Meditation Can Worsen And Help With Depression. But how?
When Is Meditation a Good Idea and When not?
Depression in our society is on the rise. According to the Journal of Abnormal Psychology, depression is rising more steeply in those below 30 years of age.
Meditation is promoted as a simple technique that achieves wellbeing. So, when feeling down, mediation sounds like an attractive option to get out.
Meditation is not a panacea. Here is why.
Your Brain Rewired
During a depressive episode, we ruminate. Guilt, worthlessness, and memories haunt us. We play scenes on repeat. An area of our brain named the medial prefrontal cortex (mPFC) activates. Here, the information about ourselves is stored, a sort of “me center.”
When coupled with stress, this area is even more active, making people stuck in this recess of the brain: the mPFC.
Ideally, meditation breaks this cycle through meta-awareness, disengaging rumination.
Meditation Worsens Depression
As reported by M. Farias up to “8% of people have experienced adverse events”¹ when meditating. But researchers in this study argue that most studies only assess serious adverse events; the percentage must be higher.
Mediation can have adverse events, most commonly anxiety and panic attacks. In some cases, it can worsen depression and suicidal ideation.
For reference, psychotherapy has the same percentage of adverse events, 8.3% to be exact.¹ But just because a pear and an apple have the same size doesn’t make this a good comparison.
Some of the adverse reactions can come from our mind’s unwillingness to change. Disarming our defense mechanisms can trigger distress, anger, or sadness.
Meditation Helps Against Depression
Meditation practice helps us become aware of our thoughts without judging them.
A type of psychotherapy uses meditation techniques, and it works. Mindfulness-based cognitive therapy helps reduce the recurrence of depression.²
During a depressive episode, the rumination is like a whirlpool of negative thoughts. It sucks us into a vicious circle of thought, feeling, and behavior — worsening the situation.
When practicing meditation, we recognize the waters. Around us, our psychic energy ebbs and flows. High and low tides make us human. But armed with mindfulness meditation, we warn ourselves on time before closing in on the maelstrom.
By meditating we practice kindness, forgiveness, and self-compassion. They are fundamental to steer away from depression.
When to Meditate?
Depression can take a turn for the worse if acceptance and hopelessness intertwine. Acceptance and immersing ourselves in the moment are at the core of some meditative practices.
Persons with depression wear a veil that darkens their view. When meditating, they can fall into the trap of hopelessly accepting their circumstances, a sort of learned hopelessness.
Depending on the severity of the depressive episode, meditation can be an enormous task; there is neither energy nor concentration. Meditating at this time is like diving into dark muddy waters. It might be better to wait for it all to settle.
There are some exceptions though. Ed Halliwell wrote about his experience (and much more). He started meditating after a two-and-a-half depressive episode. In his case, he had already undergone psychotherapy and made changes in his life.
Closing Remarks & Conclusion
If you are going through a depressive episode, wait until you are more emotionally stable.
If feeling better, give it a try. But do so with caution. See how you react.
If you are depressed, regardless whether you want to meditate or not, it is always a great idea to see a professional. You shouldn’t go through a depressive episode alone.
I lived through burnout and depression toward the end of my M.D. degree. It extended into the day of my final exam! I was so burned out that I didn’t care anymore. But I knew it was depression clouding my judgement. I scrambled for some strength and passed my exam.
It was a harsh reminder that even physicians hold a passport to the world of maladies. At one point we must all visit that world and face what ails us.
Health is the most important thing; sadly, for some this privilege goes noticed only when it’s lost.
Take care.
References
2. Mindfulness-based cognitive therapy for depression: trends and developments — PMC (nih.gov)
For a more in-depth I recommend this link: