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Focusing on the here and now helps individuals become aware of their negative thoughts, acknowledge them without judgment and realize they’re not accurate reflections of reality, writes author William Marchand, M.D.

Depression and Bipolar Disorder: Your Guide to Recovery

psychotherapeutic and pharmacological treatments.

individuals start to see their thoughts as less powerfu

Mindfulness-based cognitive therapy (MBCT)

It’s based on mindfulness-based stress reduction (MBSR)

MBCT teaches individuals to detach from distorted and negative thinking patterns, which can trigger the return of depression.

a program developed by Dr. Jon Kabat-Zinn. MBSR includes mindfulness tools, such as meditation, a body scan and hatha yoga, along with education about stress and assertiveness, according to Marchand.

Getting professional treatment for depression is vital. But there are complementary mindfulness practices readers can try on their own

is essentially training one’s attention to maintain focus and avoid mind wandering

10 to 15 minutes to meditate on most days.

Whether you’re eating, showering or getting dressed, you can practice mindfulness while doing any activity, according to Marchand, also a clinical associate professor of psychiatry at the University of Utah School of Medicine

Another option is to take a mindful walk, which also is helpful because it includes exercise, “an important component of healing.”

Mindfulness is a valuable practice for improving the cognitive symptoms of depression, such as distorted thinking and distractibility

realize that thoughts are not facts and refocus their attention to the present.