Use Mindfulness to Stay in the Present and Ease Depression and Anxiety

by Kristi Caporoso

Our minds are constantly all over the place. As a society in general we tend to look towards the future and into the past, and worry about things that we are not even currently involved in. This can especially be true for those with anxiety or depression. A proven way to combat this internal overwhelming is mindfulness-based practice. Essentially, mindfulness is observing our thoughts and feelings, but not judging them (Flanigan).  This means that we notice what is happening in our mind and body, but don't criticize or analyze what we notice. Staying in the present is another important facet of mindfulness. Ways to do this include focusing on our breathing and meditative practices. When we focus on something as basic and native as our breathing, we are brought down into the present moment and grounded. Yoga and exercise are also good ways to connect your mind to the present moment. MBCT, or Mindfulness-Based Cognitive Therapy, has been shown to improve symptoms of depression and anxiety, and prevent relapse of a depressive episode.
While it is increasingly helpful, mindfulness isn't something that comes easily. It takes practice. Mindfulness should be something you practice every day, even when you're having a good day. One woman suffering from PTSD practices on her daily walks. "She makes sure to notice the hair and eye color of the people she passes on walks, and tries to distinguish bird calls in the distance" (Flanigan). Being more mindful in your everyday life will help you to be more mindful when you need it most. While this may take work and not come easy, the long-term payoff is great. After getting into a ritual of mindfulness, you will find yourself in a better mindset. And don't panic if things seem to get worse right away--studies show that some people experience negative symptoms in the beginning, since they are becoming aware of their feelings and not ignoring or fighting them. After this though, you will learn to accept your thoughts and feelings instead of worry about them, and mindfulness will begin to help you. The key to mindfulness is being a nonjudgmental, noncritical observer of your thoughts, and to keep yourself in the present moment by focusing on the minute details of the pleasant things around you--the taste of your food, the texture of your blanket, and so on.

source: Robin Flanigan, Esperanza