Oct 24

Oct 24 Value Based Outdoor Healthcare Course Mindfulness for Depression

Anna Hallows

Mindfulness for Depression

Facilitator & Participant Integrated Guide

Developed by Mindful Mountain Wellness
In collaboration with Oak Mountain Outdoor HealthCare

Introduction

This 8-week Mindfulness for Depression course integrates mindfulness-based interventions with nature immersion, journaling, and affirmations. Designed for clinical facilitators, it blends therapeutic structure with holistic wellness principles consistent with Value-Based Outdoor HealthCare.

Scientific Rationale

Mindfulness-Based Cognitive Therapy (MBCT) and related mindfulness practices have demonstrated efficacy in reducing depressive symptoms and preventing relapse. Nature-based interventions further enhance mood, attention, and self-regulation through biophilic engagement. This combined model promotes resilience, self-compassion, and embodied awareness, aligning with Oak Mountain Outdoor HealthCare’s principles.

8-Week Curriculum Overview

Week 1: Introduction & Grounding

Focus: Understanding depression, grounding through mindfulness and nature.
Practice: Body scan, outdoor sensory awareness.
Journaling: 'When I feel low, what is my body telling me?'
Affirmation: 'I am present with what is. I release the hold of past and future.'

Week 2: Awareness of Thoughts & Feelings

Focus: Recognizing thoughts as events, not identity.
Practice: Thought noting, mindful walking.
Journaling: 'What recurring thought patterns do I notice?'
Affirmation: 'My thoughts are not my identity.'

Week 3: Body and Emotion Connection

Focus: Exploring body awareness and emotional patterns.
Practice: Gentle yoga, mindful stretching.
Journaling: 'Where do I feel heaviness or tension when depressed?'
Affirmation: 'I meet my body with kindness.'

Week 4: Nature as Ally in Healing

Focus: Using nature for mood regulation and insight.
Practice: Nature immersion, mindful observation.
Journaling: 'What does nature teach me about resilience?'
Affirmation: 'Nature is my witness and my guide.'

Week 5: Cultivating Self-Compassion

Focus: Reducing self-criticism and enhancing compassion.
Practice: Loving-kindness meditation.
Journaling: 'How can I speak to myself with kindness?'
Affirmation: 'May I be patient with myself.'

Week 6: Values, Purpose & Connection

Focus: Aligning mindfulness with personal values.
Practice: Reflective meditation outdoors.
Journaling: 'What truly matters to me?'
Affirmation: 'I live from my values; each step I take matters.'

Week 7: Maintaining Practice & Responding to Relapse

Focus: Building resilience and identifying warning signs.
Practice: Integrated mindfulness session.
Journaling: 'What are my early warning signs?'
Affirmation: 'I am equipped with awareness and compassion.'

Week 8: Integration & Future Forward

Focus: Integrating mindfulness into daily life.
Practice: Extended outdoor meditation.
Journaling: 'What intention will I carry forward?'
Affirmation: 'I carry mindfulness and nature together into my life.'

Participant Journaling Template

Use this section after each weekly session to reflect on your experience.
1. What did I notice in my body, mind, or emotions today?
2. What stood out to me during the nature practice?
3. What does this week's affirmation mean to me?
4. One intention for the week ahead:

Nature Practice Log

Evaluation Tools

Facilitators are encouraged to use brief measures to evaluate outcomes:
- PHQ-9: Depression severity
- FFMQ: Five Facet Mindfulness Questionnaire
- Self-Compassion Scale (SCS)
Use at Week 1 and Week 8 to assess progress.

References

Kabat-Zinn, J. (2013). Full catastrophe living: Using the wisdom of your body and mind to face stress, pain, and illness. Bantam Books.
Segal, Z. V., Williams, J. M. G., & Teasdale, J. D. (2018). Mindfulness-based cognitive therapy for depression. Guilford Press.
Bratman, G. N., Hamilton, J. P., & Daily, G. C. (2012). The impacts of nature experience on human cognitive function and mental health. Annals of the New York Academy of Sciences, 1249(1), 118–136.