Engage in mindfulness meditation to cultivate states of mind that oppose the automatic negative patterns associated with depression and anxiety.
Practice mindfulness in every possible moment, not solely for negative thinking or self-judgment, to develop metacognitive abilities.
When investigating bodily sensations, bring kind curiosity to them, recognizing that you are bigger than these sensations and providing an attentional space for them to exist without defining you.
Engage in the 3-minute breathing space: 1) Notice thoughts, feelings, and sensations without judgment, 2) Focus attention on the breath in the belly, and 3) Expand awareness to the whole body and surrounding space.
When experiencing suffering, follow a 4-step exercise: 1) Notice the suffering, 2) Connect to shared humanity (you’re not alone), 3) Send yourself friendliness, and 4) Recognize that these thoughts are just nature, not solely ‘you’.
Approach depression as you would an old friend, recognizing its presence without aversion, which can create more options for how to react to it.
Approach challenges with a strategy of investigation through mindfulness, rather than immediately trying to fix them, to discover undervalued aspects and new perspectives.
Practice experiencing moments for their own intrinsic sake, taking the ‘self’ out of the equation, and simply noticing qualities, movement, and intensity of sensations.
Step into the present moment of experience to notice the flux and change within seemingly static feelings like anxiety, revealing a discrepancy between the mind’s narrative and actual experience.
Establish and maintain your routines, as they can act as a form of antidepressant, especially during difficult times.
Be aware that negative feelings may try to persuade you to abandon helpful routines; hold onto these routines, as they are crucial for self-kindness and connection.
Resist thoughts that suggest your routines are ineffectual or won’t make a difference, as these routines are often the best course of action during restrictive periods.
Adapt and continue activities you enjoy, even if the adapted version is a ‘pale facsimile’ of the original, rather than discontinuing them entirely.
Regularly spend time outside, as it can be extremely helpful for mental well-being, enhancing memory, and providing a wider perspective of self.
Engage in nature walks, as they have antidepressant benefits, enhance memory, and provide an experiential sense of spaciousness that loosens the ego’s grip.
Continue to use video conferencing platforms, not just for work, but also for social connection, like weekly calls with family, to maintain relationships.
Consider sequencing care by getting better on antidepressants first, then transitioning to Mindfulness-Based Cognitive Therapy (MBCT) to help maintain well-being.
Utilize everyday moments, like eating an orange or observing self-judgment, as opportunities to practice mindfulness, slow down, and build decentered awareness.
Imagine curating a ‘Spotify playlist’ of your most popular negative thoughts to approach and hold them with a different relationship than aversion.
Access a digital, asynchronous version of Mindfulness-Based Cognitive Therapy (MBCT) at mindfulnoggin.com, offering the same treatment as clinical trials.
Participate in the New Year series by submitting questions or reflections via voicemail at 646-883-8326 by December 7th.
Participate in the New Year’s meditation challenge on the 10% Happier app, and feel free to ask meditation questions for the podcast.
Get a 40% discount on a 10% Happier app subscription by visiting 10percent.com/November before December 1st.