What is Mindfulness and how do I start?

[JustHereForTheLaffs]

I've heard about mindfulness, mainly on MN, but don't know much about it. There seem to be thousands of books and I don't know where to start.

I'm suffering with depression and anxiety, meds don't seem to help. Is Mindfulness worth a try?

forever that's not good.

Mindfulness can be really helpful but isn't for everyone. You can talk to your GP about referral/access to local courses. These should be run by experienced practitioners who can anticipate and help those who mindfulness wouldn't suit.

There are lots of other psychological (talking) ways to help depression and anxiety. Again GP or just googling local psychologists is a good place to start.

forever sorry you had an unhelpful experience on the course. Is anyone supporting you with this?

I met with a psychiatrist, who on my second appointment discharged me after telling me that there was no more that he could do for me!! I sat in total disbelief, extremely upset and lonely.....I have struggled since and still doing so.....I am also facing major spinal surgery for the second time within the next few weeks.....scared is an understatement....

Mindfulness is not always recommended when you're in a moderate/severe depressive episode.

I had CBT first before doing a mindfulness course (MBSR/MBCT) and still found the course quite challenging.

I think first you need to stabilise your mood through the right medication (if your current meds aren't working talk to your GP about changing the type or dose) and maybe CBT.

You mentioned that money is tight - CBT is usually available through the NHS and you can self refer; just look up IAPT services near you.

Once you're feeling motivated and able to try meditation I do recommend the book a PP mentioned ("the mindful way through depression") and the Headspace app.

I find mindfulness is really helping me (anxiety/depression/no formal diagnosis but lots of ocd and bipolar 'traits' according to GP). I used the headspace app and was really liking it but didn't go on to pay for it after fainting doing the meditation on day 9 . Not the fault of the app of course! A combination of deep relaxation slowing my heart rate, medication lowering my blood pressure and coming down with the flu. But it made me really anxious about using the app again and seeing as my main problem is anxiety I decided to look elsewhere!

The Buddhify app is really good as well, mindful meditations to listen to in different circumstances. There's a few I've learned from this that I use in stressful circumstances - body scan, breathing, versions of loving kindness. My CBT therapist also taught me 2 for immediate calming- one focusing on your senses (ie what can you see right now, what can you hear, feel, smell, taste) and one focusing on your environment and seeing each colour in turn- what around you is red, what is orange, what is yellow, green, blue, purple etc moving from more stressful toes stressful colours (colour coding is a big thing for me with regards to mental health/emotions). I was offered to attend a mindfulness group at the mental health clinic but they weren't at times I could make, and she recommend Mark Williams book as an at-home self guided course, as the course was based on that.

So thumbs up for mindfulness from me- although I think I had to be well enough first to be able to benefit from it and really engage/use it properly- so medication was key to that too.

AnxiousMunchkin
"So thumbs up for mindfulness from me- although I think I had to be well enough first to be able to benefit from it and really engage/use it properly- so medication was key to that too."
You've said just what I was trying to say, but better!

I also wanted to say that yoga has always helped me to feel better. I'd done it for years before trying mindfulness and I think it helped, because I'd had some experience of focusing on my breath and physical sensations. It's also easier to motivate myself to attend a weekly class than to do a meditation every day - although I need to get back into that!

Good cross post AnotherEmma

I also find yoga really helps my mental health, unfortunately physical injury is preventing it at the moment though. As others have said colouring can be very calming, I also find building complex lego models helps me! I guess these are all forms of 'active' mindfulness. Focusing on something else other than the 'unhelpful' thoughts (to put it mildly!)

Ultimately the aim is to be able to acknowledge those thoughts/feelings, but be able to watch them go by in your mind like clouds in the sky, rather than getting lost in the fog of them.

I get a bit confused sometimes as mindfulness can sometimes seem like distraction from the thoughts rather than learning to deal with them, but I guess focusing on the present physical experience in an observational way is training the mind to be able to do the same for internal matters.... I think!

forever really sorry to hear that you haven't had appropriate support.
Would it be possible to go back and ask to see a psychologist as 1, they will respect any wish to stay away from medication 2, they have a wide choice of models to work within and can be very flexible.

I've been referred for counselling, now I have to wait. My gp has changed my meds, but I just don't feel like she's particularly interested or knows what she's doing. I was prescribed Sertraline for depression and anxiety a couple of years ago, now she's prescribed fluoxetine and it seems it's just the next on the list .. It's meant to help with motivation .. But she didn't ask any questions to ascertain what I feel like, what I need.

I found mindfulness very helpful when I had anxiety. I found Paul Gilbert's book The Compassionate Mind very useful too. The other thing which really sorted me out was running. My anxiety is almost totally gone now, but it's good to know I have methods to help me if it comes back.

I can't run for health reasons , in fact I can't even walk at the moment.

I'll take a look at the book, thanks.

I like mindfulness .. I do try and practise it more but find it quite hard to stick to a routine . Same with yoga and chanting . All good for you - I just lack the motivation because I feel so rubbish . Colour books are really good for relaxation and knitting simple things.

A long shot, but can you manage swimming, Don'tKnow ? Any exercise is good.

MercifulTehlu I'm too fat to run. I'd love to be able to but I just can't! I've suffered with anxiety for 19 years and it's debilitating. Foreverandalways I've been on the waiting list for months so I contacted MIND and I see them once a week for an hour. They got me a regular slot about 6 weeks after my initial appointment so maybe give them a try? My local one was too busy so I spoke to 3 others that were closest to me and I was able to get in. Good luck!

How do you tag people?? Sorry I'm new! X

I can't go to MIND, sometime I know works there

I can't swim really, the chlorine affects my skin condition badly.

Ive been having CBT and the therapist recommended this book. www.amazon.co.uk/Mindfulness-practical-guide-finding-frantic/dp/074995308X/ref=sr_1_1?ie=UTF8&qid=1462300494&sr=8-1&keywords=finding+peace+in+a+frantic+world

It comes with a cd to guide you through the 8 week course. It is very highly rated on Amazon and is English, which appealed to me. My book came the other day and as I read the introduction, I found myself saying "yes!" repeatedly. Hoping it helps.

I use an app called Buddify - it has a big choice of bite-size mindfulness meditations if you fancy just trying some out. I dare say the purists wouldn't recommend it but it works for me precisely because the meditations are so short and I can do them on the move - there are lots for when you are walking about, or on public transport, or sitting at your desk. The meditations are led by a few different people so if one of them annoys you then you can choose to do a different one! When I do one I really feel the benefit.

I absolutely second what Dangermouse said:

The Miracle of Mindlefulness by Thich Nhat Hanh

Don't hesitate to by this book.

The thinking behind is so clearly and beautifully explained In my opinion this is like getting to the absolute source straight off. It is a beautful book in its own right.

It could change your life.