If you are struggling with depression, it is likely that you have experienced self-deprecating spirals and often find yourself negatively criticizing yourself. This can feel frustrating and discouraging, but a helpful solution can be more simple than you would expect. A recent research study published in the Journal of Affective Disorders shows that mindfulness-based compassion living skills can reduce depressive symptoms in people with chronic or recurrent depression.
In order to complete this study, researches had 61 participants that had been diagnosed with recurrent depression practice mindfulness-based compassionate living training while 61 people with the same diagnosis received their normal treatment for depression. The individuals that practiced mindfulness-based compassion skills showed significantly more progress than those who did not. The positive effects lasted for at least six months after learning this process.
The first step in practicing mindfulness-based compassionate living is to catalog your negative thoughts in writing. It can be helpful to organize your thoughts if you categorize them into groups or topics. The benefit of this is that you will be able to analyze these feelings more objectively. If you allow these comments to remain thoughts, it will take up space and negatively affect your mental health. Writing them down can allow you to symbolically release them.
The next important step is to observe your negative thoughts with a non-judgmental and compassionate mindset. This can be difficult, and will most likely require practice. If you have found yourself instinctually reverting to harsh self-criticism, you must break that habit. It is crucial to observe your negative thoughts and feelings, accept them, and take a kinder approach.
Lastly, think about specific anecdotal responses that can be used to counteract your negative thoughts. You may have recurring negative comments you feel yourself making at your own expense. For example, instead of saying “I am not as good as ___ at ___.” Try saying “I may not be perfect at ___, but I will continue to practice and enjoy myself while doing it.” This may seem insignificant, but self talk is an important key in bettering your mental health.
Working on these exercises regularly can help reduce depression symptoms significantly. Remember, even if you find yourself lacking motivation, you are trying your best. Do as much as you can as often as possible. Don’t be too hard on yourself, and allow yourself to utilize the steps that work best for your personal needs. Not every method will work for every person, but experimenting with different techniques can be incredibly useful.