Mindfulness and Depression
Breaking the Downward Spiral
Understanding how mindfulness can help interrupt depression’s downward spiral — and guide you back to the present moment.
The Research
How Our Thoughts Can Trigger Depression
50%
of first-episode depression cases were triggered by a traumatic event — dropping to 20% in the second episode and 10% in the third.
A study focusing on factors related to those affected by episodes of recurrent depression found that in the first episode of depression, 50% of subjects had experienced a traumatic triggering event, while in the second episode this number was 20%, and in the third, 10%. These findings suggest that our thoughts can assume the power of an actual set-back. Even when feeling well, people remain vulnerable to recurrent episodes of depression due to mental associations formed between mood and negative thinking patterns, so that mild states of depression can reactivate negative thinking patterns that can result in a full-blown episode of depression.
“Sustained recovery from depression depends on learning how to keep mild states of depression from spiraling out of control.”
Mood Spirals
What Are Downward Mood Spirals?
Often when starting to feel low, people react as if their emotions were a problem to be solved, they attempt critical thinking strategies, re-double efforts to use them when they do not work, and then end up over-thinking, brooding, and ruminating which only succeeds in prolonging and deepening the mood spiral.
"What has gone wrong, why is this happening to me, where will it all end?" … "What is wrong with me? I'm back to square one. This is horrible. It will always be this way."
This negative thinking can become a pattern which then results in another episode of depression.
Low Mood Begins
A mild dip in mood triggers problem-solving mode.
Rumination Takes Over
Critical thinking loops without resolution, deepening the spiral.
Depression Returns
Negative thought patterns solidify into a full depressive episode.
The Solution
How Mindfulness Interrupts the Spiral
Early Awareness
By developing greater awareness of mind states, you can recognize the beginning of a spiral earlier and interrupt it before it gains momentum.
Present-Moment Focus
Mindfulness teaches us to focus on the present moment rather than re-living the past or worrying about the future.
Acceptance & Compassion
Rather than resisting unwanted emotions or getting caught up in them, mindfulness increases willingness to experience them — allowing them to come and go with acceptance and compassion.
