Ep. 172: Dr. Willem Kuyken — Depression 3. How Mindfulness Can Ease Depression and Make Life More Fulfilling
My guest this week for part three of this series on depression is Dr. Willem Kuyken, and he knows all about depression, both from his personal experience since early in life as well as from his extensive research. In this episode you’ll hear about mindfulness for depression, which Willem explains so clearly, and why it’s so helpful. The benefits of being mindful extend not just to managing depression but to all of life, including helping us to deal with life’s pain and disappointments that all of us will experience at times. Toward the end he shares one of his favorite mindfulness practices, which I really loved. I got so much out of this conversation, and I think you will, too.
Topics we discussed together included:
- What mindfulness is
- Awareness of the present moment
- Attitudes of curiosity, kindness, care, balance, and courage
- Intention
- Why mindfulness-based cognitive behavioral therapy for depression is so effective
- The broad applicability of mindfulness to living well and more fully
- Why depression treatments tend to be not as effective as anxiety treatments
- How mindfulness can help us to deal with life’s pain and disappointments
- “Decentering” from thoughts and feelings through mindfulness
- Firing a “second arrow” that leads to unnecessary suffering
- Recognizing our core beliefs and starting to take them less seriously
- Different approaches for dealing with our thoughts
- Identifying an individual’s “linchpin” for change
- What drew my guest to mindfulness, and his own experiences with depression
- Adapting mindfulness practice for exactly what we need at the time
- One of Willem’s favorite mindfulness practices
- Whether we need to do formal meditation to benefit from mindfulness practice
- Treating our meditation practice—and meeting ourselves there—as a friend
- Transitioning to all of life being a mindfulness practice
Willem Kuyken, PhD, is the Ritblat Professor of Mindfulness and Psychology at the University of Oxford in the UK, and Director of the Oxford Mindfulness Centre.
His work focuses on depression and its prevention and treatment—in particular, how mindfulness and mindfulness-based programs can prevent depression and enhance human potential across the lifespan.
Willem has published more than 100 journal articles, including key papers on the effectiveness, mechanisms, and implementation of mindfulness-based programs.
Together with Christina Feldman, he wrote Mindfulness: Ancient Wisdom Meets Modern Psychology (affiliate link), published in 2019 by Guilford Press.
He is currently writing a Mindfulness for Life workbook and teacher manual, to be published in 2022 and 2023 respectively, also with Guilford Press.
Find Willem on his webpage and on Twitter, YouTube, and Instagram.
Hi Seth,
I love your podcast and especially your sessions on Waking Up. I find them very helpful. Thank you for your excellent work.
I appreciated this interview, but I have two frustrations if I may. One is that I don’t feel like Willme answered your very good question of: “What if I hate being in the present? What if the present sucks?” He then went on at length but, IMO, did not actually answer this question directly. I have yet to hear a good answer to this question by any mindfulness practitioner. We are directed to stay in the moment and to accept the reality of that moment, but what if the moment is intolerable?
The other is his anecdote about the young man who had a self-critical part telling him not to go out to socialize. It was his “bouncer.” Willem then says the young man was able to change this “bouncer” into his friend, his protector by de-centering. But how? How did he change his relationship with this self-hating part? Did he do this simply by saying, “ok, this awful voice in my head is now my friend” and it was all good?
Thanks for reading my comments.
RC
Thank you for your kind remarks, RC, and for your candid feedback. It’s a great Q about being present when the present is rough. What I tend toward, briefly, is letting go of the struggle against the present. I might acknowledge that things are really difficult and decide to do something to take my mind off of it, or to improve it in some way. I find it so helpful just to remember that I don’t have to fix the present. If it sucks, I can let it suck, and admit that it sucks. I don’t see the idea of being in the present as so much about a rule to ALWAYS BE IN THE NOW, but more about recognizing what the mind is doing and where it is.
I’d have to go back and listen to the part about the bouncer, but I imagine what Willem meant is that he could witness the bouncer voice without identifying with it or taking it seriously——seeing it more as a mental event than as meaningful advice that he needs to act on. And that process would have taking a lot of practice, I have to believe. Thank you for listening! Seth