Mindfulness for depression: Learn these practices for self-compassion and acceptance

Article By – Manish Behl  And  Published by Hindustan Times Lifestyle

Here are some mindfulness practices to deal with depression and cultivate self-acceptance

Researchers have found the efficacy of mindfulness in reducing depression and regulating mood however, it’s crucial to understand that mindfulness is not a quick fix for depression but rather a lifelong skill. By mastering mindfulness, you develop self-awareness and effectively recognise negative thought patterns.

In an interview with HT Lifestyle, Manish Behl, Mindfulness and Emotional Intelligence Expert and an ICF PCC Leadership and Growth Coach, explained that self-awareness empowers you to acknowledge and accept your emotions, responding to them with mindfulness and presence. He shared, “Whenever you feel stressed or anxious, dedicate a few minutes to one of the exercises. They will help regulate your emotions and activate your parasympathetic nervous system, promoting a sense of calmness and well-being. The primary goal of mindfulness is to focus on the present moment, freeing yourself from dwelling on the past or worrying about the future.” According to him, here are five mindfulness practices to deal with depression and cultivate self-acceptance –

1. Check-In Yourself : Pause periodically to assess your physical, mental, and emotional state. This practice increases self-awareness and helps identify your needs and emotions.

2. Thoughts as Bubbles : Visualise disturbing thoughts as bubbles. Observe them without attachment, allowing them to rise and dissipate. Return your focus to the breath whenever distractions arise.

3. Mindful Breathing Rose : Use a visual object like a rose to guide your breathing. Inhale, imagining the petals returning and exhale, picturing them dispersing. This exercise regulates emotions and activates the parasympathetic nervous system.

4. Digital Detox : Take breaks from electronic devices and social media. Engage in activities that foster relaxation and connection with the present moment, such as reading, meditating, or spending time in nature.

5. Self-Compassion : Speak kindly to yourself when facing suffering or struggles. Acknowledge your pain, remind yourself that you are not alone, and offer soothing words or gestures. Reduce self-criticism and prioritize self-care.