KAJAMA.COM NEWSLETTER

    • The Way Our Minds Work

      An excerpt from When Antidepressants Aren’t Enough by Dr. Stuart Eisendrath

      Seventeen years ago, Dr. Stuart Eisendrath piloted research into the therapeutic effects of mindfulness-based cognitive therapy (MBCT) on people experiencing clinical depression. Ever since, he has been helping those who struggle with depression dramatically improve their symptoms and quality of life by changing how they relate to their thoughts and feelings.

      In When Antidepressants Aren’t Enough: Harnessing the Power of Mindfulness to Alleviate Depression (New World Library, October 1, 2019), Dr. Eisendrath outlines an easy-to-implement MBCT program that has been scientifically proven in a National Institute of Health study to bring relief to chronic sufferers of depression by helping them realize that their thoughts are not their reality. We hope you’ll enjoy this Q and A with him about the book.

      What is Mindfulness Based Cognitive Therapy (MBCT)?

      MBCT is a blend of some aspects of cognitive behavior therapy with mindfulness meditation. Mindfulness meditation is an ancient Buddhist technique that has been secularized so it can be used by all people regardless of their background. It teaches that in depression thoughts are often negative ones like “I’ll fail at whatever I try”. I’m not good enough” or “I’ll never get better”. In MBCT, you learn that such ideas are just thoughts, not facts.

      You say in the book’s introduction that you aim to help readers change their relationship to depression. How so?

      In traditional cognitive behavior therapy, you are taught to try and answer back to negative thoughts. This can be challenging because if you have been depressed for a long time you tend to believe the negative thoughts. In MBCT you learn a different approach. One by learning how to focus your attention you can let go of negative thought. For example if you can learn to focus on your breath, there is no bandwidth available to focus on negative thoughts. Secondly, MBCT is focused on the present moment. If you are focused on the present moment you let go of ruminations about the past or anticipation about the future. This is important because in depression you are often focused on past regrets and losses while with anxiety you are focused on upcoming catastrophes. Focusing on the present moment has a natural antidepressant and antianxiety effect.

      How has your own relationship with depression informed your work?

      With my first experience with depression I tended to believe the negative thoughts when they occurred. For example, when I felt guilty I tried to figure out why I was feeling that way. Had I down something in the past that warranted guilt? As I became more mindful, I realized such negative thoughts were symptoms of depression not facts that had to be investigated as actual realities. Moreover I began to see depressive moods as being similar to the weather. For example, if it is raining out today, it may mean I can’t go on a picnic but I realize it is a transient event and I can pursue alternatives for the day. So when I experience depression I can realize it is transient and not be completely flattened by it.

      You say in the book that when a depressive episode hits that it is important to see them for what they are: recurrences of an illness and not a personal weakness or moral failure. Tell us more about that please.

      When depression hits, as part of the syndrome, you are often filled with self-recriminations. There is a tendency to blame yourself and see yourself as having a personal weakness or failure. This is a rather specific aspect of reaction to an illness. You don’t see people with asthma or diabetes blaming themselves when they have an exacerbation. With a mindfulness approach you learn to accept things as they are. Winston Churchill embodied this approach when speaking of his depression; he said “the black dog is back today.”

      What advice do you have to offer someone who is interested in starting a mindfulness practice with the intention of healing from depression?

      If you want to learn mindfulness techniques to heal from depression, MBCT is a proven technique. I’d recommend taking an organized approach. This might be by taking a class or by following the program outlined in the book, When Antidepressants Aren’t Enough. Either way will serve as a guide that can offer a path to healing while helping avoid pitfalls.

      Tell us about the science behind Mindfuless-Based Cognitive Therapy (MBCT)?

      MBCT not only has powerful psychological effects, it also has effects on the brain itself.
      In the PATH-D study we investigate participants by looking at how their brains functioned before and after treatment. We did this by using functional magnetic resonance imaging of the brain. This technique shows second by second changes in the brain. In our studies, we found that areas of the brain associated with emotion regulation were enhanced while areas of the brain associated with emotion production—such as anxiety and depression—were reduced. Although research on the effects is still being investigated, it is clear that MBCT has definite brain effects. These effects appear to reverse the changes typically found in depression.

      What do you hope readers will take away from your book?

      I hope readers will gain a better understanding of depression including both its effects and ways of dealing with them. I hope that readers will learn to treat themselves with more self-compassion in realizing depression is a widespread illness. It is not a moral weakness or personal failure. There are new and powerful techniques like MBCT that offer hope in healing depression and empowering the individual with skills that they can utilize rapidly and effectively.

      Stuart Eisendrath, MD, is the author of When Antidepressants Aren’t Enough and the founding director of the University of California San Francisco Depression Center. Visit him online at www.stuarteisendrath.com.

      Excerpted from the book When Antidepressants Aren’t Enough. Copyright ©2019 by Stuart Eisendrath. Printed with permission from New World Library.

      Continue reading →
    • Double Vision: How Do You Meditate?
      contemplation2

      How do you meditate? What is the technique that works best for you? When I try to meditate, I either fall asleep or I just review the events of the day over and over in my mind. Thanks for your help!

       – Aqueelah

      Astrea:

      My meditation probably doesn’t conform to the ideas most people have about meditating, for I have to be moving to meditate.

      I too find it hard to solve my problems while sitting still. Like you, if I sit or lie down long enough, I fall asleep, which at least is relaxing. Lots of people have a very hard time just doing that. Don’t be upset when that happens, for it means you’re getting into your groove.

      I’m probably very strange when it comes to what I do personally. Some of my best meditations occur while I’m driving long distances, which I do at least twice a week. (Don’t worry, I do pay attention to my driving.)

      Out on the country roads, my mind is able to wrap itself around issues without any distractions. I’m also able to connect with my friends who have crossed over, and they ride along with me sometimes. I’ve done this for so many years that it’s totally natural and automatic for me now.

      My other favorite way to meditate is while I’m doing a ballet barre. Over the years, I’m sure I’ve done hundreds of thousands, and a barre doesn’t change that much. Because the barre begins so slowly, with the bigger muscles being trained and stretched, and progresses through the smaller muscle groups and then culminates in a long slow stretch again, it’s perfect for me to let my mind go to the issues I need to address at the time.

      If you don’t have a studio with a barre, it’s okay. Just accept that sitting meditation to quiet your mind isn’t for everyone, and find something that works for you. There are many great DVDs that have T’ai Chi or similar moving meditations. Kenny Dunn offers great instruction.

      If you don’t want something that complicated, there are several other moving paths you might try. In fact, you can design your own moving meditation with any kind of repetitive movement, so experiment and find what works best for you. If something doesn’t work, at least you’re getting good exercise!

      Also, don’t think that you’re not meditating just because your mind goes over the day’s events. Reviewing anything over and over can become a mantra for reaching the Higher Self. Searching for answers through a repetitive process is the cornerstone of many traditional inner quests.

      The important thing is to honor whatever works best for you!

      *****

      Susyn:

      One wonderful thing about meditation is its versatility. You can meditate almost anywhere and for any length of time and still reap benefits. Meditation is a highly effective tool for centering your mind, heart and spirit. When I find myself unable to stop the chatter in my head, meditation is the answer.

      Morning meditation is effective for starting the day off on the right foot and for building strength whenever you’re having trouble in a certain area, such as a lack of confidence, trust or clarity. I find that evening meditations are wonderful for clearing away the bustle and confusion of the day.

      Choose a special place in your home for meditation, and create an altar or center dedicated to this purpose. Small water fountains, candles, plants or stones can add a soothing tone to your altar. Pictures, icons and crystal balls can also help you focus. While some people like to have relaxing music in the background, I prefer a calming silence.

      I like to sit on a small pillow covered with silk or wool, which are both known to be powerful conductors of life force energy. I sit with my legs crossed and my back straight.

      Taking in 10 deep breaths, I time my breathing to the count of four: Four counts inhaling, four counts holding, and four counts exhaling. Once I center in this way, I choose an object to focus on or visualize a window in my mind and wait for images and visions to appear.

      As you meditate, the biggest challenge is preventing stray thoughts from entering your mind. When this happens, choose an object to focus on such as the flame of a candle, an image, or an affirmation you can read over and over. You can also clear your mind by listening to music or the sounds of nature.

      Like most things in life, practice makes perfect: Meditating regularly in the morning or evening will increase your ability to get in the zone. You can also perform spot meditations in unfamiliar settings when you feel uncentered, panicked or worried.

      Find a quiet place where you can be alone and focus on an object such as a ring, a bracelet, your hand, or a special stone you carry in your purse or pocket for just such meditation emergencies.

      Spiritual ideas, guidance and clarity are the gifts of regular meditation. I encourage you to find your own style and schedule for honing these skills, for meditation can transform your life in powerful ways.

      Continue reading →