Stress is considered a global epidemic, affecting 350 million people worldwide and well recognized as a risk factor for various chronic conditions, including depression. Sources of stress range from daily “hassles” to major life events (e.g., serious accidents) and all involve a response to survive. The ability to effectively adjust requires us to alter our emotional responses to changing circumstances, which makes us psychologically flexible.
Unfortunately, adjustment is not always easy, especially for individuals who experience unhealthy, repetitive and negative thoughts (e.g., regrets about the past, self/other criticism). Dwelling on things is a risk factor for the development and maintenance of major depressive disorder (MDD). It is characterized by inflexible negative emotions. A common feature is brooding, which also consists of unproductive thoughts such as “Why can’t I handle problems better?” or “Why do I feel this way?” Some people become stuck in their repetitive negative thoughts which undermines their ability to regulate and control emotions as they respond to stressors. This leads to unhealthy coping efforts (e.g., socially isolating, giving up) adversely affecting a person’s sense of control over their situation.
Deep breathing, also called diaphragmatic breathing, can break the vicious cycle of negative ruminative thinking, allowing an individual to regain control over their emotions when faced with stressors. A component of the mindfulness approach, deep breathing involves focusing attention on breathing, separate from repetitive thoughts. By detaching from negative thoughts, the individual focuses on the present, moment-to-moment experience, which induces calmness, peace, and relaxation. Any wandering thoughts are viewed as simply events occurring in the mind rather than representing a true reflection of how you truly feel. Thus, instead of changing the content of thoughts, you change your relationship to thoughts. Deep breathing represents a powerful self-control strategy. In fact, research findings support deep breathing practice as an intervention that significantly reduces repetitive thinking and associated depression, stress levels, and emotional reactions.
If you or a loved one is struggling with worry and/or depression, please call our office for consultation.
Basia Andrejko-Gworek, Ph.D.
Clinical Psychology, Post-Doctoral Fellow
Permit# TP #213-03