Mindfulness and Self-Compassion for Depression: Tools to Manage Stress and Anxiety

In this episode of Giving Voice to Depression, Dr. Barbara Moser—retired physician and suicide prevention advocate—joins us to explore two powerful, evidence-based practices that anyone can use daily: mindfulness and self-compassion.

She explains how these free, accessible tools help regulate emotions, reduce stress, and build resilience during challenging times. With practical breathing exercises, soothing touch techniques, and compassionate reframing, listeners will learn how to ground themselves and respond with kindness instead of judgment.

Whether you live with depression, anxiety, or are simply navigating life’s unpredictability, this episode offers real, simple, and sustainable strategies to improve mental health and emotional well-being.

Primary Topics Covered:

• What self-compassion really means and why it’s essential for mental health
• The science-backed benefits of mindfulness and self-compassion for depression and anxiety
• Breathing exercises to calm the nervous system and reset during stressful moments
• The role of soothing touch and grounding techniques in emotional regulation
• Why practicing kindness toward ourselves is a form of suicide prevention
• Practical ways to integrate mindfulness into daily life during a crisis

Episode Timestamps:

00:00 – Introduction and welcome

01:34 – Focusing this season on mental health during the pandemic

02:44 – Guest introduction: Dr. Barbara Moser on mindfulness and self-compassion

03:05 – What self-compassion means and why it matters

04:33 – How self-compassion reduces depression and anxiety

05:17 – Defining mindfulness and how it helps regulate emotions

06:26 – Using mindfulness during unpredictable, stressful times

07:37 – Mindfulness and self-compassion as tools for coping with emotions

08:09 – Dr. Moser shares her personal struggles and coping strategies

09:22 – Choosing mindful actions when overwhelmed

09:59 – Breathing exercises for grounding and stress relief

12:08 – The nervous system benefits of longer exhalations

12:53 – The power of soothing, comforting self-touch

14:52 – Practicing self-care not to erase feelings, but to meet them with kindness

15:34 – Naming emotions as a way to create space and resilience

16:35 – Closing reflections and gratitude for Dr. Moser

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