How Meditation Helps For Depression

The lows of  depression—dark moods, lack of energy, loss of joy—affect many people at some point in their lifetime. Now a  research suggests meditation deserves a place among the therapies shown to lift mild to moderate depression symptoms.
“Meditation has been studied for decades, but we wanted to know if it was really better than the placebo effect,” says an expert. So the team of researchers reviewed 47 meditation studies, involving 3,515 volunteers, most of whom were not suffering from clinical depression or clinical anxiety.  
Their conclusion: “Meditation appeared to provide as much relief from some depression symptoms as other studies have found with antidepressants,” the Dr. says. Volunteers who took an eight-week meditation course experienced a 10 percent to 20 percent improvement in depression symptoms and a 5 percent to 10 percent improvement in anxiety symptoms. Meditation also showed similar promise to reduce pain.

How Meditation Works for Depression

The most helpful type of meditation in this study was mindfulness meditation—a self-awareness practice that involves focusing on the present moment and gently refocusing, without judgment, whenever attention wanders. The theory: Meditation may ease depression by stopping, for a while, the ever-churning worries and fears that can fuel it.  
“If I’m depressed about a life change like divorce or losing a job and keep thinking about it, I may become more depressed. And the churning thoughts can cause a cascade of symptoms that lead to feeling debilitated,” the Dr. says. “One way mindfulness may help is by causing you to pause and react less to whatever is bothering you. This process can reduce the symptoms, making them less bothersome, and over time can become second nature with more meditation practice.”

Could Meditation Be Right for You?

If you suspect you have depression, see your primary care doctor to rule out other causes of your symptoms and get a treatment plan. “If your doctor prescribes an antidepressant, keep taking it. Don’t stop on your own,” the Dr. says. “You can add meditation and see how you feel after a few months of regular practice. The best way to get started is by taking a class.”   

Though based on ancient Buddhist traditions, “mindfulness meditation is secular, not religious,” the Dr. says. “Anyone can practice it. It doesn’t conflict with religious faith or spiritual beliefs.”
  

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