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The Mindful Way through Depression: Freeing Yourself from Chronic Unhappiness The Mindful Way through Depression: Freeing Yourself from Chronic Unhappiness by J. Mark G. Williams
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The Mindful Way through Depression Quotes Showing 1-30 of 38
“Start living right here, in each present moment. When we stop dwelling on the past or worrying about the future, we're open to rich sources of information we've been missing out on—information that can keep us out of the downward spiral and poised for a richer life.”
Mark Williams, The Mindful Way through Depression: Freeing Yourself from Chronic Unhappiness
“Get out of our heads and learn to experience the world directly, experientially, without the relentless commentary of our thoughts. We might just open ourselves up to the limitless possibilities for happiness that life has to offer us .”
J. Mark G. Williams, The Mindful Way through Depression: Freeing Yourself from Chronic Unhappiness
“Being mindful means that we suspend judgment for a time, set aside our immediate goals for the future, and take in the present moment as it is rather than as we would like it to be.”
J. Mark G. Williams, The Mindful Way through Depression: Freeing Yourself from Chronic Unhappiness
“In this way, little by little , moment by moment, life can slip by without us being fully here for it. Always preoccupied with getting somewhere else, we are hardly ever where we actually are and attentive to what is actually unfolding in this moment.”
J. Mark G. Williams, The Mindful Way through Depression: Freeing Yourself from Chronic Unhappiness
“The Exhaustion Funnel. The narrowing area of the circles illustrates the narrowing of life as we give up the things in life that we enjoy but seem "optional." The result is that we stop doing activities that would nourish us, leaving only work or other stressors that often deplete our resources.”
J. Mark G. Williams, The Mindful Way through Depression: Freeing Yourself from Chronic Unhappiness
“And when we make choices informed by a
depressive state of mind, they're more than likely to keep us stuck in our unhappiness.”
J. Mark G. Williams, The Mindful Way through Depression: Freeing Yourself from Chronic Unhappiness
“If we have been depressed before, a low mood can become easier and easier to trigger over time, because each time it returns, the thoughts, fe elings , body sensations, and behaviors that accompany it form stronger and stronger connections to each other. Eventually, any one element can trigger depression by itself.”
J. Mark G. Williams, The Mindful Way through Depression: Freeing Yourself from Chronic Unhappiness
“Imagine what effect it would have on you if someone stood behind you all day telling you how useless you were when you were trying desperately to cope with a difficult experience. Now imagine how much worse it would be if the criticism and harsh judgment came from inside your own mind.”
Mark Williams, The Mindful Way through Depression: Freeing Yourself from Chronic Unhappiness
“Our reactions to unhappiness can transform what might otherwise be a brief, passing sadness into persistent dissatisfaction and unhappiness.”
J. Mark G. Williams, The Mindful Way through Depression: Freeing Yourself from Chronic Unhappiness
“Unhappiness itself is not the problem—it is an inherent and unavoidable part of being alive. Rather, it’s the harshly negative views of ourselves that can be switched on by unhappy moods that entangle us. It is these views that transform passing sadness into persistent unhappiness and depression. Once these harsh, negative views of ourselves are activated, not only do they affect our mind, they also have profound effects on our body—and then the body in turn has profound effects on the mind and emotions.”
Mark Williams, The Mindful Way through Depression: Freeing Yourself from Chronic Unhappiness
“But research shows that rumination does exactly the opposite: our ability to solve problems actually deteriorates markedly during rumination.”
Mark Williams, The Mindful Way through Depression: Freeing Yourself from Chronic Unhappiness
“What if, like virtually everybody else who suffers repeatedly from depression, you have become a victim of your own very sensible, even heroic, efforts to free yourself—like someone pulled even deeper into quicksand by the struggling intended to get you out?”
Mark Williams, The Mindful Way through Depression: Freeing Yourself from Chronic Unhappiness
“We only compound our feelings of depletion if we deal with them by giving up activities that normally nourish us,”
Mark Williams, The Mindful Way through Depression: Freeing Yourself from Chronic Unhappiness
“For some, especially young people, irritability is a more prominent experience than sadness in depression.”
Mark Williams, The Mindful Way through Depression: Freeing Yourself from Chronic Unhappiness
“Often we see the situation (A) and the reaction (C) but are unaware of the interpretation (B).”
Mark Williams, The Mindful Way through Depression: Freeing Yourself from Chronic Unhappiness
“Expecta­tions can become goals, which only get in the way of the experience we are having in this moment.”
J. Mark G. Williams, The Mindful Way through Depression: Freeing Yourself from Chronic Unhappiness
“it wasn’t necessarily events themselves that drove our emotions but our beliefs about or interpretations of those events.”
Mark Williams, The Mindful Way through Depression: Freeing Yourself from Chronic Unhappiness
“When we ruminate, we become fruitlessly preoccupied with the fact that we are unhappy and with the causes, meanings, and consequences of our unhappiness.”
Mark Williams, The Mindful Way through Depression: Freeing Yourself from Chronic Unhappiness
“The memories of previous failures and the images of feared future scenarios that we bring to mind in the process add their own twist to the spiral of worsening mood.”
Mark Williams, The Mindful Way through Depression: Freeing Yourself from Chronic Unhappiness
“Our emotional reactions depend on the story we tell ourselves, the running commentary in the mind that interprets the data we receive through our senses.”
Mark Williams, The Mindful Way through Depression: Freeing Yourself from Chronic Unhappiness
“the most ancient parts of the brain make no distinction between the external threat of the tiger and internal “threats” such as worries about the future or memories from the past.”
Mark Williams, The Mindful Way through Depression: Freeing Yourself from Chronic Unhappiness
“depression forges a connection in the brain between sad mood and negative thoughts, so that even normal sadness can reawaken major negative thoughts.”
Mark Williams, The Mindful Way through Depression: Freeing Yourself from Chronic Unhappiness
“the anatomy of depression and of its four key dimensions: feelings, thoughts, body sensations, and behaviors,”
Mark Williams, The Mindful Way through Depression: Freeing Yourself from Chronic Unhappiness
“When we stop trying to force pleasant feelings, they are freer to emerge on their own .
When we stop trying to resist unpleasant feelings, we may find that they can drift away by themselves .
When we stop trying to make something happen, a whole world of fresh and unanticipated experiences may become accessible to us.”
J. Mark G. Williams, The Mindful Way through Depression: Freeing Yourself from Chronic Unhappiness
“See our thoughts as mental events that come and go in the mind like clouds across the sky”
Mark Williams, The Mindful Way through Depression: Freeing Yourself from Chronic Unhappiness
“Despite some initial skepticism about what our colleagues and patients might say if we suggested we were considering meditation as a preventive approach to depression, we decided to take a closer look. We soon discovered that the combination of Western cognitive science and Eastern practices was just what is needed to break the cycle of recurrent depression, in which we tend to go over and over what went wrong or how things are not the way we want them to be.”
Mark Williams, The Mindful Way through Depression: Freeing Yourself from Chronic Unhappiness
“Perhaps everything that frightens us is, in its deepest essence, something helpless that wants our love.”
Mark Williams, The Mindful Way through Depression: Freeing Yourself from Chronic Unhappiness
“And so we create a story—a “drama about me”—that may gradually wander far away from the here and now and far away from the way things actually are. Once the script we have concocted for ourselves has been set in the mind, we may unwittingly rely on it as a reference point for all present and future judgments—without ever checking back with the here and now. Without knowing it, our thoughts become words carved in stone rather than words written on water.”
J. Mark G. Williams, The Mindful Way through Depression: Freeing Yourself from Chronic Unhappiness
“Our habitual efforts to extricate ourselves, far from freeing us, actually keep us locked in the pain we’re trying to escape.”
J. Mark G. Williams, The Mindful Way through Depression: Freeing Yourself from Chronic Unhappiness
“Not clinging to goals, even worthy goals, may be the way out of unhappiness.”
J. Mark G. Williams, The Mindful Way through Depression: Freeing Yourself from Chronic Unhappiness

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