Self-Help for Depression: Mindfulness and Self-Compassion Practices That Help

In this episode of Giving Voice to Depression, Dr. Barbara Moser, a trained teacher in mindful self-compassion, shares three simple yet powerful practices you can use anytime to cope with stress, anxiety, and depression. These tools are free, backed by credible research, and require no appointment, transportation, or side effects.

From mindful breathing to the STOP method and a self-compassion break, these practices are designed to help you calm your nervous system, manage transitions, and respond to difficult moments with greater resilience. Whether you’re struggling with daily overwhelm or seeking preventive strategies, this episode offers practical techniques that can become part of your mental health toolkit.

Primary Topics Covered:

• Introduction to no-cost, research-backed mental health tools
• Guided three-minute mindful breathing exercise
• STOP practice for managing daily transitions and stress
• Self-compassion break: mindfulness, common humanity, and self-kindness
• How mindfulness and self-compassion work together for healing

Timestamps:

00:00 – Introduction and mission of Giving Voice to Depression
01:20 – Framing the episode: free, accessible mental health tools
02:06 – Dr. Barbara Moser introduces mindfulness practices
02:42 – Three-minute mindful breathing and calming exercise
09:21 – How breathwork engages the parasympathetic nervous system
10:14 – STOP practice: pause, breathe, observe, and proceed
14:22 – Using STOP for daily transitions and relationships
14:32 – Guided self-compassion break with three core elements
18:40 – Recognizing common humanity in moments of struggle
20:03 – Practicing self-kindness and supportive self-talk
22:32 – Closing reflections and invitation to community support

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