POSITIVE THOUGHTS

Mindfulness has proven benefits for mental health, whether you suffer from a certain condition, such as depression, or just need something to break out of the low-level anxiety that many of us feel. “We often spend a lot of time on autopilot, which means our minds tend to drift – fretting about something that has happened at work, for example, or worrying about the future,” explains Martin Wilks, a chartered psychologist and mindfulness teacher (martinwilks.com). “Mindfulness trains us to spend time in the moment and observe the thoughts and feelings we’re having without them owning us.”

The evidence in support of mindfulness is strong. Research from 2014 found that a specific form – mindfulness-based stress reduction (MBSR) – was as effective as traditional cognitive behavioural therapy (CBT) in treating depression and anxiety, while another study showed that a six-week mindfulness course could also relieve insomnia and fatigue. Moreover, a report this year suggested that it could be used alongside medication for enhanced pain relief. In addition, more than 100 studies have shown changes in brainwaves during meditation, and people who practise mindfulness have more activity in the area of the brain responsible for positive emotion.

“It’s a valuable tool for managing mental health,” Joanna says. And while learning the techniques in person – typically through an eight-week course – is best, there are also apps and online courses to help you get started. According to 2013 research from Oxford University, people taking the web-based Be Mindful course reported major reductions in anxiety, depression and stress, and The National Institute for Health and Care Excellence (NICE) recommends mindfulness as a preventative for recurrent depression.