Meditation for Depression

How Meditation Can Help With Depression

Meditation has been shown to impact areas of the brain that are specifically linked with depression. One of these brain areas is the amygdala, the part of the brain that governs the response to fear (fight or flight). The amygdala triggers the adrenal glands to release the stress hormone cortisol in response to threat or danger.

A 2023 study on meditation’s physical and mental effects examined 14 participants using functional MRIs to determine how they reacted to negative self-belief while engaging in a breath-focused, mindful emotional regulation exercise. The results showed that the participants had less activity in the amygdala and decreased depression and anxiety symptoms.

Another brain region associated with depression is the medial prefrontal cortex (mPFC). The mPFC is often referred to as the “me center” because it is the area of the brain where you process information about yourself, ruminate about the past, or worry about the future. When under stress, this area of the brain can go into overdrive. The mPFC is hyperactive in people with depression.

When the mPFC gets worked up, it can lead to overactivity in the amygdala, which increases cortisol (the stress hormone) in the body. Meditation helps break the connection between these two areas of the brain and allows people to better regulate their stress response.

Research has also shown that people who are depressed tend to have a smaller hippocampus, the area of the brain involved in memory. Meditation helps protect the hippocampus. A study from Harvard Medical School observed people who meditated for 30 minutes a day for eight weeks. Brain scans revealed that these people had increased gray matter in their hippocampus.

Gray matter is an essential tissue in the brain and spinal cord that plays a significant role in emotions, memory, movement, and mental functioning. Regularly meditation can increase the gray matter in the hippocampus, which improves overall brain health and may protect against depression.

Impact of Meditation on Your Mental Health

Meditation has many mental health benefits, including:

• Decreased depression
• Decreased anxiety
• Improved memory
• Enhanced focus
• Reduced psychological pain
• Improved mood
• Decreased suicidal thoughts and behaviors
• Greater resilience to stress
• Increased compassion for self and others
• Decreased social anxiety
• Reduced symptoms of post-traumatic stress disorder (PTSD)

Types of Meditation That Can Help With Depression

There are many different types of meditation that help treat depression due to their focus on emotional awareness and acceptance.

Mindfulness

Mindfulness is perhaps the most researched regarding reducing depression symptoms and improving overall mental health. Mindfulness is the practice of paying attention to the present moment with an attitude of curiosity and nonjudgment. It helps people recognize and disengage from negative thinking patterns that contribute to depression. Mindfulness has also been shown to reduce the risk of relapse for depression.

Mindfulness-based interventions such as mindfulness-based stress reduction (MBSR) and mindfulness-based cognitive therapy (MBCT) are just as effective as traditional methods such as cognitive behavioral therapy. Mindfulness has also been integrated into other therapies, including acceptance commitment therapy (ACT) and dialectical behavioral therapy (DBT).

Gratitude Meditation

Gratitude meditation is also helpful for reducing depression and increasing overall happiness. Gratitude meditation is a process of sitting in contemplation, reflecting on what you are thankful for, and observing how thoughts of gratitude make you feel.

Researchers have used magnetic resonance imaging (MRI) scans and heart rates to measure the effects of gratitude meditation and found the average heart rate is significantly lower following a gratitude meditation practice, indicating a reduction of stress in the body.

They also measured functional connectivity (FC) in the brain and how different areas of the brain interact with each other. Their findings indicated that gratitude meditation improves emotional regulation and motivation, each of which plays a role in depression.

Transcendental Meditation

Transcendental meditation may also help with depression. Transcendental meditation is the practice of silently repeating a word or phrase to yourself. A study from the journal Ancient Science found that college students assigned to a transcendental meditation program reported lower levels of stress, anger, depression, and anxiety when compared to others who were not practicing assigned.

Another Ancient Science research study of transcendental meditation practitioners examined their serotonin levels using urine samples. The results indicated that serotonin levels were higher than those of the control subjects before meditation, and they had even higher levels immediately after meditating. Serotonin is an important neurotransmitter that regulates mood, with low levels of serotonin associated with depression symptoms.

How Depression Affects Your Mental Health

Depression can take a significant toll on your mental health by negatively impacting your mood, motivation, career, and social life. Some signs that you may be experiencing depression include:

• Feelings of hopelessness
• Persistent sad or anxious mood
• Feeling “empty” or “flat”
• Loss of interest in things you used to enjoy
• Lack of energy and motivation
• Chronic fatigue
• Feelings of frustration, restlessness, or irritability
• Difficulty concentrating, making decisions, and remembering events
• Feelings of guilt or worthlessness
• Appetite changes
• Weight changes
• Suicidal thoughts or attempts
• Physical symptoms such as headaches, digestive issues, and body aches

Not everyone will present with all the symptoms listed; some will only experience a few. The determining factor is that these symptoms hinder their ability to function in daily life. You may meet the criteria for a depression diagnosis if you experience some of these symptoms daily for more than two weeks.

If you are struggling with depression, you may experience other changes in mood and behavior, such as:

• Feeling on edge, irritable, or angry
• Increased impulsive behavior
• Negative thinking
• Becoming detached or withdrawn
• Increased use of alcohol or drugs
• Isolating yourself from family or friends
• Changes in sexual desire or performance
• Increased engagement in high-risk activities
• Inability to meet responsibilities

Depression can affect people of all ages, genders, cultures, and ethnicities. Men and women may be impacted differently by depression. Women may be more likely to show sadness, whereas depression in men may manifest as angry outbursts and increased substance misuse.

If you are experiencing any symptoms of depression, you may benefit from a meditation practice or mindfulness-based therapy.

How to Start Meditating

If you have never meditated before, the first step is to research meditation and decide which type you would like to try. You may consider taking meditation classes, using a meditation app, or looking online to find guided meditations for depression.

If you are starting a mindfulness meditation practice, decide how many minutes per day you would like to meditate. Beginners often start with 5-10 minutes per day. You may choose to sit in a comfortable, seated position. You can also practice mindfulness while lying down, walking, or completing another activity.

The goal of mindfulness meditation is to bring awareness to the present moment. You may start by noticing your breath and observing your inhale and exhale. If your mind wanders away from the present moment, bring your attention back to the breath.

While practicing mindfulness, notice what arises within you. Observe your thoughts, feelings, and the world around you from a place of non-judgment and curiosity. This practice of nonjudgmental awareness can help you recognize your negative thought patterns that may contribute to depression.

Gratitude meditation can also help mitigate depression. You can add gratitude to your mindfulness practice simply by bringing your attention to what you are grateful for in your life. By thinking about what you are thankful for, you create sensations of gratitude in your body that help regulate your nervous system and improve your mood.

When to Talk With Your Doctor

If you or someone you love is struggling with depression, meditation may be a helpful practice to add to your treatment plan to help you reduce and manage symptoms. If you are experiencing severe depression that isn’t improving, you may want to contact your physician about additional mental health treatment options.