Seven Benefits Of Meditation For Depression

Meditation can be a powerful practice. It may even positively change the level of activity in your brain and lower levels of the stress hormone cortisol. Although many different people can experience the positive impact of meditation, certain studies show that people with depression, in particular, may benefit from daily practice.

Although not every coping mechanism works the same for every person, researchers are finding scientific evidence that meditating may improve symptoms of several mental health conditions, including depression, particularly when used in tandem with treatments like talk therapy.

Depression facts

Before delving into the benefits of meditation practices for depression, it may be helpful to know that you are not alone in your mental health challenges. Here are some facts about depression.

About major depressive disorder

Major depressive disorder (MDD) affects over 16 million American adults every year, according to the Anxiety and Depression Association of America (ADAA). That's nearly 7% of the US population. There are different risk factors for being diagnosed with depression, such as abuse, drastic life changes, conflicts, and alcohol use. Genetics may also play a role, as having family members with a history of depression may increase the risk in an individual. 

If you or a loved one is experiencing abuse, contact the Domestic Violence Hotline at 1-800-799-SAFE (7233). Support is available 24/7.

If you are struggling with substance use, contact the SAMHSA National Helpline at (800) 662-4357 to receive support and resources. Support is available 24/7.

Women and depression

The Mayo Clinic reports that women and people assigned female at birth are twice as likely to be diagnosed with depression than men. Many people believe this is due to the natural hormonal changes these individuals may experience throughout their lifetime. While fluctuations in hormones can impact mood, hormonal shifts do not often cause depression.

The reported number of women seeking help for depression may be higher due to the stigma surrounding men seeking treatment, a general difficulty for men in reporting depression symptoms, and the varied symptoms of depression men may experience.

The complexity of depression

Depression can be a complex mental health condition. It's widely believed that a chemical imbalance is the only variable, but various factors may cause depression.

According to the Harvard Medical School website, depression can result from a combination of many factors, including "faulty mood control by the brain, genetic vulnerability, stressful life events, medications, and medical problems". In many cases, depression may result from biological and environmental factors. Stress and anxiety can be significant contributors as well.

Common symptoms of depression

The way depression manifests can vary somewhat from person to person. That said, some of the most reported symptoms of depression include:

• Sadness

• Lack of interest in activities you previously pursued and enjoyed

• Fatigue and low energy

• Appetite and weight changes

• Sleep problems, such as sleeping too much or too little

• Difficulty making decisions and concentrating

• Feeling worthless and shameful

• Restlessness

• Slowed speech and movements

• Suicidal thoughts

If you are experiencing suicidal thoughts or urges, call the National Suicide Prevention Lifeline at 1-800-273-TALK (8255) or text 988 to talk to someone over SMS. Support is available 24/7.

The importance of seeking mental health support for symptoms of depression

There may also be other symptoms that those with depression experience; the above is not a complete list of depression symptoms. If you believe you may be experiencing depression, consider reaching out for help from a mental health professional such as a counselor or psychiatrist. Symptoms won’t typically resolve without treatment, so seeking help can be highly important.

Seven benefits of mindfulness meditation for depression

There are several potential benefits to mindfulness meditation practices. Read on to learn about possible benefits for those with depression in particular.

1. Meditation may change your reactions to negative feelings

Depression may be triggered by stress and anxiety. In an interview with Harvard Health, Dr. John W. Denninger explains that meditating could shift a person's perspective, helping them manage their thoughts and feelings more effectively.

"Meditation trains the brain to achieve sustained focus and to return to that focus when negative thinking, emotions, and physical sensations intrude—which happens a lot when you feel stressed and anxious," Dr. Denninger told the publication.

Although this shift in focus may not occur immediately, regular practice may positively affect a person's reactions to stress and anxiety, leading to a less depressed state. Many people notice a marked decrease in anxiety when meditating regularly, which may result in reduced symptoms of depression as well.

2. Mindfulness meditation may quiet the brain's "fear center"

You may have heard the brain's amygdala referred to as the "fear center" or "worry center." This part of the brain is involved with activating the "fight-or-flight" response, which is a stress response that prepares the body to react to perceived threats. Although feeling threatened causes a stress response, anxiety and trauma may also activate this pathway in our brains, increasing the risk of depression over time.

In a study conducted by Boston University and Harvard Medical School, researchers ordered brain scans for each participant with depression before and after eight weeks of mindfulness meditation classes. They report that, in the group that meditated, they "found a trend increase in right amygdala response to negative images, which was significantly correlated with a decrease in depression score."

3. Meditation may help you be more present

Rather than focusing on the future or dwelling on the past, meditation teaches you to concentrate on the present moment and the sensations you feel. By cultivating awareness and acceptance of the present moment, meditation helps promote a sense of calm in the face of stressful situations.

Focusing on the present can extend beyond a meditation session. People who practice mindfulness may begin to live in the moment throughout their days. They may find an ability to enjoy minor achievements, heal the past, and trust their ability to cope with stressful events or feelings.

You may also participate in body scan meditation. In this practice, you get comfortable, then slowly scan your body from top to bottom, noting how each part of your body feels. In doing so, you focus your thoughts and feelings entirely on how your body feels in the present moment.

Recent research suggests that somatic-based therapies and practices (focused on body sensations) can be highly effective for treating trauma, which may contribute to depression in some individuals. Meditation allows you to simultaneously observe your body, the world around you, and your mind, which may mimic some aspects of somatic therapy for depression.

4. Meditating encourages a healthier mindset

Depression may involve a scarcity mindset, or the belief that something is lacking in your life or that something is missing or broken within you. Meditating may help you become more aware of such thought patterns and gradually shift your thoughts to a more positive, abundant mindset. Studies suggest that meditation increases self-compassion and improves emotional control.

5. Meditation strengthens the hippocampus

The hippocampus is a part of the brain that allows us to absorb and transfer information to memory. This brain region also plays a crucial role in emotional control, which is vital for responding to emotional experiences. 

Studies indicate that major depression may cause the hippocampus to shrink. As a result, individuals with depression may have a smaller hippocampus, which can contribute to the severity of their symptoms. However, this size reduction may not be permanent. Other research has suggested that meditation may help add volume to this brain region, which may improve mood and memory as well as depression symptoms.

6. Meditation may make the prefrontal cortex stronger

The brain's prefrontal cortex can significantly impact our day-to-day lives. This part of the brain is mainly responsible for working memory, decision-making, self-expression, complex planning, and how we conduct ourselves in social situations.

Individuals who are living with depression may have an underdeveloped prefrontal cortex. However, this region of the brain can thicken through regular meditation. It’s thought to be possible to strengthen the prefrontal cortex like a muscle.

In an interview with The Washington Post, Harvard neuroscientist Sara Lazar explained that the prefrontal cortex shrinks as we age—but it doesn't have to. Through her research, Lazar found that a 50-year-old who meditated had the same amount of gray matter in his prefrontal cortex as a 25-year-old.

7. Meditation for depression may reduce the risk of relapse

Individuals who have experienced recurrent depression are at an increased risk for future depressive episodes. As part of mindfulness-based cognitive therapy (MBCT), meditation may help decrease the risk of relapse.

How to start a mindfulness-based meditation practice

Establishing a daily practice doesn't require any particular clothes or equipment, and many techniques can be done in a short time and from anywhere. Here are some tips to help you start your own mindfulness-based meditation practice.

Practice often

Strive for practice, not perfection. Set an intention to meditate daily and practice compassion for yourself if you miss a day or two. Like any new habit, it may take some time before your meditation habit becomes second nature.

Associate meditation with daily habits

Associate your meditation practice with an activity you already do every day. Some people enjoy meditating first thing in the morning. They might get up, eat breakfast, brush their teeth, and meditate before starting their work for the day.

You can also meditate right after work or after drinking tea in the evening. Try meditating at different times of the day to determine what works best for you and your depression symptoms.

Prioritizing meditation for depression

If you want to commit to meditation on a schedule, you may consider writing it down as you would for an important meeting or appointment. You can write it down in your planner or put a reminder in your phone.

Be flexible

Life may get in the way of meditating sometimes. For example, you may sleep in or get sick and not have the time to meditate. In this case, you might aim to meditate later in the day or when you're feeling better. Meditation is a tool to help you, and you can control how you practice it.

Quality over quantity

Meditating for a short time may be just as effective as meditating for hours. You may not even need to do it daily. While consistency in your practice can certainly be valuable, focusing on quality rather than quantity may be most effective.

Find a sacred meditation space for your practice

Designate a cozy spot in your home to meditate. You may choose to add a chair, pillow, or blanket for increased comfort. You can also include your favorite photos, candles, or books. If you don't have much time at home, you can practice meditation on the go as well.

Just start 

The first step of meditation practice for depression is simply to start. Whether you have a dedicated space, an app, or a schedule may not be as important to you as the benefits of the practice itself. As stress levels fall, you may notice the benefits of meditation more, which may make the practice easier over time. 

Finding help in sticking to your meditating practice

You may be able to find some free guided meditations online on Insight Timer, YouTube, or Spotify. If you’re looking for additional guidance or accountability for your practice, you might consider the following.

Group meditation for added support

Look for a meditation group in your area. While meditation is often an individual experience, it may be uplifting to practice in a group setting where others are experiencing the same practice as you. Many yoga studios, community centers, and meditation centers offer group meditation sessions, which can provide a supportive and communal environment for those looking to deepen their meditation practice.

Meditation apps for convenience 

There are many meditation apps available for your smartphone or tablet. Some popular meditation apps include Headspace, Calm, and Insight Timer, which offer guided meditations, breathing exercises, and other mindfulness practices. These apps can be a convenient way to incorporate meditation into your daily routine and track your progress over time.

Meditation retreats to deepen your practice

For those seeking a more immersive meditation experience, meditation retreats may be worth considering. These retreats can range from a weekend to several weeks and are designed to provide a deeper dive into meditation and mindfulness practices. Some retreats may be silent, while others may include guided meditations and workshops.

Other forms of mental health treatment for depression

Meditation may not be an effective option to treat depression in everyone, and it’s generally not recommended as a substitute for professional treatment. If you are experiencing symptoms of depression and want to reach out for professional help, help is available. Depression can be chronic and persistent, and many find that the only treatment that helps is therapy or medication.

Mindfulness-based cognitive therapy for treating depression

Some mental health providers offer mindfulness-based cognitive therapy. In this therapy modality, people with depression learn how to combine mindfulness-based stress reduction with the strategies of cognitive behavioral therapy, such as learning new ways to relate to negative thoughts. Mindfulness-based cognitive therapy has been suggested to be a promising treatment option for depression.

Meditation-based online therapy for major depressive disorder

If you are interested in trying mindfulness and meditation-based therapy with an expert, studies suggest that mindfulness-based treatment online can be highly effective in treating depression and anxiety. Through online therapy platforms like BetterHelp, you may be able to gain insight into your depression symptoms and further your understanding of meditation. See below for counselor reviews from clients who have sought their help for depression-related challenges.