By SWPS University

People who practice self-compassion (being kind to themselves) and mindfulness (paying attention to the present moment) are less likely to have symptoms of depression and anxiety. Scientists from SWPS University and other places studied how self-compassion, mindfulness, and symptoms of anxiety and depression work together. They published their results in the journal Archives of Psychiatry and Psychotherapy.

What Are Self-Compassion and Mindfulness?

Self-compassion means treating yourself with kindness, like you would treat a good friend. Mindfulness means paying attention to the present moment without judging yourself.

In recent years, scientists have been studying self-compassion and mindfulness more. They want to know how these practices help with well-being and mental health, including reducing depression and anxiety.

Research shows that both self-compassion and mindfulness reduce the chances of depression and anxiety, and help people feel better. But how are these two things connected to mental health?

One theory says 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. They believe they can handle hard times.

Research shows that worrying is also an important factor. Self-compassion can reduce the negative impact of worrying on mental health.

How Are Mindfulness, Compassion, and Depression Connected?

Several researchers decided to investigate the connections between mindfulness, self-compassion, worrying, depression, and anxiety. These researchers included Patryk Roczon, Dr. Paweł Holas, Dr. Marzena Rusanowska, Dr. Izabela Krejtz, and Dr. John B. Nezlek.

Depression is a global problem. It’s the most frequently diagnosed mental disorder in the world. Although different treatments are available, scientists still don’t fully understand the relationships between self-compassion, mindfulness, worrying (negative thinking), and symptoms of depression and anxiety. Understanding these connections could be very important for treating depression.

How Did They Study This?

A total of 344 people took part in the study:

• 146 people who were diagnosed as depressed

• 198 healthy people (called “controls”)

All participants completed online questionnaires about:

• Self-compassion

• Mindfulness

• Worrying

• Symptoms of anxiety and depression

The researchers tested several ideas, including:

• People with depression would show lower levels of self-compassion and mindfulness

• People with depression would show higher worrying, depression, and anxiety symptoms

• Self-compassion would be positively connected to mindfulness

• Self-compassion would be negatively connected to worry, depression, and anxiety

What Did They Find?

Just as predicted, both self-compassion and mindfulness were found to affect mental health. Practicing mindfulness was often connected with treating yourself with kindness. Both practices reduced the likelihood of experiencing symptoms of depression, anxiety, and worry. This could be very important for psychotherapy.

Also, the researchers found that practicing self-compassion and mindfulness was less common among depressed participants than among healthy people.

“These results add to existing research and show that practicing mindfulness and self-compassion may decrease vulnerability to emotional distress,” said Dr. Krejtz. “Higher levels of self-compassion, in particular, protect against depression and anxiety. Future research should focus on the cause-and-effect relationship and dynamic nature of the relationship between these two mechanisms.”