Mindfulness involves paying attention to the present moment in a clear and accepting way. It means developing an attentive awareness of sensations, thoughts, and emotions without altering or judging them.
The practice of mindfulness encourages staying focused on the present as much as possible. When the mind wanders, gently redirecting attention back to immediate sensations like the feeling of your feet on the ground or the texture of a book in your hand can help anchor you in the moment.
The concept of mindfulness has roots in Buddhist and early Hindu psychology and is a key component of meditation practices in these traditions. It also resonates through various psychological and spiritual traditions, many of which include some form of meditative practice or prayer.
Does Mindfulness Help Prevent Depression Relapse?
Over recent decades, mindfulness has been incorporated into therapeutic approaches for various mental health issues. There is now solid evidence that specific mindfulness-based therapies, typically delivered over an eight-week period, can help prevent depression relapse. Data supporting this approach has accumulated rapidly in recent years.
In 2021, a comprehensive review of research on mindfulness-based cognitive therapy (MBCT) for preventing and delaying depression relapse strongly supported MBCT over treatment as usual (TAU). The authors concluded that "MBCT is more effective than TAU in the long-term prevention of depression relapse and offers significant advantages over both TAU and placebo in delaying depression relapse."
Individual Differences
While learning mindfulness skills is a powerful way to prevent depression relapse, it doesn't appeal to everyone. Some individuals prefer other forms of psychotherapy or medication, making it important to consider each person's experience with mindfulness before, during, and after treatment.
In 2022, a study summarized research on the experiences of people with depression who participated in MBCT. The study showed that participants improved their skills by practicing mindfulness, which led to greater awareness, perspective, and control over their experiences. Participants developed acceptance towards their experiences, themselves, and others. There was variability in participants' expectations and challenges within mindfulness practices."
Mindfulness: A Victim of Its Own Success
Despite strong evidence supporting mindfulness-based interventions, its popularity has led to misleading versions often being presented as simple solutions to complex issues or as easy ways to avoid addressing interpersonal problems that need attention.
These misconceptions are unfortunate. Mindfulness is a highly useful tool but not a cure-all. While more research is needed in certain areas, various levels of evidence now support mindfulness-based therapies for individuals with mild to moderate depression, anxiety disorders, self-harming behaviors, substance abuse, obsessive-compulsive disorder, and eating disorders.
These conditions can be challenging to treat, so any new therapies supported by evidence are welcomed.
Mindfulness in Medicine
Mindfulness can promote holistic well-being in chronic medical conditions, enhance psychological care during illness treatment, and assist in end-of-life care settings. There is specific evidence of benefits in depression, pain conditions, smoking cessation, and other addictive disorders.
Finally, for some people without mental health issues or disorders, mindfulness can offer a powerful way to improve overall psychological well-being. The benefits of mindfulness can be subtle yet profound, provided the practice is approached with patience, care, and commitment.
We should practice mindfulness thoughtfully and with care.