Although it may not be one of the first things that come to mind when you think of mood disorders, loneliness is a widespread problem in society today. This is especially true for the older population; however, it affects all ages and races. It is prevalent in the aging population because aging adults often become more isolated from friends and family members.
Not only does loneliness increase the risk of depression and other mood disorders, but it is a risk factor for other conditions such as heart disease and Alzheimer’s disease. Recent studies suggest that mindfulness meditation can be an effective treatment option for loneliness, as well as other mental conditions and mood disorders such as depression and social anxiety.
What is Depression?
Everyone feels sad or depressed at some point. These feelings naturally occur in response to everyday life struggles and they are a normal part of life. An individual who finds himself constantly battling intense sadness and feelings of despair may be suffering from depression. In addition to sadness, depression encompasses other feelings such as hopelessness, helplessness and worthlessness. A person who is depressed may experience a complete loss of interest in activities that were once enjoyed.
Rather than going away shortly after the initial stressor fades, depression can last for several weeks or longer. Individuals who suffer from these feelings for an extended period of time, and suffer from a disruption of their normal functioning, may be clinically depressed. Additional symptoms may include fatigue, loss of energy, feelings of guilt or shame, inability to concentrate, impaired memory, lack of motivation, indecisiveness, irritability, insomnia, weight loss or gain, restlessness and recurring thoughts of suicide or death.
What is Social Anxiety Disorder?
Social anxiety disorder is a phobic condition in which individuals suffer from excessive and unrealistic feelings of fear when in social settings. Individuals with social anxiety disorder experience severe anxiety and nervousness when in social settings. Their self-consciousness stems from a fear of being intently watched by their peers. They are fearful of judgment and criticism from others due to making mistakes, looking bad or doing something that is embarrassing or humiliating. If the individual does not have strong social skills or has not had experience in social settings, the fear can be compounded.
This fear often leads to increased anxiety and panic attacks. This can lead to the avoidance of social situations. When having to face these settings, the individual with social anxiety disorder does so with extreme distress. Most individuals who suffer from this condition are well aware that their fears are irrational; however, they are unable to control those feelings. Other mood disorders or mental illnesses that are linked to social anxiety disorder include panic disorder, OCD and depression.
Mindfulness Meditation Can Help
Mindfulness meditation is gaining popularity in society as an effective form of treatment for loneliness, social anxiety disorder, depression and other similar conditions. The need for mindfulness meditation arose from the lack of effective treatment options currently available, as well as the push for a more natural approach to treatment.
How Are These Conditions Commonly Treated?
There are a variety of treatment options for depression. The 2 that are most commonly used today are psychological counseling or psychotherapy, and medications. For some people, these treatments are effective. However, for a growing number of people, they are not.
There is also a large body of people who successfully control their symptoms with the use of medications; however, they are seeking a more natural treatment option that does not involve dependency on antidepressant drugs. According to holistic principle, using medication to treat depression is only covering up the problem and treating the symptoms, rather than addressing the root cause. This is where mindfulness meditation comes in. This type of meditation can also be used as a complementary approach to treatment in conjunction with therapy and medication.
Social anxiety disorder is currently treated in a similar way to depression. The most common treatment is psychological counseling, followed by the use of antidepressants and anxiety medications. Many individuals do well with just counseling. Individuals who have a more severe case of social anxiety often rely on medications as well. Mindfulness meditation is a promising treatment alternative.
What is Mindfulness Meditation?
Mindfulness meditation is a specific type of meditation in which individuals direct their focus on the present. They take a mindful approach to their thoughts and feelings, paying close attention to their thoughts and being aware of their feelings and actions in the present moment. Mindfulness involves letting go of the past, focus on the present and doing so without self-judgment, guilt or criticism. Current research has shown that mindfulness meditation can help to improve overall mood, decrease and in some cases eliminate stress, boost self-confidence and improve the immune system.
In existence for more than 2,000 years, there are several types of mindfulness meditation. One type in particular, Mindfulness Based Stress Reduction was developed for patients experiencing recurring, chronic pain. The technique involves an eight week training course that teaches the individual mindful meditation techniques to alleviate stress, reduce depression, calm anxiety and reduce pain associated with these conditions. This technique, along with all forms of mindfulness meditation, teaches individuals how to focus their attention on the experiences in their present and eliminating negative thoughts and feelings. This reduction is negativity can lead to a significant decrease in symptoms, including chronic pain.
What Does the Research Say?
Two separate studies have recently been conducted on mindfulness meditation and its effect on loneliness, depression and social anxiety disorder. The first study, appearing in Brain, Behavior and Immunty’s October 2012 edition, was conducted on adults ages 55-85. The group was divided into 2 groups. One group received Mindfulness-Based Stress Reduction (MBSR) and the other was placed on a waiting list. Participants in the MBSR group experienced a reduction in loneliness, as opposed to the other group who experienced a slight increase. When stress proteins and proinflammatory gene expression was measured, participants receiving MBSR experienced a decrease in inflammation, lowering their risk of heart disease and stroke.
The second study was published in Social Cognitive and Affective Neuroscience’s August 2012 edition. This study suggests that individuals suffering from social anxiety disorder and depression experienced a significant reduction in negative feelings when participating in MBSR.