Avoiding side effects / is it for me

[marcus_irwin]

Hi all

I have a question

I have been suffering from Anxiety and depression for a long time , i have been in a position for years that i am neither depressed all the time or anxious all the time but flair ups occur here and there its like walking on egg shells , but i seem to do it well.

So i want to try Mindfulness to see if i can take the greyness out of everyday life and cut down on my lapses.

But i have heard of possible side effects of mindfulness and i don't want to upset the apple cart as such.

Can these side effects be eradicated by not over doing mindfulness say keep to just a small amount of time a day say 20-30 minutes per day or should i not attempt mindfulness at all.

Many thanks for your replys in advance.

Marcus

[JonW]

Hi Marcus,
Welcome to the forum.
Negative side effects are pretty rare I'd say, though the practice can be challenging for some at the start, as habitual ways of thinking and relating to the body are noticed.
But I'd encourage everyone to at least give mindfulness a try, unless they are currently in the midst of a severe depressive episode.
As for practice time, teachers vary in terms of how much they recommend per day during an 8-week course. Jon Kabat-Zinn set the benchmark at 45 minutes a day. Many teachers suggest 30 minutes. All teachers would say that daily practice is important during those eight weeks in order to ground one in the practice. After the course, it's up to the individual. I've been practicing for two and a half years now. Some days I meditate for 45 minutes, sometimes for 20. But I endeavour to practice every day. Mindfulness has completely changed my life. I can barely recognise the perpetually anxious person I used to be.
As for how to proceed, I would always say that there is no substitute for a qualified teacher who will guide you through the 8-week course, usually in a group setting. The average cost is around £150 for the eight weeks.
If there are no teachers available in your area, you might consider looking at doing the course via telephone or Skype with a recommended teacher.
If paying for a course is not feasible right now, then you have the option of doing the course via a book. The one I always recommend is Finding Peace In A Frantic World by Mark Williams & Danny Penman, which comes with a CD of guided meditations.
Meanwhile, you'll find plenty of support here on the forum. We're a friendly bunch and we'll always do our best to help in whatever way we can. So make yourself at home and feel free to ask any questions that arise.
All good things,
Jon, Hove

[KathleenH]

Hi Marcus
I can understand your nervousness but give it a try. I started out with small little sessions and as my mind has relaxed I have found it easier to build up to longer sessions.
Don't put any pressure on yourself and approach it holistically, if you can only do 5 minutes that that is fine, don't force yourself or beat yourself up. Remember, you are doing it for you and there is no failure.
Someone on here mentioned a book by Claire Weekes - self help for your nerves. I highly recommend it. I find myself experiencing anxious feelings and it has helped a great deal (I refuse to say 'I am anxious' as the anxiety is just a feeling and is not me).
Another fantastic book and the one which set me on my mindfulness journey is Ruby Wax's - Sane New World. Amazing book which gives good insight into the nuts and bolts of the brain and helps you to realise that the symptoms of anxiety and depression is purely chemical and you can change things to make things better.
Good luck and I hope you find mindfulness helpful.
K

[KernelOfWisdom]

Hello Marcus,

Some people do notice more anxiety when they start meditating, but I find it is often because that anxiety was there and they haven't noticed it before. You seem quite aware of how you are feeling so I don't know that you'd find many surprises, especially as you start out.

I agree with JonW that the best way to start, especially if you are nervous and want someone to ask questions to if any come up, is to find a teacher. Courses are typically 8-weeks about about $300-$400 CAD dollars in my experience as well, so on par with what Jon notes here.

Now, I know that's not always accessible for everyone though. So, I have heard a lot of great things about Headspace and a lot of beginners seem to love it, so that could be an option too. Otherwise, there is everyday-mindfulness (the forum, blog and new YouTube channel are awesome!). Or, feel free to check out my youtube channel too as I have a playlist "for beginners": https://www.youtube.com/user/kernelofwisdom1/

If you do use a therapists to help with your anxiety, feel free to talk to them about options too. There is a LOT of information coming out about mindfulness as a really great treatment for anxiety and so they may be able to point you to Mindfulness-based therapy groups or mindfulness groups specifically for people with anxiety too! It really is a well-documented tool to help with anxiety and so I feel confident, if you are open to trying it you will likely find many benefits rather than challenges