Our culture is increasingly bombarded with commercial and popular media that promote a variety of things, but a few of the more recent ones are quite concerning and have caused me to ponder if I can live in a life without them. We are surrounded by marketing, advertisements, and various forms of entertainment that bombard us with ads for nearly everything we do. This constant bombardment leaves little room to create and focus on our own lives. Although it does provide us with food, shelter, and employment, it makes us feel pressured to do the complete opposite of what we would like to achieve in life. These pressures are only exacerbated by an ever-growing body of research and data showing that these kinds of activities not only cause significant harm, but they also contribute to mental illness. In this article I will discuss some ways in which I try to find ways to cope and reduce my stress and depression. However, before I continue, I want to mention that I am not trying to be this “healthier” person who has figured out all the secret formulas to happiness. The point here is simply to get out of a situation that is keeping you from feeling fully alive and productive. As far as possible, I try to avoid situations such as social gatherings because I know that a lot of people just need to vent their frustrations, not necessarily about specific topics, but rather to release some stress. With that said, let’s get right to the point at hand!
One thing many people often misunderstand when discussing mental illness with others is that although they may struggle with feelings of anger, sadness, or even hopelessness, the main issue is a psychological one, and there is no real way for those dealing with such problems to overcome those issues. While it is true that if someone suffers from depression, anxiety, or anything else that causes extreme negative moods, it is completely normal for them to act irrationally and behave in an irrational manner to alleviate that frustration. Also, these disorders don’t go away on their own. It is not enough just to acknowledge and treat a specific condition; it is important to seek help from specialists and other resources as well. When you are suffering from depression or another kind of mental disorder (and I’m sure you aren’t just depressed because of alcohol), it is extremely hard to get rid of the symptoms altogether, and it is crucial to seek treatment (which we will talk about later). One possible solution is mindfulness. Simply put, it allows you to become aware of all the different emotions and sensations being experienced. By doing so, you create an environment where you can be present and still fully exist in yourself at the same time. After gaining awareness and practicing mindful breathing exercises as described below, I can say that using mindfulness has helped significantly with reducing both self-esteem and depression. So, now you may ask why I am so concerned about this particular topic.
Well, it turns out I have been struggling with suicidal thoughts since childhood. Before I was diagnosed with Bipolar Disorder (which is something that I am currently living with), I had no idea how to handle these thoughts (I just thought about them constantly). At school, I would see a coworker talking about his experiences with suicide and felt almost powerless. He told me he felt as though nobody could help him because no one knew what to do and it wasn’t his fault that he was feeling anxious or depressed. That is until recently, when a friend recommended meditation. When I began exploring mindfulness, I became fascinated by its benefits. For one, I became much more conscious while meditating; I found that more and more of my thoughts didn’t come as easily on days when I meditated. There was a huge improvement with controlling my thoughts in times when I struggled with depression and anxiety. Mindfulness made me realize that the solutions to my problems were always within myself, and that I should never lose hope that I can overcome my struggles for good. Not long after I started working with therapists, doctors, and psychiatrists, I learned that there are several different types of depression. According to the National Institute of Mental Health, four main categories are used: 1) major depression – also known as clinical depression, 2) dysthymia – also known as minor depression, 3) bipolar disorder – also known as manic depression, 4) mixed episodes – also known as seasonal affective disorder (Hollander, 2007)
Now, let’s take a look at each category separately, focusing on their different characteristics. First step – Major Depression: On average, adults are given 5 to 10 years of psychotherapy along with medications that suppress certain brain chemicals such as serotonin. What seems like life expectancy for this disease varies depending on whether it is treated in-house or outside clinics. If untreated, most cases progress into severe depression. Once diagnosed, there are two main treatments that can be implemented to manage depression. They include lifestyle changes such as limiting your exposure to negative information, increasing sleep quality, learning new skills that make you happier, and building relationships with friends and family. Another strategy would be introducing deep breaths and relaxation techniques, such as yoga or tai chi. But, what really got the ball rolling was taking three steps back from therapy. Instead of giving up on the treatment process and starting medication again, I decided to try to stay motivated and remain hopeful. Doing so allowed me feel less alone and empowered. After seeing great results with these strategies, it became evident to me that it was time to transition to a whole other kind of treatment plan (which is also being discussed in future articles). Now we will explore some of the key principles of mindfulness, which can change how we think and behave around stressful situations.
Mindfulness is defined as the ability “to respond calmly and non-judgmentally to whatever arises spontaneously, without becoming involved or distracted” (Mindfulness, n.d.). Essentially, it means making sure you’re able to relax into the moment and focus on what the experience is bringing to you. Because this is a very complex area for discussion, let me briefly explain it to you: You need to understand that if you don’t do just one thing in this experience, then another will happen too. Take a breath, close your eyes, breathe consciously through your nose and count slowly to ten. Then exhale loudly and repeat. Repeat that over and over. This simple exercise is meant to create a sense of calm and allow you to focus directly on what is happening in your mind (no judgement). A relaxed mindset and increased attention span have proven to be greatly helpful in coping with difficult emotions or events. Many professionals believe that being focused and grounded in your own thoughts is crucial to improving the state of mind. Research into the connection between presence and psychology was conducted in the early 1990s. Researchers discovered that just five minutes a day of mindful meditation can dramatically improve focus (Yin, 2013). Interestingly, studies show that the longer you practice meditation, the better your results will become. If you struggle with finding the time to sit down and meditate, keep track of when you feel the biggest effect. Being consistent ensures that you are staying focused and mindful.
It is important to note that there is no set amount of time that you must spend focused in order to reap any positive benefits. Some experts believe that it takes anywhere from fifteen to forty minutes a day, whereas others recommend an hour of intense training a week on top of daily meditation (Mindfulness, n.d.). Whatever time frame comes the closest to achieving the desired result is up to you. My personal recommendation is to start small and gradually increase the time you spend sitting and meditating. Perhaps start with twenty minutes three or four days a week. Over time you’ll notice that your mood changes for the better. As mentioned earlier, there are a number of effective meditation techniques available online or in book form. Here are some popular options: Pranayama, Transcendental Meditation, Contemplative Yoga, Inner Body Breathing, Meditations, Vipassana, Buddhist Studies, Mindful Presence Meditation, Gratitude Journaling, Focused Visualization
Now, let’s move onto the practices for each type of treatment plan; first, a quick review on the principles behind each one. Step #1 – Progressive Muscle Relaxation: Progressive muscle relaxation (PMR) is perhaps the easiest and most common form of traditional therapy. An ancient Greek concept that has been used as a metaphor for human nature since antiquity. Basically, it involves gently relaxing your muscles and releasing any tension that might be lingering within. The aim of progressive muscle relaxation is to create a sense of openness for change. In practice, PMR can be applied to a wide range of actions: sitting at desk writing or working through a rough draft of an email, going on a walk in nature (it sounds ridiculous, but it is true!), playing with children, or spending time with loved ones. All of these examples require active engagement from us so that they can deliver desired effects. Progressively tightening your physical muscles is believed to lead to more overall pleasure. This is especially true for women who suffer from lower levels of satisfaction and higher rates of anxiety than men (Khan & Semenza-Mejia, 2016). Unfortunately, the study findings seem somewhat flawed at times; in fact, according to multiple researchers, it is possible to enjoy pain and gain pleasure from any activity. Therefore, do consult a doctor before attempting progressive muscle relaxation on your behalf.
Step #2 – Meditation Skills Training: Meditation skills training is another popular form of therapy. Its purpose is to expand our knowledge and knowledge of meditation methods. Specifically, it includes guided meditation techniques specific to cognitive behavioral therapy (CBT), including mindfulness and acceptance-based approaches. Depending on your needs, you can choose among a wide variety of courses and programs. Other forms of therapy can include CBT groups, meditation apps such as Headspace (which offers a free version on iOS), and workshops. Overall, the goal of a course or program is to teach you to implement
