Mindfulness and self-compassion - allies in the struggle with depression

People who practice self-compassion and mindfulness are less susceptible to symptoms of depression and anxiety. Why is this? Scientists, including researchers from SWPS University, have studied the interplay between self-compassion (treating yourself with kindness), mindfulness, and symptoms of anxiety and depression. They published their results in the journal Archives of Psychiatry and Psychotherapy.

In recent years, scientists have been devoting more attention to research on self-compassion, or treating yourself with kindness, and its relevance for well-being and mental health, including the alleviation of depression and anxiety. Similarly, research on mindfulness meditation and its beneficial effects on psychological well-being has grown. However, little is known about how mindfulness and self-compassion jointly influence the achievement and maintenance of well-being in healthy people and those experiencing clinical disorders, for instance major depression.

Research shows that both self-compassion and mindfulness reduce the likelihood of depression and anxiety, and positively impact well-being. But how are these two mechanisms linked to mental health? One theory suggests that when people are more mindful and aware of their mental health problems, they become more self-compassionate. It may also be that when people practice self-compassion, they focus more on the present moment and accept even difficult experiences without resistance, believing that they can cope with adversity. Research indicates that worrying is also a significant factor in these mechanisms, and its impact on mental health can be mitigated by self-compassion.

Mindfulness, compassion, depression – how are they linked?

Researchers: Patryk Roczon (OdNova Psychotherapy), Paweł Holas, PhD, MD, a professor at the University of Warsaw, Marzena Rusanowska, PhD (Polish Academy of Sciences), Izabela Krejtz, PhD, a professor at SWPS University, and John B. Nezlek, PhD, professor at SWPS University, decided to investigate the links between mindfulness, self-compassion and worrying, and depression and anxiety.

Depression is a global problem and the most frequently diagnosed mental disorder worldwide. Although various treatment methods are available, we still do not fully understand the relationships between self-compassion, mindfulness, worrying (negative thinking), and symptoms of depression and anxiety. According to the authors, this has potentially significant implications for the treatment process.

A total of 344 participants took part in the study, including 146 individuals diagnosed as depressed. The remaining 198 participants qualified as healthy controls. Participants completed online questionnaires about self-compassion, mindfulness, worrying, and symptoms of anxiety and depression.

The researchers tested several hypotheses, including that individuals with depression would exhibit lower overall levels of self-compassion and mindfulness and higher worrying, depressive, and anxiety symptoms than healthy participants, and that self-compassion would be positively related to mindfulness and negatively related to worry, depression, and anxiety.

Dynamic interdependencies

Consistently with predictions, both self-compassion and mindfulness were found to impact mental health. Practicing mindfulness was often associated with treating oneself with kindness, and similarly to previous studies, both mechanisms reduced the likelihood of experiencing symptoms of depression, anxiety, and worry, which may have significant implications for psychotherapy. Furthermore, also similarly to previous studies, the researchers found that practicing self-compassion and mindfulness was less common among depressed participants than among healthy individuals.

These results complement existing research and demonstrate that practicing mindfulness and self-compassion may decrease vulnerability to emotional distress. Higher levels of self-compassion, in particular, protect against depression and anxiety. Future research should focus on the causality and dynamic nature of the relationship between these two mechanisms, emphasises psychologist Izabela Krejtz, PhD, a professor at the SWPS University Faculty of Psychology in Warsaw and co-author of the study.

The paper describing the study “The interplay between self-compassion and mindfulness in the explanation of depression and anxiety in depressed individuals” was published in the journal Archives of Psychiatry and Psychotherapy.