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How To Use Mindfulness For Depression
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- čas přidán 12. 08. 2024
- Mindfulness's attention to the here and now. It's being fully present in the moment. You are experiencing the present moment and non-judgmental way. The brain model of depression is hypo-connectivity between the neurons in certain parts of the brain that regulate and process your emotions and a hyper connectivity in the default mode network. In this video I discussed what the default mode network is and how it relates to depression. I also discuss how mindfulness changes these connectivity patterns.
Here are the specific structures of that brain that make up the default mode network. The posterior cingulate cortex (PCC; areas 23/31), the precuneus, and the medial frontal cortex (MFC, including areas 24/10-m/32), as well as bilateral inferior parietal and posterior temporal areas around the temporoparietal junction area.
Here is how you download the body scan audio. Click this link: markspsychiatry.com/mindfulness/
References
Matthew A. Killingsworth, Daniel T. Gilbert A Wandering Mind Is an Unhappy Mind. SCIENCE12 NOV 2010 : 932
Defines the structures in the Default Mode Network
Yang CC, Barrós-Loscertales A, Pinazo D, et al. State and training effects of mindfulness meditation on brain networks reflect neuronal mechanisms of its antidepressant effect. Neural Plast. 2016;2016:9504642.
Farb NA, Anderson AK, Segal ZV. The mindful brain and emotion regulation in mood disorders. Can J Psychiatry. 2012;57(2):70-7.
V. A. Taylor, V. Daneault, J. Grant et al., “Impact of meditation training on the default mode network during a restful state,” Social Cognitive and Affective Neuroscience, vol. 8, no. 1, pp. 4-14, 2013.
Defines/establishes the default mode network
Gusnard DA, Akbudak E, Shulman GL, Raichle ME. Medial prefrontal cortex and self-referential mental activity: relation to a default mode of brain function. Proc Natl Acad Sci U S A. 2001;98(7):4259-64.
Brown, K. W., West, A. M., Loverich, T. M., & Biegel, G. M. (2011). Assessing adolescent mindfulness: Validation of an Adapted Mindful Attention Awareness Scale in adolescent normative and psychiatric populations. Psychological Assessment, 23(4), 1023-1033
Article about neuroconnectivity as the basis for depression
R. H. Kaiser, J. R. Andrews-Hanna, T. D. Wager, and D. A. Pizzagalli, “Large-scale network dysfunction in major depressive disorder: a meta-analysis of resting-state functional connectivity,” JAMA Psychiatry, vol. 72, no. 6, pp. 603-611, 2015.
Mindfulness prevents relapse best in people with 3 or more episodes
Ma, S. H., & Teasdale, J. D. (2004). Mindfulness-Based Cognitive Therapy for Depression: Replication and Exploration of Differential Relapse Prevention Effects. Journal of Consulting and Clinical Psychology, 72(1), 31-40.
Disclaimer: All of the information on this channel is for educational purposes and not intended to be specific/personal medical advice from me to you. Watching the videos or getting answers to comments/question, does not establish a doctor-patient relationship. If you have your own doctor, perhaps these videos can help prepare you for your discussion with your doctor.
I upload every Wednesday at 9am, and sometimes have extra videos in between. Subscribe to my channel so you don't miss a video goo.gl/DFfT33
I have been on and off medication for depression and anxiety for several years; however, when I sew, quilt, paint, and draw, I think I go into this mindful state, especially sewing. Every stitch is a prayer for my own health and wellness as well as others I love. Same thing when I walk, hike, bike, and ski.🙋🏼♀️
That’s a great way to be mindful.
Does playing computer games also count?
@@tutejshaja creative mode maybe in a building game. Minecraft, the Sims
@@tutejshaja it can but video games are designed to be addictive and trick your brain into releasing dopamine. Mindfulness is not addictive. Addiction is the opposite of mindfulness
@@DrTraceyMarks dr Tracy can you do something on mindfulness and schizophrenia or other types of activities for the illness
I practice mindfulness but I also need my medication. Without it, my suicidal ideation increases. I have tried to live without meds. Unfortunatley, it doesn't work for me. We are all different. Thanks for the video.
Yes you’re very right. It doesn’t have to be either or. I’m glad you’re taking the steps you need to be your best.
I think medication and therapy used together are two sides of the same coin. They always have been for me, anyway.
@@janets7291 Yes, that's definitely the gold standard approach. It doesn't always work out though when people don't have good access to therapists and/or doctors or they can't afford to treatment.
Thank you SO MUCH! I always have a hard time figuring that out for myself, but when I read your comment I was like yes I need my medication. God bless you and thank you for aligning me in my thought process
Mega,
What medicines do you take ?
As part of my treatment for severe depression, I am in the process of teaching myself how to practise mindfulness and just being positive no matter what; and I honestly feel so much better already. Haven't had a really bad depressive day for so long and I am able to finally sleep and even socialize! My psychotherapist feels I may not even need antidepressants after all because my progress is amazing so far.
How are you doing
Oh my gosh yay!!!
Wow! Your words are like a dream to me!
I am happy for you..
Sooooo proud of you. Congrats!!!🎊🎈🎉
Wow, this is inspiring! You inspired me to embrace positivity thru and all ! ❤❤
You are a jewel on this platform. Thank you.
INDEED!! I’m sure she has saved MANY lives!!
I have had an entire life of abuse, I so much appreciate your videos, they are helping me tremendously.
wow, an entire life ?
I totally understand you. Me too.
I’m so sorry u experienced so much abuse in ur life ❤️
💔💔💔
This was very very helpful. My psychiatrist yers ago once told me something very helpful. He said “when you’re washing your hands wash your hands. Focus all your senses on it. And it’s the same whatever you do. Whatever you do, focus on the textures, sensations, and put all your attention on it. Whenever someone says something, focus on it if you’re life depends on it.” Man was that helpful. Thank you Dr Marks. Really appreciate the science behind how our mind works. Very grateful for these videos. Susan
You’re welcome Susan. Thanks for watching.
This is pure gold. I consume everything related to depression, but have never heard of this.
My therapist and I try practicing mindfulness and it helps me.
Exactly haa! 👍
My former therapist gave me an audio mindfulness body awareness and the first and only time I used it, I became hyper- aware of all the emotional distress I was holding in my body. It was like focusing on different parts of my body brought different painful memories to the surface. Even remembering it brings me close to tears. In that incident I started crying, and then sobbing, and I had to stop. Since then I have been diagnosed with PTSD due to early childhood trauma as well as trauma in my late twenties/early thirties.
I really like how you spoke about mindfulness in a non religious way in a logical way. I've benefited a lot from mindfulness practice and yes, I can attest that it is very useful to help with depression and excessive rumination, especially of negative thoughts.
Dr. Tracy - I love the way you are upfront and honest. You clearly communicate complex emotional processes and deconstruct the habits that keep us stuck. Also, I love your explanation of brain research. Keep it coming!
Mediation really works .
I have been on Mirtazapine 15mg for almost 6 years.
Today is my 4th day without the medication.
I tapered down till I got off it .I feel some withdrawals symptoms like nausea and tiredness.hopefully it will disappear soon .
Now I practice meditation .
I also recommend reading a book called :feeling good by David burns .
Anyone who is depressed don’t ever give up
You will be fine and stronger than ever .
Pain will turn into joy .you will be the happiest person. It is a battle and you will be for sure the winner.
Good luck.
I am so happy that you incorporate mindfulness into your practice. And I am so grateful that you did this video. What many do not understand, is that once you become mindful of your thoughts, you are able to better handle the many things life WILL throw at you...including the kitchen sink. I have went beyond MBSR and now pass the education and "insight" needed to maintain my mindfulness to my children. The great thing about mindfulness is you can become a "positive and uplifting" virus that infects everyone around you in a good way, rather than being a "negative and toxic" virus that can make your surroundings and those around you darker. Some people who were in very challenging conditions and situations that most of us could not imagine were able to maintain their mindfulness - where they do not dwell on the past or the future. They were able to keep their mind from the feeling of hopelessness and despair...even though they were surrounded by it . We need more of you! Thanks again for your work!
These are some great points Erica. Thanks for adding this 😊
I really wished I have found this kind of information 4 years ago. It was the worst period of my life. I wish I could go back the time and tell young me about this. I've add meditation in my routine and I feel much much better. And I can sleep better even when I'm feeling on edge.
Thank you for making this video. Will definitely share hopefully it reaches more people in need. No words can express how grateful I am for this channel.
For whoever read this, let's get better together. *hugs*
Stimulus independent thought is just what i needed to hear to complete my thesis.
Unless you are bordeline and with ADHD, like myself, in which case you already have opinions about everything and cannot focus for over 2 minutes. Must say though, I try to use this when having anxiety attacks, it helps me stop them from escalating.
Thank you so much I have been hearing lots about Mindfulness I am gonna try this I pray it helps with my depression.
I hope so too. Best wishes.
My doctor was into TCM, and recommended I take vitamin d3000 3x a day (poor Canadian weather = barely sunny) and to practice mindfulness.
Those 2 coupled with adequate exercise got me out of depression of 4 years for good. I have never been depressed since.
Great video! Mindfulness exercises are a bit like physiotherapy.. The hardest part is the compliance and adherence.
Very true. It's Easier to talk about in theory than in practice.
I would buy longer audio from you but thank you for being here and telling us all of this. I will one day share with you just how much you've helped and continue to help me and hopefully the great heights you're helping me reach.
Thank you for sharing the science behind mindfulness!😁 I started practicing it 3 years ago from my counselor (who also studies Buddhism). I noticed within a week the anxiety went down and over few months my negative thoughts slowed enough for me to manage life better. The next thing I came across in applying mindfulness is after I went to a drum circle at my church I noticed for first time since I was diagnosed with depression that I had moments my mind was as calm as a lake in early morning. I felt so much relief😁...I bought some frame drums and play along with drumming meditation videos.
This is the third video I've watched and I'm so grateful for you. Thank you so much. I'm divorcing a narcissist that might be a sociopath. He is getting super passive aggressive and I needed a little more help maintaining myself because I was afraid I was gonna give him what he wants. I have the strength and more tools from you to stay silent and keep myself to myself and not give him what he wants. I'm so grateful and appreciate you so much.💚💚💚💚
This may just be the most important video you have done for followers of mainstream psychology, as awareness of your thoughts, from which your reality is created, is the basis for mental and physical health. This knowledge will allow people to get off medication and allow their bodies systems to be brought back into balance. Thank you for your dedication to mental health.
Thank you for sharing this. I’m currently working on this very skill while battling depression.
Hi. I suffer from anxiety disorder and chronic depression which are so interconnected. I just started doing a very easy 10 minute Tai chi session on you tube. I think it will help.
I think it will help too. Best wishes to both of you
Hey @xandria20 , I hope you are doing better, had the mindfulness help you?
Thank you for your videos and your presence here. I often feel that I’m surrounded by a lot of crazies. You are a secure mooring that makes me feel secure in my own mental health.
Thank you Dr Tracey. I just watched your video on what to do about ruminations and it led me to this video on mindfulness. I have a tendscy to go through depressive states when I ruminate. I think this will be the key to making positive changes in my life. I appreciate this a lot and I will share with my family.
This is my favorite channel on CZcams! You have the most helpful videos thank you 💕
So glad to hear this knowledge .me personally I feel like taking time to meditate is just as important as working hard afterall what good is being successful but getting stressed out. I meditate everyday 30min when i first wake up!
Despite the frenzy around mindfulness now, I always had my doubts around the effectiveness, and haven’t seen any complexing scientific discussion around it. Thank you very much for changing my view about it.
You’re welcome Mohammed. 😊
Thanks Dr. Tracey, your videos really helps me and for sure many people to understand more about their emotions, their wellbeing, and their mental health 🙏
Really informative. Explained without too much overload of information. Understanding those brain connections made a lot of sense. Thank you
Thank you for your professional opinion on this matter! I appreciate what you do to help others and bringing the topic of mindfulness up.
You’re welcome Melissa. 😊
Thank you for the download. I plan to sneak it into a very busy life daily.
Thank you very much. I'm 70year old widower trying to think of my time as a bonus time. Maybe one year or upwards of thirty years to share.
Thank you, Dr. Marks, this is highly important and helpful.
Thank you for these videos! I actually refuse medications due to the side effects. I’ve had many doctors try to keep me on medications when they were causing terrible and unbearable side effects. I now manage my depression and anxiety using more alternative methods, for me the most beneficial thing has been certain amino acids. However they are not always enough on their own, so I then use mindfulness techniques combined with the amino acids. It drives me crazy that so many doctors feel patients must remain on prescription medications for life and they don’t even teach about alternative treatments at all. I love your approach and how you teach people about both medication and alternative treatments. I also love your approach of not keeping all patients on medication for the rest of their life and instead tapering them off after a year or so to see if they still need them.
which amino acids?
@@avaprod.8622 there are multiple I use. The main I use for depression is 1000 mg of L-tryptophan. For anxiety, I use L-theanine. Though please be careful and use caution when using, L-tryptophan and 5-htp are two amino acids that cross the blood brain barrier and should NEVER be used in combination with SSRI’s because it can cause serotonin syndrome. As far as I’m aware L-theanine does not cross the blood brain barrier. Though I am not a medical professional so please do your own research and exercise caution when using. I hope this information helps.
Yoga Nidra of soft women's voices, not of a man's harsher tone, body scanning guided meditation has saved my mental and physical well being. I listen every night and sometimes in the morning and throughout the day. Your videos are a great help too.
Thank you for giving real world examples and explanations in your videos. I really appreciate it!
Thank you Dr. Marks! You have helped me so very much with your videos!
Your so welcome Hillary!
Me too.
You are so helpful to me . I really appreciate you sharing your knowledge.
Thank you Dr Tracey, I so need to work on mindfulness!!!
Dr. Tracey Marks this video was just like your other videos very informative and very valuable. I greatly appreciate all your dedication to us who are learning from all your endeavours. thank you
This is the best explanation of mindfulness I've heard! I've always said I suck at it but now I realize I've been practicing it in some ways all along. Mindless mindfulness??? 🤔 I will definitely check out your download & am sending this video to a friend. Thank you so much, Dr Marks!
Oh that’s great. I I like the mindless mindfulness LOL 😊
I love your videos. Always inspiring.... I take medications at a greater interval if I mediate or exercise or even practicing on my hobbies like watercolouring, reading, classical dancing or playing the piano. Distraction from the negativities in life is very important, and coming back to it with a fresh perspective later when you are positive. BUT that is soooo hard to do and it engulfs you and only medication at times can give you the boost you need because you have gone too far into the dark ruminating hole of negativity and fear. Love your videos... Keep it up... and keep reminding how to be our best... Thank you...
Thanks a lot for continuing to follow me. I’m glad the videos are helpful.😊
This is excellent. Thank you for making mindfulness understandable and practical with regard to mood, thoughts and behaviors.
This is great DOC I'm sending this to my daughter in college right away. I hope she watches this several times over and gets to your audio❗️😃
Thanks John for sharing it. I hope she finds it helpful. 🙂
wish you are my dad
I like mindfulness but still needs med. mindfulness however has helped me a lot.
Thank you so much for your videos. You are so smart..
Very good channel! Thx Tracey! Im currently on my 2week on sertaline, just can’t sleep...
Thank You Dr I definitely need more of this teaching every day ‼️🙏🏽💜🙏🏽
Brilliant! There's hope (and exercises) for my brain! Thank you, thank you, thank you!
I Dra Tracey I just found your videos. Loved them I already subcribed. I believe in mindfullnes but at the moment is very hard to use it. For 7 years now I've been taking care of my toxique mother besides my other responsabilities. She is a very dificult person nothing is fine has no patione sees no good in things and so on... I think she survived because my father treated her like a queen. Fortunely I came like my father I appreciat things. My father died 7 year ago and ever since I had to take care of her... but really it is starting to burn me out. I feel sad, depressed and my feelings are getting week. Mindfullness is really weekening because I have no quiet life. She is 94 years old but she was always like that. Yes so I'm depressed I'm tired and alone in this. Still I have to on... but sometimes I do not know how to. Graça from Portugal
Definitely will share this one
Brilliant differentiation of experiencing and thinking
Thank you so much for educating us
some times the moment sucks and you don’t want to be in it. For example some times I just feel super tired and detached, that sucks, or feeling alone in a crowd. What then…
Watching your channel from Ukraine. And this what I got using the link to your website: "Access from your area has been temporarily limited for security reasons"
Thanks.
I am feeling good now, thank you doc!
I'm schizophrenic can meditation help
Thank you for another great video, I'm going to try the meditation right now.
PTL Dr. Marks…thank you for sharing this; it’s really encouraging. It’s a great explanation; an easier example to understand. Such great examples of being present and aware💯💌!
Really love your videos! I'd like to hear a little bit more about how to have mindfulness while participating in activities during the day.
I......Love....you. You have helped me so much. I feel so much better. And I almost let myself go. I'm just so upset.
I do a form of mindfulness to get to sleep. I lie in bed with my eyes closed and count all the different sounds. For example, I'll run through my head " #1 my own breath. #2 dogs barking #3 cars..." etc. If i loose track I start over and I focus carefully on each sound before going on to the next. Its puts me to sleep every time. (It just doesn't work in the summer when the ac unit drowns out all other sounds...)
I ruminate over things . I worry about the future too much but I can't seemed to stop .
Thanks a lot Dr. Tracy Marks
Thank you. I'll give this a try. I tick all the boxes for someone who is depressed and suffers with anxiety. I'm on clomipramine and I'll try mindfulness.
Thanks Dr. Marks...this is so helpful..
You’re welcome!
Good information. From my observations, mindfulness coupled with EMDR allows for the restructuring of past negative thoughts/experiences to be viewed as important parts in making you a better person today. Instead of ruminating on negative events, one can view them as important events that give experience and insight to help them improve.
Great point Dennis. That's actually at the heart of mindfulness. It’s about acceptance of the events versus trying to forget about them. Thanks for your comment!
An enlightening explanation of mindfulness. ❤ thank you.
Thank you Dr. Marks.
Thank you for a very helpful video and tools.
You’re welcome Valerie 😊
Thanks so much. I love your videos. Your tips help me so much. Keep up with the great job! You're amazing
Awesome info. Thank you for giving so much so freely.
Thank you for these valuable lessons Dr. Please make a complementing video on yoga as therapy for anxiety
Dr. Tracey Marks: I PRACTICE mindfulnes and I REALLY BELIEVE that it helps me in the fight against the problems of everyday life.
This doctor lady is awesome !
Love from Uruguay, Thnx for the videos!
I am so happy to find your channel ☺️. You're wonderful.
Great video, thank's Doc.
👍👍
Thanks for the informative video. Buddhist Mindfulness techniques are wonderful.
So so so thankful for you and your channel!!
Oh I'm so glad to hear this! Thank you for watching!
Just. Thank you for producing these. They're so helpful and the additional documentation and supporting material, too.
Thanks so much. Great positive and realistic information 👌
very useful videos thank you.btw it is very well done even with the music-sound effects-and all the visuals included
Thanks a lot Nareq 😊
I’ve recently found a weekly Vinyasa Yoga class. I love how the yoga teacher started her recent class with a guided awareness meditation based on the 3 As : Approach, attitude, awareness... I’me determined to keep up the class as I could feel myself getting better during my postures. Having the right approach and attitude and awareness enabled me to hold my balance and focus on the postures properly, correctly and confidently.
Oh that's great Maxine. That sounds awesome. Enjoy. 😊
My psychologist conducts mindfulness workshops in Asiri hospital. I have followed the course of workshops and it has been very helpful specially against ruminative thoughts and even intrusive-thoughts. Mindfulness is not something you do once and get fixed, but a lifestyle change and a commitment to it.
Excellent point Vishiva. I’m glad you’ve gotten into the practice of mindfulness and made it part of your lifestyle.
I found it easier to integrate mindful-eating and mindful-walking into everyday life.
Thank you for sharing this Dr.
Just found your channel. I appreciate you.
Thank you Angel
Thank you for a very informative video.
I am working with a CBT psychologist as well as a psychiatrist (18 years w/ psychiatrist) and... I learned pretty quickly to no longer dissociate. Almost a year in, I questioned the usefulness of my antidepressant. I had been taking it for all these years, but things started to get more in control with the addition of CBT / DBT . I diminished my AD by half, aka the minimum amount needed for it to have any effect. In January, as I was also taking daily for a month B9 supplement for a deficiency, I realized that I was forgetting my AD, and didn't know if I took it that day, so... skipping it.
I talked about it with my psychiatrist and I stopped the AD, knowing that I could start again if something went wrong: I felt no change. My thoughts were that, tbh, my liver and kidneys probably did feel a change.
I wish there were a simple way to measure the effectiveness of an AD but it is much more complicated than that.
I do less things.
I don't feel the same need to fill "the void", the anxiety, with going all over the place, thinking all over the place.
CBT gave me tools to press my inner pause button and acknowledge that I am feeling anxious about this or that activity, as well as tools to calm myself down, and act instead of reacting as much as possible.
It is complicated to not come at myself with the "lazy/failure " etc... self talk; same with knowing where the balance is between going to fast and really, holding back.
As I write this, I am simply concluding with telling myself that it is a journey, I am learning about living with myself, and it is not a short ,clear cut thing. I have the right to not get it right. It is okay. I have music to listen to to be in the moment
Thank you, doctor Tracey 😊
You're welcome Martina!
This is very helpful, Doc.. Thank you!
wow this is exactly my psychologist tell me to do but i find it's hard if i'm doing it alone in my room. it's feel more comfortable if someone can guide me, and finally you come to help me thankyou! gonna checkout ur website soon
Then this.is just more reinforcement. I hope the audio gets you off to a good start.
This is very helpful , thank you.
Thank you so much!! It gives me hope!!
Very well explained!
It's very useful. You are helping me a lot. Thank you.
I wouldn’t be the person I am today without experiencing anxiety. I had to fight so hard to beat it and I’m still doing my best to this day.. but I wouldn’t let anxiety control my life.
Thank you for this video.🙏🏾
Thanks so much dr!!
Thank you for amazing videos!
Thank you for sharing this with us 😊.