I heard Dan Siegel once say, “Why not try a ‘t’ instead of a ‘c’? Meditation instead of medication.”
When I heard this, it got me thinking. . . is there another way? Could we use fewer side-effect laden prescriptions and find a solution that doesn’t involve so many pharmaceuticals?
For instance, in some cases, meditation might be just as effective as antidepressants in preventing relapse in people with depression.
Zindel V. Segal, PhD and his team from the Centre for Addiction and Mental Health in Toronto, Canada conducted a study to determine the effect a mindfulness-based cognitive therapy regimen might have on people whose depression had gone into remission.
Published in Archives of General Psychiatry, the study’s purpose was to determine if there was an alternative to antidepressants. (As many as 40% of patients who are trying to maintain their remission do not adhere to their medication regimens, so a substitute might be the key to lower relapse rates.)
Segal and his colleagues split patients into three groups. One group continued to take their prescribed dose of antidepressants as usual, one group was tapered off their medication and had it replaced with a placebo, and one group received mindfulness-based cognitive behavioral therapy (which consisted of 8 weekly group meetings) instead of medication.
The goal of the therapy was to teach patients how to monitor and notice their body sensations, feelings, and thoughts associated with depression and change them into opportunities for self reflection. This was accomplished through completing daily homework assignments that included recordings of guided awareness exercises, practicing self-compassion in times of difficulty, and creating an ‘action plan’ with strategies for responding to initial warning signs of relapse.
After 18 months, levels of relapse were examined. The mindfulness group had a 38% rate of relapse, the antidepressant group had a 46% rate, and the placebo group had a 60% rate.
In this experiment, mindfulness was just as effective as antidepressants in preventing the re-occurrence of depression.
This really hammers home the point that there may be an alternative to all the medications commonly prescribed. Studies like these are opening the door for so many patients who are looking for an alternative means for managing their illness.
If you want to learn more about how treatments like this can work and how to apply them to your practice, or if you want to learn more for yourself or a loved one, take a look at our courses on mindfulness.
Included within the series is a wide range of practical techniques for addressing many of the common conditions we face as practitioners and as everyday people.
How have you used mindfulness or self-compassion to help yourself or your patients?
Please Note: if anyone reading this blog post is currently taking antidepressant medication, DO NOT go off of them without the supervision of your prescribing practitioner.
Hi, my name is Savana, and I am 17 years old. One year ago I was very suicidal and I ended up being hospitalized for two weeks, sooner or later I was diagnosed with Bipolar Disorder. My pills did not work for me, and I felt null and void. Empty. Somehow I discovered meditation and I have been meditating since then, and I have started my spiritual journey. Everyone I know tells me I am like a completely different person. Meditation completely changed my mindset and my life.
I would like to echo Theresa’s thoughts,and add that in my clinical experience there are individuals who need antidepressants to adjust their symptoms so that they are receptive to meditation and other non-medicinal interventions. As a psychotherapist working with clients with clinical depression I educate them on the current research of the pros and cons of combined medication vs. medication-psychotherapy (incl. meditation), or psychotherapy alone. I incorporate meditation with most of my depressed clients, including Mindfulness and other types depending on the cllinical needs and preferences of each client. I believe it is important to have a personal practice along with formal training on incorporating meditation in psychotherpay prior to working with clinically depressed individuals in this way.
I wanted to let people be aware of one of the side effects of going off medication, which is SSRI Discontinuation Syndrome. I think we owe it to our clients/patients to give them information that even the prescribing physician may not have given them. Although I stress meditation over medication, some clients are so swayed by the meds bias they go on medication anyway. I honor their autonomy in this, but give them information so that they can make the most informed decision. I find it chilling that we accept so many side effects as “OK”, and so mistrust our own bodies and the power of relationship to heal.
I love the idea of considering replacing medication with meditation. Thanks for sharing the data on the study showing mediatation’s effectiveness over medication in preventing relapse in depression. We need this kind of hard data to combat the over-reliance we have today on medications that carry significant risks and whose benefits have been overrated by an industry that greatly benefits from their sale and promotion.
Here is a book I think every clinician should read:
Comfortably Numb–How Psychiatry is Medicating a Nation, by Charles Barber
It is far more empowering for clients to know they can do something within themselves instead of throwing money at Big Pharma.
Thank you for posting this article; it has drawn my attention and subtly provided an alternative perspective.
Could you consider communicating the message in terms of value of keeping naturally well? Pharmaceutical beasts are hungry of money and are skilful and powerful lobbyists to dominate the market with sublime communication messages. They understand human thinking and conditioning. I admire the great collaborative work you do to create a shift in information sharing. Rather than focusing on highlighting the problem – could you consider to make the point of balance more clear, deeper and direct? People can’t think, words get lost in translation, call to action is required.
My hypothesis is: “There aren’t quick fixes in medicine and pharmaceutical treatment. No problem can be resolved without exchanging one for another”.
Only through self-discipline, sometimes even through sacrifice to your highest value and most of all prioritizing your wellness, you can keep an inner balance. What’s your experience?
Kindly,
Joan
Your posting really sttieghraned me out. Thanks!
Ruth
Just because Big-Pharma has hijacked Medicine does not mean you go gentle into that good night.
“God damn the pusher man”
Keep moving to take your profession back, but be aware that you are in danger of Big-Pharma’s wrath.