Anxiety, Depression, Addiction STOP with PRESENCE & CONNECTION

Anxiety and depression are two of the most prevalent mental health issues that millions of people around the world grapple with every day. These conditions can be debilitating, affecting not only our emotional well-being but also our physical health and overall quality of life. I would even go so far as to argue that they are the root emotions underlying addictions.

While antidepressant medication is somewhat effective for some individuals, there is no concrete evidence supporting this. Nor is there hard evidence supporting neurotransmitter (brain hormone) deficiency as a cause of these “disorders”. There is however, an emerging body of research, suggesting that we can control our brain neurotransmitter levels with active mindfulness and meditation techniques. And there is even more research and tangible evidence showing how cultivating full presence, (being in the here and now), can play a crucial role in managing and even overcoming anxiety, depression, and other mental health “disorders”. Let’s explore how anxiety and depression CANNOT coexist with full presence and mindfulness and delve into specific exercises that can help “rewire” our brains away from these debilitating conditions.

Understanding Anxiety and Depression

Before delving into mindfulness and presence as potential remedies, it's essential to grasp the nature of anxiety and depression. Anxiety is characterized by excessive worry, fear, and tension, often accompanied by physical symptoms such as a racing heart, muscle tension, and restlessness. Depression, on the other hand, involves persistent feelings of sadness, hopelessness, and a loss of interest or pleasure in activities once enjoyed. Both conditions can be chronic and interfere with daily life.

The Mindfulness Connection

Did you know that 90 percent of our thoughts are subconscious…? This means we don’t even perceive them as occurring. Mindfulness is a mental practice that involves bringing one's attention to the present moment without judgment. It encourages individuals to slow the brain enough to observe their thoughts, emotions, and bodily sensations as they occur. This practice fosters self-awareness and the ability to respond to situations consciously rather than reacting impulsively or being driven by misguided emotion. Mindfulness is rooted in the idea that suffering often arises from the mind's tendency to dwell on the past or worry about the future.

Why Anxiety and Depression Cannot Coexist with Full Presence and Mindfulness

1. Breaking the Cycle of Negative Thoughts: Anxiety and depression are often characterized by repetitive and negative thought patterns. Mindfulness helps individuals become aware of these thoughts as they arise. By recognizing them, people can interrupt the cycle of rumination and self-criticism that fuels these conditions.

2. Cultivating Emotional Regulation: Mindfulness teaches individuals to acknowledge their emotions without judgment. This can be particularly helpful for individuals with anxiety and depression, as it allows them to create a buffer between their emotional responses and their actions. By practicing emotional regulation, they can manage their symptoms more effectively.

3. Encouraging Acceptance: Anxiety and depression often stem from resistance to uncomfortable feelings or situations. Mindfulness encourages acceptance of these discomforts, teaching individuals that it's okay to feel sad, anxious, or even angry at times. This acceptance can reduce the emotional suffering associated with these conditions. After all resistance often breeds more suffering.

What does “rewiring” the brain mean?

Rewiring the brain is not a new concept. As a human, reading this article, you are currently rewiring your brain by making new neuronal connections in order to “learn” new information. Another example of this is learning any new sport or skill. I could teach even the clumsiest of you to hit a tennis ball - in doing so, you are rewiring your brain. Sports visualization is another example of how we can actually rewire the brain without even playing the actual sport! Yes, it is incredible. So if we can rewire our brain to learn new tricks and skills, why can we NOT do the same in terms of teaching our brains to be less anxious or depressed? Well, the answer is that we CAN.

Specific Exercises to Rewire the Brain - Just scratching the surface here…

1. Mindful Breathing: One of the simplest and most effective mindfulness exercises is mindful breathing. Find a quiet space, sit comfortably, and focus on your breath. Pay attention to the sensation of the breath entering and leaving your body. I find it helpful to picture the breath entering your belly and then rising up to your chest as it expands and then back out through the chest and belly. Whenever your mind wanders, gently bring it back to your breath. Notice any judgements you might have about “being unable to focus” or “unable to sit still” and let those judgements go. Regular practice can improve concentration and reduce anxiety. Check out this LINK to one of my Youtube videos for breathing techniques.

2. Body Scan Meditation: In a body scan meditation, you systematically focus your attention on different parts of your body, starting from your toes and moving up to your head. This exercise promotes awareness of bodily sensations and can help individuals become more grounded in the present moment.

3. Gratitude Journaling: Too often we go through life NOT noticing the small things. Practicing gratitude is a powerful way to shift your focus away from negative thoughts. Each day, write down three things you are grateful for. This exercise will help rewire your brain to notice and appreciate the positive aspects of life. Initially you may not feel like what you are writing is true. But be patient and the feelings will follow!

4. Loving-Kindness Meditation: This meditation involves sending well-wishes to yourself and others. By cultivating feelings of compassion and kindness, individuals can counteract the self-criticism and isolation often associated with anxiety and depression. Mirroring exercises, while they may feel silly at first, are very helpful as well. Look into the mirror and counter every negative thought you have about yourself, with three positive aspects of you.

Conclusion

Anxiety and depression can be formidable adversaries, but they cannot coexist with full presence and mindfulness. Mindfulness offers us a pathway to break free from the grip of cycle of negative thoughts and emotions. These practices I’ve reviewed are just barely touching the surface of techniques I use to help my patients rewire their brains to states of peace and calm. While they may not serve as a sole treatment for everyone, they can complement other therapeutic approaches and contribute significantly to the journey of recovery. By rewiring our brains away from anxiety and depression through specific exercises, we can regain control over our lives and embrace a more positive and fulfilling existence.

In peace & love,

Dr. Dana