You’ve probably heard the advice that mindfulness meditation isn’t recommended for people with depression. But what’s the real story behind this warning?

I wanted to share some insights on this complex topic because, honestly, the answer isn’t black and white.

Why mindfulness can sometimes backfire

First, there’s a practical issue: depression often reduces our ability to concentrate and our energy levels, both essential for mindfulness practices. While you can start with very short sessions, struggling with focus can reinforce negative self-talk.

More importantly, mindfulness invites us to turn our attention inward. But when you’re depressed, your inner landscape isn’t exactly sunshine and rainbows. Shining a spotlight on unpleasant symptoms and dark thoughts can trigger a negative spiral or amplify those difficult emotions.

It can also force you to confront emotions and thoughts you’re not yet equipped to handle, especially when you don’t have the energy or strength to process them effectively.

Studies suggest that in some cases of severe depression or anxiety, mindfulness practices can actually worsen symptoms.

But here’s the nuance: it’s only in some cases.

Mindfulness can be incredibly effective when combined with other forms of therapy. There’s even a specific approach called Mindfulness-Based Cognitive Therapy (MBCT) designed to help manage faulty thought patterns and rumination (that exhausting cycle of getting stuck in the same unhelpful thoughts).

Research shows mindfulness works particularly well for depression linked to chronic pain and for various anxiety disorders.

My personal experience

I live with generalized anxiety, and I’ve noticed that while mindfulness helps me long-term, during acute anxiety episodes, it actually makes things worse. It makes me hyper-aware of my anxious thoughts, and I can’t seem to break free from them. During crises, I find it more helpful to redirect my attention to something completely external, like a distraction, to break the spiral. Then I can return to my practice with more perspective.

One beautiful benefit of mindfulness is that it helps you catch the early warning signs of depressive or anxiety episodes. You learn to recognize thought patterns as they emerge and can pause before boarding that train.

The bottom line

It depends. It depends on the person, the type of depression, and where you are in your mental health journey.

Through my six years studying psychology and working with clients facing mental health challenges, I’ve seen how individual this process can be. If you’re considering mindfulness while dealing with depression, it’s crucial to be aware of these risks and ideally work with a professional who understands them.

And most importantly: if mindfulness makes your symptoms worse or simply isn’t a pleasant experience, don’t hesitate to stop and seek other forms of support.

Take care of yourself,

Om, peace 🧡

Clem