Depression is one of the most widespread mental health challenges, impacting roughly 1 in 6 people in the UK. This emotional heavyweight is often accompanied by anxiety, stress, and loneliness.
Post-pandemic, the emotional climate across the UK hasn't fully cleared. Depression rates remain notably higher than the pre-pandemic era. According to the Office for National Statistics, about 17% of UK adults experienced symptoms of depression in 2021, a significant rise from the pre-pandemic 10%. Mental health needs among young people have also surged to unprecedented levels. In 2020, 1 in 6 young individuals in England, aged 5 to 16, faced a mental health issue, marking a notable increase from 1 in 9 in 2017.
Depression isn't just a personal or public health matter; it's also presenting considerable challenges for families and organisations.
How to fight depression without medication?
First and foremost, we feel it’s extremely important not to view depression as something wrong or a flaw in a person or an adversary that requires combat. Having empathy for oneself and those experiencing depression symptoms is a major first step in this journey. Only when we truly acknowledge things being the way that they are can we authentically explore ways to navigate through depression.
A little shift in our mind goes a long way. Injecting a new practice in our daily routine can have a lasting impact. According to a Harvard Study, the simple practice of clearing your mind for 15 minutes each day effectively changes the functioning of your genes. Their discovery
revealed that engaging in meditation, even on a single occasion, has the potential to suppress genes linked to the inflammatory response while enhancing the activity of genes associated with DNA stability— often related to longevity. Metaphysically, a shift can occur within us when we create space between thoughts in our mind, allowing clarity to emerge. We may feel more alive and refreshed after a 15-minute meditation, and science may have recorded this as a shift in the genes associated with DNA stability. In my perspective, there's no true division between science and metaphysics; it's plausible that everything already exists, and science is merely catching up, using evidence to validate certain matters. So, my invitation to you is to keep an open mind, give it a try, and observe the results for yourself.
However, in the realm of meditation, science has diligently examined it, confirming immediate advantages such as stress reduction, lowered blood pressure, and heightened attention. There's also a suggestion that it could contribute to wiser decision-making.
Is Meditation Beneficial?
There is a certain comfort in examining things through the lens of science. Therefore, the straightforward response to the question "Is meditation beneficial?" is a resounding yes. The detailed, research-backed answer to this question unfolds as follows:
Stress Reduction
Numerous studies have demonstrated that meditation, particularly mindfulness meditation, can help reduce stress levels. Meditation techniques often focus on calming the mind, promoting relaxation, and cultivating a present-moment awareness.
Lower blood pressure
Meditation techniques seem to result in modest yet significant decreases in blood pressure. Practices like Transcendental Meditation and mindfulness-based stress reduction show potential for producing clinically meaningful decreases in both systolic and diastolic blood pressure.
Improved Focus and Attention
Research indicates that regular meditation practice can enhance cognitive functions, including attention and concentration. Mindfulness meditation, in particular, is associated with improvements in attention and working memory.
Altered Brain Structure and Function
Neuroimaging studies have provided insights into the impact of meditation on brain structure and function. Regular meditation practice has been associated with changes in brain regions related to self-awareness, memory, and emotional processing.
Pain Management
Meditation techniques, such as mindfulness-based stress reduction (MBSR), have been explored as complementary approaches to managing chronic pain. Some studies suggest that meditation may help individuals cope with pain and improve their pain-related outcomes.
Enhanced Emotional Well-Being
Meditation has been linked to improvements in emotional regulation and emotional well-being. Practices like loving-kindness meditation aim to cultivate positive emotions and empathy.
Mind-Body Connection
Meditation is often considered a mind-body practice, and research suggests that it can have positive effects on physical health. It may contribute to lower blood pressure, improved immune function, and other physiological benefits.
Sleep Improvement
Some studies have explored the impact of meditation on sleep, indicating potential benefits for individuals struggling with sleep disorders or insomnia.
Improved Immune Function
There is evidence suggesting that meditation may have positive effects on the immune system, potentially enhancing the body's ability to defend against illnesses.
Why is meditation so difficult?
Meditation takes practice. People often express various challenges around it. It will be fair to say that our mind is basically a monkey mind. We go through something like 60,000 thoughts a day. If you experience any or more than one of the below challenges, you are not alone.
"I can't clear my mind": Many beginners struggle with the misconception that meditation requires completely emptying the mind of thoughts. It's common to find it challenging to quiet the mind initially.
"I can't sit still": Restlessness or discomfort during sitting meditation is a common concern. Some people find it challenging to maintain a comfortable and still posture for an extended period.
"I get distracted easily": External distractions or the wandering of the mind are often cited as obstacles. It's common for thoughts, noises, or environmental factors to divert attention.
"I don't feel anything": Some individuals expect immediate tangible results or sensations during meditation and may become discouraged if they don't experience them right away.
"I fall asleep": It's not uncommon for people to feel drowsy during meditation, leading to concerns about falling asleep instead of staying alert and focused.
"I can't find the right technique": With various meditation techniques available, individuals may struggle to find one that resonates with them. Experimentation may be necessary to discover the most suitable approach.
"I'm not good at it": Perfectionism or the belief that there is a right or wrong way to meditate can create feelings of inadequacy, hindering the practice.
Addressing these concerns involves understanding that meditation is a skill that develops over time, accepting that thoughts will arise, and finding techniques or approaches that suit individual preferences. Patience, consistency, and a non-judgmental attitude are key elements in overcoming these challenges.
Tips for meditation
Start small. Begin with a small dose of meditation, say 10 mins. Then increase to 12 mins and so on. Remember, you will get better with time and a small shift in your daily pattern will pay off.
Use assisted techniques. Sound-guided meditation is effective in calming the mind. This technique allows the fleeting mind to flow with the sound, and in turn discover silence in the sound. When attention is on the sound, silence is found — it’s a paradoxical experience.
At TruSpace, we're on a mission to help people find bliss in silence, to create space between thoughts. We run free 15-min gong baths, sound-guided meditation, from time to time to share the love of sound in which we find silence. If you're not in the neighbourhood, or you're ready to take on a longer and deeper meditation in the comfort of your home, try our sound bath Quantum Oceanic below, also available on Spotify and YouTube.
Photo credit: TruSpace, Benjamin Child-Unsplash, Sydney Sims on Unsplash
Comments