Comments on
Trying to Fix Your Depression? You May Be Adding to It Instead

By Elisha Goldstein, Ph.D.

Everyone at some point in their life will be affected by depression whether it’s their own or someone they are close to. Almost 19 million …
Read the full entry… »

13 Comments to
“Trying to Fix Your Depression? You May Be Adding to It Instead”

Before posting, please read our blog moderation guidelines. The comments below begin with the oldest comments first. Click on the last comments page to jump to the most recent comments.

Beth 11:25 am on February 4th, 2009

I am a “soon to be” LCPC, and am interested in learning more about how to use mindfulness in my work with clients. I have found that your description of depression and the minds tendency to ruminate, is right on and can cause a vicious cycle for many people. And, often the fear they begin to feel can triggers reactions from past trauma, sending them into a cycle of unhealthy coping.
What is the best way for me to go about getting quality training on mindfulness?

Laura A Thomas 1:12 pm on February 4th, 2009

I have heard of mindfulness before from my psychiatrist suggesting Jon Kabat-Zihm’s books&from my church. It is a New Thought church called Unity&they place much emphasis on self improvement&breaking yourself of old self defeating habits that make you unhappy. The especially espouse mindfulness in dealing w/problems.

Goldie 1:12 pm on February 4th, 2009

This sounds a lot like ACT (Acceptance and Commitment Therapy). I’ve found it to be the most useful practice ever, for both depression and anxiety.

Regina 1:26 pm on February 4th, 2009

This technique is also used in centering prayer, for anyone who wants to include it in their spirituality. Instead of using the word “wandering,” you use a “sacred” word, like Jesus, Abba, Father, Holy, etc. This sacred word is a statement of your intention to stay in the presense of God in your prayer and let thoughts and feelings pass by without holding onto them or trying to figure out what they mean.

I went to an introduction retreat on centering prayer a few weeks ago, and it has absolutely changed my life. You are not aware of the transformation while you are in this prayer, but if practiced consistently, you will notice that your reactions to life events is dramatically calmed and improved. You are definitely more “present” in your life and God transforms all your brokenness from the inside out.

Elisha Goldstein, PhD 3:23 pm on February 4th, 2009

Hello everyone and thank you so much for your engaging comments and questions. Let me address a couple of them. To get more exposure to mindfulness you can start off with a CD or book. I have produced a couple psychoeducational and experiential CDs for stress, anxiety, depression and addiction, but you can also look into other wonderful authors like Jon Kabat-Zinn, Jack Kornfield, Thich Nhat Hanh, Sharon Salzberg, and more. You can also see if there is a Mindfulness-based Stress Reduction 8-week course near you (http://www.umassmed.edu/cfm/mbsr/) or a Mindfulness-based Cognitive Therapy group for depressive relapse (these are harder to find).

For teacher training it is important to have cultivated a practice in your own life and then you can also look up the website above which should have some answers on teacher training.

In respect to centering prayer, I just wanted to make a brief clarification. Centering prayer has been shown to do wonders for those who have have a strong belief in God. It has some good research behind it. Just to clarify though, in practicing mindfulness, I was not suggesting using the word “wandering” as a focus of the practice. Saying the word “wandering” or “thinking” to ourselves is used to just note that the mind has drifted off, acknowledge it, then gently bring it back to riding the breath with your attention as it goes in and out. In other words, the breath is your object of focus, not the word “wandering”. As we’ll see in subsequent blogs, I’ll also introduce various other ways to practice mindfulness to support you in daily life. Keep up the dialogue, so many people benefit from this.

Kevin Law 6:39 pm on February 4th, 2009

Thank you for your article. Western psychology is usefully having the courage to move beyond the cognitive and examine the meta level of influence of mind and higher ordered thought and intention. I fully supprt your message and thank you for contributing to the common good.
I did however, experience a degree of disonance while reading it, a product of the lack of reference to the fact that the principle behind your message and the specific practice of focus on breath has been available for centuries in the wisdoms, teachings and publications of eastern writers and communities.
I honour your contribution to western psychology and the community welbeing and hold the view it is important to acknowledge the other frameworks of human understanding that reflect the meta principle. In the comments posted on centered prayer is reference to the underlying principle, practice and intent framed in way accessible to significant population. Reference of the meta principle and practice being abundantly available in various forms of yoga and Buddhist teachings contributes it its accessability to further population of people.
I appreciate uniqness is believed to be beneficial in the
market place and I find truth in the understanding of Taoist sages. Their writings hold that benefit will always flow upwards to those with superior knowledge, skills, power and influence such as people like yourself but that unless there is free redistribution of the increase downwards that the underlying base will be depleted and so the total system will be depleated. To wit the current world financial meltdown.

Cindy 9:04 pm on February 4th, 2009

Hi,
I was just ruminating about having taken a 3 hour nap, trying to figure out why, and feeling fear- I caught myself, acknowledged the fear,validated it, and moved on to what was best for me in this moment- getting dinner, feeding the cats etc. I then saw this article, and had to laugh to myself about the irony of how it fit perfectly with what I was just experiencing. It was very helpful,thank you!
I have been in Dialectal Behavior Therapy for the past 2 years. I actually “graduated” from the course last Summer, and moved on to CBT, but due to extenuating circumstances,they had to end the group. When I felt I was ready to go back into the workforce,and landed a job, my Therapist suggested I may want to continue in another group, or go back to DBT. I chose DBT. This therapy has changed my life in so many ways. The teachings of Jon Kabat-Zinn, Thich Nhat Hanh, Tara Brach,and Sharon Salzberg, among others are incorporated into the therapy, as well as the meditations that are used. I had the priveldge of meeting Kabat-Zinn, and getting my book: “Wherever You Go, There You Are”, signed by him at a workshop he did in my hometown. It was quite a moving experience.
From time to time, we’ve had College students attend/observe the 4 DBT modules as part of their studies. I was thinking this may also be an option for Beth.
In closing, I want to thank you for offering your expertise on mindfulness based therapies. I have been in therapy on, and off for many years. I’ve had some very good therapists, but it is DBT that got me where I am today, so I look forward to following your blogs, and catching up on the ones I’ve missed.

Franz Kafka 6:58 am on February 5th, 2009

Very good post which intimates that we are so used to and comfortable w the negative thoughts/worry and its cascading nature (to depression) that when we are not worrying about something we feel something is not right and we fall into negative thoughts and the predictable spiral because the worrying/depression feels more ‘normmal’ to us.

Stephanie 3:53 pm on February 5th, 2009

Let me say first that I have no religious beliefs whatsoever. I needed help from my psychologist therapist for depression and childhood sexual abuse issues. She was very much into this type of therapy. CBT, EFT, mindfulness ect. I felt she was pushing her christian values and beliefs as a requirment to progress, to the extent that if I refused to adopt them I was in some way to blame for my unhappyness. I have found many people promoting this type of therapy are christian and sadly, many come across as very judgemental, ie mental illness = wages of “sin”. I no longer see her because my frustration and resentment with the treatment upset me too much. Unfortunatly with no other therapists available in my area I am trying to do things on my own, journelling and reading. I have since found practising martial arts much more effective to manage my PTSD and is only a fraction of the cost of my former therapist and I never feel judged.

Elisha Goldstein, PhD 10:40 am on February 22nd, 2009

Hi Stephanie, I’ve very sorry you had that experience and feel relieved that you have found an approach that supports you. Just to clarify, mindfulness is being used as a secular approach for treatment in a multitude of adversities. Most therapists who use this approach are not promoting any religion at all, just being more nonjudgmentally present in your life with whatever religious or spiritual views you do or do not have. There are therapists out there that have religious approaches and some that promote themselves that way. However, most do not promote mental illness as sin. The purpose of mindfulness work is to begin to notice all the harsh judgments and begin to lighten up on them and become more present to our lives as they are, in this moment. With this awareness, we can open our minds from the old habits that keep us down and become more in touch with what makes live worth living.

Donia Schloot 12:27 pm on March 25th, 2009

Hi, Elisha

Do you have e-books on mindfulness with depression? I was just wondering because I’m not able to buy books due to my medical bills taking up my funds. The CD’s would not be helpful if it’s a voice version because I am profoundly deaf. I have depression that is being managed, but I would like to read more of your writing. I also have anxiety and PTSD. I have been through so much in my life: being born deaf, having to work harder in learning how to speak without being taught any sign language, living in the hearing world by lip-reading (that takes a lot of concentration), the depression, and a stroke at the young age of 33. Although I have read so many self-help books over the years and went years of therapy and meds, I feel I could use your perspective. It’s very difficult to find a therapist who works well with deaf people with depression and get my insurance to cover it. So, that’s why I took matters into my hands to help myself. I’m into psychology because of my determination to get better and it’s fascinating. Thank you, Elisha! Many hugs to you.

wickedwings

Elisha Goldstein 8:17 am on March 26th, 2009

Thank you so much for sharing your heart with us Donia.I am currently working on an Ebook based on my CD Mindful Solutions for Stress, Anxiety, and Depression. I also have the Mindfulness-Based Stress Reduction Workbook coming out next February (but that’s a bit off). I look forward to interacting with you more here.