Meditation may help reduce symptoms of depression. However, research is mixed, and it may not work for everyone.
If you have depression, meditation may seem counterintuitive, since it involves increasing awareness around thoughts and experiences.
But meditation doesn’t involve pushing away these thoughts or pretending you don’t have them. Instead, you notice and accept them, then let them go. In this way, meditation can help disrupt cycles of negative thinking.
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Meditation apps have also been found to be effective in reducing symptoms of depression.
However, it is important to note that research is mixed, and more high quality studies are needed to make a definitive conclusion.
Meditation can feel daunting if you’ve never tried it before. To get started, follow these simple steps:
1. Get comfortable
Sit or lie down. The key is to feel comfortable and relaxed. Closing your eyes can also help.
2. Begin with your breath
Take slow, deep breaths through your nose, just focusing on breathing.
Pay attention to:
- how it feels to inhale
- how it feels to exhale
- the sounds of your breath
It is perfectly fine if your thoughts wander away from your breath. Just keep redirecting your focus to breathing whenever you catch yourself thinking about something else.
3. Move from breath to body
Begin shifting your attention from your breath to the various parts of your body. This is called a body scan.
Start your body scan wherever you like. Some people find it more natural to start with their feet, while others prefer to start with their hands or head.
Focus your awareness on your body, moving from one part to the next. As you continue to breathe slowly and deeply, note how each body part feels. Do any areas hurt? Or feel tense?
If you notice an unusual or troublesome sensation, like tension or aches, you can add a visualization exercise.
Imagine yourself sending relaxing breaths to that part of the body. Picture that tight muscle loosening and pain easing. Getting more comfortable with your bodily experiences and sensations can help you become more tuned in to changes as they come up.
When you’ve finished scanning your body, return your focus to your breathing for as long as you need.
There’s really no right or wrong way to meditate. If you’re looking for some extra pointers, though, these tips can help.
Practice at the same time every day
Making meditation a habit can help your success.
It’s OK to start small. Even 5 minutes a day can help. Try commit to 5 minutes every day at a time that works well for you.
Maybe you do a body scan in the shower every morning or do a sitting meditation right before bed. Maybe it’s the last thing you do before getting into bed each night.
You might have to try a few scenarios before you find the most effective approach to meditation, but that’s OK. Once you find the right approach, you’re more likely to stick with it.
Use a mantra
Your attention will sometimes wander. If you find it hard to bring your focus back, it might help to use a mantra.
Choose a simple phrase you feel comfortable repeating throughout your meditation practice, like “I am calm.” Even one as simple as the traditional “om” can help increase your focus.
Be creative
Maybe a seated meditation doesn’t really work for you. If you’re an active person, you might prefer to meditate while walking or even getting some more intense activity.
As long as you’re safe, you can absolutely meditate on the go. Practice focusing your awareness throughout your body, on the repeated motion of your arms, legs, or other active body parts.
Even just taking your meditation outside can help you have more success.
Give it time
Meditation takes effort and time. You might notice some small improvements right away, but you probably won’t feel a huge difference immediately.
Research exploring the benefits of meditation looks at its impact over a period of several weeks or even months. Like most other approaches to treating depression, you may have to keep at it for a while to really see some benefits.
Try to focus on any positive changes you do notice, whether it’s a slight increase in your focus or a gentle lift of your mood.
While meditation does show promise as a helpful approach for depression, it’s often not enough on its own.
If you have symptoms of depression, consider seeking support from a therapist before trying alternative approaches. Many therapists offer mindfulness-based cognitive therapy, so you can still incorporate the benefits of meditation into your care.
Meditation may not help much during a major depressive episode. If you have severe symptoms, you should talk with a mental health professional or your healthcare professional.
It’s a good idea to get professional support as soon as possible if:
- your quality of life has decreased
- you struggle to manage daily life and responsibilities
- you experience physical symptoms, like fatigue, pain, or loss of appetite
- you have thoughts of hurting yourself or other people
- you think about death, dying, or ending your life
Meditation increases awareness of thoughts and emotions, so a potential outcome of meditation is worsenednegative thoughts. Some people do report that depression symptoms increase with meditation.
If this happens, you may want to stop meditating until you can talk with a mental health professional and get more insight and guidance on working through these thoughts.
Meditation cannot “cure” depression. However, when you incorporate meditation practices into your daily life, you may find it easier to challenge unwanted thoughts you experience and keep yourself from getting locked into the negative thought spirals that often make depression worse.
Meditation may be more beneficial when used alongside therapy, so don’t hesitate to contact a compassionate therapist who can offer more guidance on coping skills and other treatments.
Crystal Raypole has previously worked as a writer and editor for GoodTherapy. Her fields of interest include Asian languages and literature, Japanese translation, cooking, natural sciences, sex positivity, and mental health. In particular, she’s committed to helping decrease stigma around mental health issues.