Researchers have found the efficacy of mindfulness in reducing depression. It is important to understand that mindfulness is not a quick fix for depression. You need to develop self-awareness and effectively observe negative thoughts.

Manish Behl, Mindfulness and Emotional Intelligent Expert and an IFPCC Leadership and Growth Coach, Explained that self-awareness empowers you to acknowledge and accept your emotions, responding to them with mindfulness and presence. He said that Whenever you feel stressed or anxious, dedicate a few minutes to one of the exercises. They will help regulate your emotions and activate your parasympathetic nervous system, promoting a sense of calmness and well-being. The primary goal of mindfulness is to focus on the present moment, freeing yourself from dwelling on the past or worrying about the future.

Practices to deal with depression: 

1. Check in yourself: 

Pause periodically to assess your physical, mental, and emotional state. This practice increases self-awareness and helps identify your needs and emotions.

2. Thought as bubbles: 

Visualize burning thoughts as bubbles. Observe them without attachment. Return your focus on your breath whenever distractions arise.

3. Mindful Breathing Rose: 

Use a visual object like a rose to guide your breathing. Inhale, imagining the petals returning and exhaling, picturing them dispersing. This exercise regulates emotions and activates the parasympathetic nervous system.

4. Digital Detox: 

Take breaks from social media and electronic devices. Engage in activities that foster relaxation and connect with the present moment.

5. Self-compassion: 

Speak kindly with yourself facing suffering or struggles. Acknowledge your pain, remind yourself that you are not alone, and offer soothing words or gestures. Reduce self-criticism and prioritize self-care.