The extraordinary effect of mindfulness on depression

Mindfulness practices can considerably improve the symptoms of depression and anxiety, especially when used with psychotherapy.

Daniel Goleman: One of the strong benefits of meditation generally has to do with the ordinary ways in which we suffer depression, anxiety, the angst of life. It turns out that meditation generally makes people feel more positively, it helps diminish anxiety, but it becomes particularly powerful when it's combined with a psychotherapy. The way this is usually done is with mindfulness on the one hand and what's called cognitive therapy on the other. Mindfulness allows us to shift our relationship to our experience. Instead of getting sucked into our emotions or our thoughts, which is what happens when we're depressed or anxious, we see them as “those thoughts again" or “those feelings again," and that disempowers them. There's actually research at UCLA that shows when you can name that feeling, “Oh, I'm feeling depressed again," you have shifted the activity levels neurologically in the part of the brain which is depressed to the part of the brain which notices, which is aware—the prefrontal cortex. And that diminishes the depression and enhances your ability to be able to understand it or to see it as just a feeling. So if you combine that ability with cognitive therapy, cognitive therapy helps you talk back to your thoughts. The basic realization in cognitive therapy is: “I don't have to believe my thoughts." This is extremely important in people with chronic anxiety or chronic depression because it's our thoughts that trigger the anxiety, that trigger the depression. The depressive thoughts are classic; “I'm no good; my life is worthless," whatever it is. Those thoughts actually make us depressed. So if you use mindfulness-based cognitive therapy on the one hand you can see, “Oh, there's that thought again." On the other hand cognitive therapy lets you talk back to that thought, “Oh I'm not so worthless, I've done some pretty good things in my life; there are people who love me," whatever it may be. You can develop a habit of not letting those thoughts take you over, but countering them with actual evidence from your life that says “Oh they're not true. I don't have to believe them!" And that is very relieving. The first study that used mindfulness-based cognitive therapy with depression it was pretty spectacular. It was done at Oxford University and it was done with people whose depression is so severe that nothing helps, no medication helps, electric shock doesn't help, psychiatry doesn't know what to do. People get depressed very deeply, they recover, and then they get depressed again. So with that group they use mindfulness-based cognitive therapy and they found that it cut the rate of relapse (of having depression again) by 50 percent. If this were a drug some pharmaceutical company would be making billions of dollars, but it's not a drug. It's free basically. So mindfulness-based cognitive therapy works very well for depression. Better-designed studies afterwards shows that it wasn't 50 percent, but still the impact is palpable and it turns out that mindfulness and other meditations, particularly combined with cognitive therapy, work just as well for anxiety or depression as the medications do, but they don't have those side effects.

  • Being mindful of depressing thoughts disempowers them
  • Meditation becomes particularly powerful when it's combined with a cognitive therapy
  • Mindfulness and other meditations can work as well as pills but without the side effects

​There are two kinds of failure – but only one is honorable

Malcolm Gladwell teaches "Get over yourself and get to work" for Big Think Edge.

Big Think Edge
  • Learn to recognize failure and know the big difference between panicking and choking.
  • At Big Think Edge, Malcolm Gladwell teaches how to check your inner critic and get clear on what failure is.
  • Subscribe to Big Think Edge before we launch on March 30 to get 20% off monthly and annual memberships.
Keep reading Show less

Scientists study tattooed corpses, find pigment in lymph nodes

It turns out, that tattoo ink can travel throughout your body and settle in lymph nodes.

17th August 1973: An American tattoo artist working on a client's shoulder. (Photo by F. Roy Kemp/BIPs/Getty Images)
popular

In the slightly macabre experiment to find out where tattoo ink travels to in the body, French and German researchers recently used synchrotron X-ray fluorescence in four "inked" human cadavers — as well as one without. The results of their 2017 study? Some of the tattoo ink apparently settled in lymph nodes.


Image from the study.

As the authors explain in the study — they hail from Ludwig Maximilian University of Munich, the European Synchrotron Radiation Facility, and the German Federal Institute for Risk Assessment — it would have been unethical to test this on live animals since those creatures would not be able to give permission to be tattooed.

Because of the prevalence of tattoos these days, the researchers wanted to find out if the ink could be harmful in some way.

"The increasing prevalence of tattoos provoked safety concerns with respect to particle distribution and effects inside the human body," they write.

It works like this: Since lymph nodes filter lymph, which is the fluid that carries white blood cells throughout the body in an effort to fight infections that are encountered, that is where some of the ink particles collect.

Image by authors of the study.

Titanium dioxide appears to be the thing that travels. It's a white tattoo ink pigment that's mixed with other colors all the time to control shades.

The study's authors will keep working on this in the meantime.

“In future experiments we will also look into the pigment and heavy metal burden of other, more distant internal organs and tissues in order to track any possible bio-distribution of tattoo ink ingredients throughout the body. The outcome of these investigations not only will be helpful in the assessment of the health risks associated with tattooing but also in the judgment of other exposures such as, e.g., the entrance of TiO2 nanoparticles present in cosmetics at the site of damaged skin."

Why are so many objects in space shaped like discs?

It's one of the most consistent patterns in the unviverse. What causes it?

Videos
  • Spinning discs are everywhere – just look at our solar system, the rings of Saturn, and all the spiral galaxies in the universe.
  • Spinning discs are the result of two things: The force of gravity and a phenomenon in physics called the conservation of angular momentum.
  • Gravity brings matter together; the closer the matter gets, the more it accelerates – much like an ice skater who spins faster and faster the closer their arms get to their body. Then, this spinning cloud collapses due to up and down and diagonal collisions that cancel each other out until the only motion they have in common is the spin – and voila: A flat disc.