News Mindfulness And Cbt Just As Effective For Treating Depression As Meds

[ms spock]

I was very unlucky @joeylittle. I got really bad "assistance". It is what it is or was and I am not ruminating on that today. I am so glad that you got lucky. There needs to be more of it. And it is true. I am doing the challenging cognitive distortion thing now, and that is what matters.

 

[VioletButterfly]

Ms Spock, THANK YOU! :) For sharing your wisdom and suggestions. I'm so very grateful. I've twisted myself into a pretzel to adhere to everyone's suggestions of being able to meditate away all of my worries/issues/trauma. Thank you. God bless. VB

 

[ihateusernames]

@VioletButterfly My favorite meditation is just what you'll find being called a "body scan". It's not really a breathing exercise or a cover yourself with love or positivity kind of thing or any of that. I have a really hard time focusing on anything like that. What the body scan meditation does is quiets your mind and brings awareness to your physical sensations- nothing more. It calms your mind, doesn't replace the thoughts, just gives you a break from them. I can't do it on my own. My mind drifts and I can't finish, but there are guides all over youtube and mindfulness sites. I find it to be a nice grounding technique.

 

[ms spock]

I've twisted myself into a pretzel to adhere to everyone's suggestions of being able to meditate away all of my worries/issues/trauma.

You are most welcome @VioletButterfly.

But that is not mindfulness - doing it to "fix" yourself - that is coming from a place of condemnation, judgementalness and criticalness. It sets you up to really get stuck in rumination in your mind. It sets you up to feel "wrong", and I don't' think that is helpful.

It is more helpful to do "mindfulness" from a place of non-judgementalness and compassion (hilarious that I am typing this to your really!!) That takes a bit of shifting in attitude - so at the beginning you have to have compassion that you have so much critical judgementalness and condemnation of yourself.

There is no meditating trauma away - anyone who suggests that to you, is essentially inexperienced in the ways of trauma. Even worries can't be meditated a way - for major depression you need CBT, DBT or medication or/and exercise or whatever combination that an experienced and well trained professional comes up in consultation with you. The Mindful Way Through Depression states clearly (several times) that beginning mindfulness during a depressive episode is not helpful or advised. Issues also can't be meditated away - and thinking that you can meditate your worries/issues/trauma away is to put an immense amount of pressure on yourself and your mindfulness practice. I have made this mistake and I am sure I will come back to making this mistake again - I don't judge myself so much for making these mistakes now.

I would suggest for someone living in such an hothouse and abusive and retraumatising situation as you would do 1 minute three times a day - and aim for a curious compassion or a gentle way with yourself.

I am only a real beginner with this stuff - so seek out those with knowledge and resilience and take what feeds you positively and focus on taking that in.

 

[ms spock]

@VioletButterfly I might bring myself back to the practice umpteen times - this is not getting it wrong - it is just the way of the wandering mind - you don't judge it though.

e.g. I did a body scan (listened to the audio) (bit of a busy mind but I did remember to breath at some points) and mindful eating (two mouthfuls but every bit counts) mindful teeth brushing, (in out and but gave it a whirl) and one three minute breathing space(listened to the audio) ( in and out as well but I did it!).

I have done two body scans since then. (Three minutes audio guided) Going in and out with my busy mind but just coming back to the practice.

You don't by any stretch of the imagination do it and it works - and that is part of the practice to be with your mind when it is ever so busy and not be mean to your mind or yourself for you being all over the place.

 

[VioletButterfly]

I saw just two minutes of an Oprah show this morning and the author was discussing his book regarding mindfulness for beginners. I think I must have the title wrong, but it's something like that, and I believe it would also be on Oprah's website, in case you're interested. The gist of the author's 2 minutes that I viewed was that mindfulness is to be without judgment and to just observe. It reminded me of what you wrote above. Please know how much I appreciate the time and care you took in providing all of that for me. I have learned so much out here. It really is a truly thoughtful and giving community of folks compared to other websites I have visited. Truly. :hug:

A lot of the ladies in one of the recovery groups I used to go to were very into mindfulness, and they all seemed to be better for the effort. I agree with you, though, that I am not in the place to be able to do this right now. I do well to sit with God for any amount of time. That is the only time when I feel safe right now. Maybe that is where I practice mindfulness right now - just being safe in His presence as His child - loved and cherished just as I am. I don't know if that is true mindfulness, but it is definitely a space where I am not judged, but am accepted as I am and loved. Perhaps, when I am stronger and have something on my responsibility plate resolved to a manageable level, then I can return to more advanced practices to get myself to the next level.

Thanks. VB

 

[ihateusernames]

I do well to sit with God for any amount of time. That is the only time when I feel safe right now. Maybe that is where I practice mindfulness right now - just being safe in His presence as His child - loved and cherished just as I am. I don't know if that is true mindfulness, but it is definitely a space where I am not judged, but am accepted as I am and loved.

Yes, it is. You are doing very well to do just this. My understanding of "mindfulness" is just being present in the moment. Sitting before God is absolutely being present in the moment.

 

[VioletButterfly]

Thank you. It really is my own safe place. Just feeling vulnerable right now so that really helps to hear someone validate something I'm doing. I feel like a house being taken back to the studs. Very close to calling my insurance company's 24 hr call-in line, but afraid of documentation. I think we can all relate to that. Thanks. VB

 

[ms spock]

The gist of the author's 2 minutes that I viewed was that mindfulness is to be without judgment and to just observe. It reminded me of what you wrote above. Please know how much I appreciate the time and care you took in providing all of that for me. I have learned so much out here. It really is a truly thoughtful and giving community of folks compared to other websites I have visited. Truly. :hug:

There are so many great people on here - there is a wide diversity of opinion and so much to think about of what each person writes. You are welcome! When you are judging and criticising yourself - well direction elsewhere can be helpful and useful.

I do well to sit with God for any amount of time. That is the only time when I feel safe right now. Maybe that is where I practice mindfulness right now - just being safe in His presence as His child - loved and cherished just as I am. I don't know if that is true mindfulness, but it is definitely a space where I am not judged, but am accepted as I am and loved. Perhaps, when I am stronger and have something on my responsibility plate resolved to a manageable level, then I can return to more advanced practices to get myself to the next level.

You are already doing it - the non judgemental and compassionate mindfulness. Awesome stuff!

Taking off our expectations of ourselves can really be a good thing to do.

And seriously you don't need to do a more advanced practice than that - being safe, being non-judgemental to yourself, letting yourself be, feel all those positive things - that kindness to yourself - well that is it. You have it @VioletButterfly - just let your mindfulness and yourself be out of that doing mind and in the being mind which your quote above clearly shows me that you are being! Fantastic! You don't need to put anymore pressure on yourself. Just stick with that, and if you can't be kind to yourself.

 

[ms spock]

Yes, it is. You are doing very well to do just this. My understanding of "mindfulness" is just being present in the moment.

I agree - spot on in my understanding of mindfulness.

 

[ms spock]

It really is my own safe place.

That is so great. I can't tell you how great that is.

 

[Deleted member 28942]

@VioletButterfly I find restorative yoga very helpful for beginning mindfulness. I have done mindfulness programs and meditations but I find them difficult to stay present when I am anxious. On the other hand, restorative yoga helps me to be grounded and "inside my body".