| Beating depression with meditation |
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| Health | |
| Written by Danny Penman | |
 Imagine if you could cure depression with a therapy that was more effective and long-lasting than the latest and most expensive drugs. One that has no side-effects other than a renewed zest for life and a deep-seated feeling of tranquillity. Such a therapy might sound like the latest quack remedy but it’s proving to be highly effective and, strange as it may seem, it’s based on a traditional form of Buddhist meditation. Last week psychologists from the University of Exeter published the results of a study into “mindfulness-based cognitive therapy” (MBCT) and found it to be better than drugs or counselling for depression. MBCT marries Eastern meditation with Western cognitive therapy. Patients are taught the simple technique over eight sessions and then practice it at home for thirty minutes a day. Professor Willem Kuyken, whose team at the Mood Disorders Centre of the University of Exeter carried out the research, says: “Anti-depressants are widely used by people who suffer from depression and that's because they tend to work. While they're very effective in helping reduce the symptoms of depression, when people come off them they are particularly vulnerable to relapse.” “For many people, MBCT seems to prevent that relapse. It could be an alternative to long-term antidepressant medication.” “We wanted to counteract the brooding that leads to relapse,” says Mark Williams, Professor of Clinical Psychology at the University of Oxford and leader of the team that developed MBCT. “Brooding is a key feature of depression. In normal times sad thoughts pass quite quickly but in people who suffer from depression they don’t. MBCT tackles brooding and teaches people to be more compassionate to themselves and others.” The MBCT technique is simple and revolves around mindfulness meditation. In this, you sit with your eyes closed and focus your attention on your breath as it flows in and out of your body. (See box below). The rhythm of the breath produces a feeling of calm detachment that allows you to observe your thoughts as they arise in your mind. You soon come to realise that thoughts come and go of their own accord. Your conscious self is distinct from your thoughts. This helps patients understand that negative thoughts and feelings are transient. “One of the key features of depression is that it hijacks your attention,” says Professor Williams. “We all tend to bring to the forefront of our minds the thoughts and feelings that reflect our current mood. If you are sad, depressed or anxious, then you tend to remember the bad things that have happened to you and not the good. This drives you into a downward spiral that leads from sadness into a deeper depression. MBCT prevents and breaks that spiral.” 
And patients agree too. Alice Cook, a 31-year-old actress from East London, has suffered recurring bouts of depression for the past decade. She has repeatedly taken antidepressants but found them to be only a short term fix. “It got to the stage where I couldn't remember what it was to be happy or enjoy life,” she says. “I couldn't believe happiness would ever come back. I was sick of it. I knew I had to change." So, two years ago she did a MBCT course run by the London Buddhist Centre and read Professor Williams book, The Mindful Way Through Depression. “It transformed my life,” she says. “It’s given me incredible coping skills. For the first time in years I feel as if I’m really living.” Buy Professor Williams' book the Mindful Way Through Depression from Amazon by clicking HERE. How to lose weight and be happy A typical MBCT meditation 1) Sit upright in a strait-backed chair. Your spine should be about an inch from the back of the chair so that it is self-supporting. Your feet should be flat on the floor. 2) Close your eyes. Use your mind to watch your breath as it flows in and out of your body. Stay in touch with the different sensations. Observe them without judgement or comment. Do not try to alter your breathing in any way. 3) After a while your mind will wander. Do not be annoyed with yourself. Gently bring your attention back to your breath. The act of realising that your mind has wandered – and bringing your attention back to the breath – is the main feature of the therapy. 4) Your mind will eventually become calm like a still pond. In these short still moments, the therapy is at its most effective. 5) Repeat every day for approximately 20-30 minutes. Find out more at www. http://www.mbct.co.uk/ Add this page to your favorite Social Bookmarking websites           |
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