Mindfulness is so much more than a modern trend. It originates in antiquity and plays a principal role in many eastern religions such as Buddhism and Taoism. However, it can have multiple benefits for all humans of any faith.
Recently, the psychology world has turned to this ancient practice to help heal various mental disorders. This practice can give individuals insight into the maladaptive thought patterns that trigger difficult emotions and behaviours.
It’s relatively easy to see how reflection could help ease anxiety by quieting racing thoughts. It’s a bit more challenging to understand how a mental exercise that looks like nothing more than sitting on a cushion can influence mental disorders with biological factors.
Can mindfulness and meditation really help with bipolar disorder symptoms? Here’s what scientists know so far.
Mindfulness meditation for depression
Psychologists formerly labelled bipolar disorder manic-depression because of the mood swings and varied energy levels associated with the disorder. These mood episodes last from days to weeks and often include a third or neutral state. During agitated (manic or hypomanic) periods, individuals feel alive, happy and bursting with energy—but that bubble can quickly break, spiralling into the darkness of depression.
Although women are nearly twice as likely to suffer from depression than men, both genders are equally likely to experience bipolar disorder. The condition has a strong genetic component. Other factors—such as systemic inequality, oppression and the overwhelming pressure of managing a household and career—likely contribute to gender differences in mental disorders where genes play less of a role.
Regardless of the underlying cause, mindfulness meditation can help ease depression symptoms by doing the following:
Making you aware of negative thoughts
Depression often creates what psychologists refer to as a negative feedback loop. It works like this—something unpleasant triggers an unhappy thought. It could be something as simple as forgetting to set your alarm, but you think, “I’m such an idiot. Now I’m going to be late for work and the boss will be angry. They’ll probably fire me—how can I even show my face? I’m not going in today.” Back under the covers you go, where you lie feeling guilty.
One nasty thought leads to another as you waste your day in bedridden despair. All this negative thinking changes your brain chemistry, creating new neural pathways that’ll make you more likely to only see the bleak side of life.
When your mind skips down these well-worn trails of woe, your mood will become worse. Your altered neurotransmitter levels will make it harder for you to see the positive aspects of situations.
Fortunately, mindfulness will allow you to hit the pause button. Sitting in meditation will help you recognize how fleeting and temporary your mental chatter is. You’ll learn to observe your thoughts non-judgmentally, while realizing that they, too, will pass.
Mindfulness practice will also remind you to stop when you start thinking negatively during the day. As you do, you can apply your training by saying, “I am having the thought that _____” before giving in to your default reaction.
For example, you might say, “I’m having the thought of calling in today because I can’t face the repercussions of being late to the office.” You’re then free to decide if the idea is one you should act on, or if there’s a healthier approach to sleeping through the alarm.
Enhancing your understanding of mood management
Those who meditate regularly know how to perform a body scan to ease aches and pains through breathwork and progressive relaxation. Did you know you can perform a mood scan, too?
Remember, just as you aren’t your thoughts, you aren’t your emotions, either. Feelings are temporary, but how you react to them determines which neural pathways you reinforce.
You might have a day when you simply feel mildly depressed, with a low energy level. Developing awareness of this state will help you choose the right self-care activities to improve it.
Sometimes that may look like actively deciding to push through a challenging schedule anyway. In other situations, it might mean coming home from a tough day to relax with a gentle Yoga class or indulge in a steamy bubble bath.
The difference is, with mindfulness, you’ll take the driver’s seat and respond to your feelings with compassion instead of merely reacting. This will drive better decision-making and reinforce a core belief that your emotions are valid and worthy of recognition and care.
Using mindfulness to quiet mania
Bipolar disorder also has an acute mania stage, characterized by an extremely euphoric or irritable mood, excess energy, rapid thoughts and speech, reckless behaviour and feelings of invincibility.
This state sounds terrific for getting stuff done, but it can have a detrimental effect on your decision-making and lead to choices that make life and your management of it harder.
You may gamble your life’s savings away on a risky stock or quit your job in an irritable rage. You could engage in unwise sexual activity or overindulge in food, drugs and alcohol, which could result in further health problems. Many patients use mind-altering substances to get some sleep, but this behaviour can quickly graduate to addiction.
Here, too, mindfulness meditation practice can spill over from the mat, enabling you to hit your mental pause button and allowing you to recognize the feelings and behaviours that signify the start of an acute manic episode. It’s impossible to overemphasize how critical it is to practice these skills regularly so the awareness of your thoughts and moods becomes instinctive.
This principle comes into the starkest relief during the manic phase. You might find it downright impossible to make sound decisions because your elation or irritability only lets you see the “rightness” of your desired course, even if it’s ultimately the wrong choice.
Helpfully, mindful awareness of your acute mania and its impact on your cognitive processes will give you the wisdom to let someone else take the driver’s seat—or delay big decisions until after your mood stabilizes.
You could talk to a trusted friend or family member when you feel calm, explaining your symptoms and how they affect you. If they want to help, ask them to gently remind you to postpone making critical choices and consider second opinions while you’re manic.
Give mindfulness practices a try
As alluded to above, mindfulness meditation is an ancient practice with practical applications in today’s modern world. Psychologists have discovered that it’s an effective tool for healing or reducing the impact of various mental disorders—including those with a strong genetic component—by helping you create new neural pathways and improve your decision-making skills.
Now that you understand how mindfulness and meditation help with bipolar disorder symptoms, why not integrate these practices into your life? You have much to gain, including a stronger sense of clarity and agency. Just remember that mindfulness practices are management strategies, not medical treatments, and shouldn’t replace any medication or treatments you’ve already been prescribed.
Medical disclaimer: This page is for educational and informational purposes only and may not be construed as medical advice. The information is not intended to replace medical advice offered by physicians. Please refer to the full text of our medical disclaimer.
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