. You may have to do this dozens of times a day, but it lessens.

I wish you the best.

[arguseyed]

Thank you for the recommendations. I will look up these books. Although, I've been doing the mindfulness program, it seems like I forgot everything when the episode triggered. I have a feeling it not going to last as long this time.