Mindfulness and Self-Compassion for Depression Relief: Simple Daily Practices

In this episode of Giving Voice to Depression, Terry and Dr. Anita Sanchez speak with Dr. Barbara Moser, a medical doctor and long-time suicide prevention advocate, about two powerful tools for managing depression: mindfulness and self-compassion. Dr. Moser explains how these practices can help regulate emotions, ease anxiety, and bring calm during difficult times. She also guides listeners through simple breathing and self-soothing exercises, showing how small, accessible practices can reduce stress and foster resilience. This episode highlights how treating ourselves with the same care we give to loved ones is both healing and necessary.

Link to more information, exercises and research: self-compassion.org/

Link to research on mindfulnessAmerican Mindfulness Research Association: https://goamra.org/amra-resources

Primary Topics Covered:

• The role of mindfulness in emotional regulation
• How self-compassion improves mental health and reduces depression
• Simple breathing exercises to calm the nervous system
• Using soothing touch as a self-care practice
• Applying these tools during times of stress, grief, and anxiety

Timestamps:

00:00 Intro and welcome
 01:11 Growing awareness of mental health in society
 02:13 Introducing mindfulness and self-compassion as tools
 03:27 What self-compassion really means
 05:16 Research on self-compassion and mental health benefits
 06:00 Defining mindfulness and its role in emotional regulation
 07:03 How mindfulness helps in uncertain times
 08:04 Applying mindfulness and self-compassion to real struggles
 09:21 Naming emotions to create space and respond skillfully
 09:45 Using mindful breathing to reset in stressful moments
 10:22 Breathing as a self-compassionate practice
 11:05 Guided breathing exercise with longer exhalations
 12:16 How breathing calms the nervous system
 13:16 Using soothing touch to support emotional well-being
 14:45 The importance of feeling safe for mental health
 15:17 Connection and shared humanity during difficult times
 16:13 The importance of kindness and not judging others
 17:04 Closing reflections and resources

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