Mindfulness-Based Therapy For Mental Health

Talk therapy is often a key part of treatment for many types of mental health concerns, from depression and anxiety to chronic stress, substance use disorder, and more. One type of talk therapy approach that’s been gaining popularity in recent years is mindfulness-based therapy, such as mindfulness-based cognitive therapy (MBCT). This modality combines cognitive therapy techniques with mindfulness strategies to help clients address a variety of mental health symptoms. Below is an overview of this and other mindfulness-based therapy techniques, plus what the research says about them, what to expect in sessions, and how you can find this type of support.

What is mindfulness?

People across multiple cultures and religions have used the practice in different forms throughout history. Today, many individuals regularly engage in mindfulness meditation because of its potential health benefits, which is also why it has been incorporated into behavioral medicine approaches like mindfulness-based cognitive therapy (MBCT).

Types of mindfulness-based therapies

The skill of mindfulness has been incorporated into several therapy techniques with empirical status—that is, techniques that a significant body of research suggests can be effective. A few of the most common include mindfulness-based cognitive therapy, mindfulness-based stress reduction, and mindfulness-based relapse prevention, some of which can be delivered online as well as in person.

Mindfulness-based cognitive therapy (MBCT)

Mindfulness-based cognitive therapy is a variant of one of the most common and effective talk therapy approaches used today: cognitive behavioral therapy (CBT). CBT is about learning to recognize and then shift distorted thoughts that may be contributing to distressing feelings and/or symptoms of conditions like anxiety and depression. 

MBCT adds a mindfulness component to this powerful framework, which can help clients develop trait mindfulness and become skilled at recognizing and not emotionally reacting to distorted thoughts.

Mindfulness-based stress reduction (MBSR)

Mindfulness-based stress reduction is a short-term, intensive clinical intervention that helps clients decrease stress levels through guided mindfulness techniques like meditation, breathing exercises, and yoga. Clients usually attend frequent group sessions with an instructor for several weeks to learn skills that may help with anxiety, depression, chronic pain, stress, and more.

Mindfulness-based relapse prevention

Mindfulness-based relapse prevention is another short-term, intensive approach that “integrates mindfulness meditation with traditional relapse prevention techniques.” It teaches clients who are living with substance use disorder several different meditation techniques to help them notice and cope with urges to use substances, from body scans to loving-kindness meditations.

How does mindfulness-based cognitive therapy work?

Again, mindfulness-based cognitive therapy is an evidence-based approach to talk therapy that teaches clients mindfulness techniques and constructive ways to react to thoughts, physical sensations, and their environment. MBCT has a few main components that can help clients cultivate useful skills for coping with their symptoms.

Developing awareness of thoughts and emotions

A core component of any mindfulness-based therapy is developing an awareness of one’s present-moment experience. A mental health professional might start by helping a client tune in to their current sensations through techniques like a guided body scan or some deep breathing exercises. These can be a jumping-off point to beginning to notice thoughts and feelings as well.

Allowing distressing thoughts without avoidance

Mindfulness isn’t about changing thoughts or feelings, but about noticing them without judgment. That’s why an MBCT therapist will help their client learn to use the new awareness they’re cultivating to notice any distressing thoughts or feelings that may arise—and then accept them without judgment or avoidance. Practicing this technique can be effective because research suggests that having a judgmental attitude toward one’s own thoughts and feelings is correlated with depression and anxiety.

Practicing emotional regulation through cognitive therapy techniques

The final component of MBCT is the cognitive therapy piece, which involves the client learning to work with the thoughts and feelings they notice through mindfulness. For example, the therapist might help them discover ways to recognize when a particular thought may be distorted or untrue and then shift it in a healthier and more constructive direction—a practice that may help reduce psychological symptoms over time.

What conditions can mindfulness-based therapy help treat?

Mindfulness-based therapies like MBCT can be helpful for many people, whether they’re experiencing a specific mental health condition, are looking to improve their stress-management skills, or are living with medical conditions that cause chronic pain. Below are some of the most common conditions this type of therapy can help treat.

Depression and anxiety

Psychological symptoms related to depression and anxiety often stem from distorted thoughts, whether they’re about your own self-worth or the likelihood of certain events in the future. Mindfulness-based cognitive therapy in particular may help reduce symptoms by teaching clients how to recognize and adjust these kinds of thoughts.

Stress-related concerns

Mindfulness-based therapies can help people learn to recognize stressful thoughts as nothing more than “other than brief mental events,” letting them pass instead of judging or engaging with them. Over time, this skill may help in reducing stress and emotional reactivity overall. High stress levels are a common reason for seeking therapy, and effective support is available.

Substance use disorder

A person may turn to substances to cope with distressing thoughts and feelings, which can lead to a substance use disorder. Mindfulness-based cognitive therapy or mindfulness-based relapse prevention techniques can help individuals learn how to use mindfulness to cope with these mental experiences instead. 

Psychological effects of some medical conditions

While the physical pain of a medical condition is very real, thoughts about the pain may exacerbate it. Mindfulness-based therapy approaches can help individuals with any of a broad range of conditions manage pain by managing their reactions to it.

What a mindfulness-based therapy session may involve

Mindfulness-based therapy sessions can take different forms depending on the specific modality, the provider, and your needs and goals. For example, MBCT usually involves talk therapy sessions in a provider’s office or online, while MBSR often requires in-person sessions that include physical movement like yoga.

That said, many mindfulness-based therapy sessions share a few key components:

• Guided meditation practices. Meditation is a common way to learn mindfulness. There are many different forms; your provider will guide you through the one they believe will be most helpful to you.
• Cognitive and behavioral exercises. With mindfulness-based cognitive therapy, for example, your therapist will also focus on helping you learn to notice your thoughts and feelings as they arise. Next, they’ll help you apply your mindfulness skills to cope with whatever comes up.
• Recommendations for home practice. Many therapists who offer mindfulness-based approaches will give advice on how to continue practicing your new skills outside of sessions for maximum benefit.

Potential benefits and challenges of mindfulness-based therapy to consider

A key potential benefit of mindfulness-based therapy is that you can learn a set of useful new tools to help you navigate life’s challenges. Even if you attend mindfulness-based cognitive therapy sessions for depression, for example, you may find the techniques useful for anxious thoughts that might arise in the future. 

This type of therapy may also encourage or inspire you to begin a regular mindfulness meditation practice, which could lead to potential health benefits such as:

• Improved sleep
• Improved emotional regulation
• Improved psychological well-being and quality of life
• Reduced psychological symptoms or risk of depression, anxiety, chronic stress
• Reduced risk of depression relapse
• Improved ability to manage symptoms of conditions like asthma, heart disease, and diabetes

That said, mindfulness-based therapies may not be the most helpful choice for everyone. For example, someone who has experienced a recent and/or severe trauma and has not yet received other treatment for it may find a mindfulness-centered therapy to be triggering or re-traumatizing. Consult with a mental health professional to find out whether mindfulness-based approaches may be helpful for your unique situation, or whether they might recommend other treatments instead.

Are mindfulness-based therapy approaches effective? What the research says

• For anxiety and depression: One comprehensive meta-analysis published in an international journal suggests that MBCT can help in reducing anxiety and depression symptoms, an effect which may last over the long term.
• For substance use disorder (SUD): A systematic review indicates that MBCT may help in “reducing dependence, craving, and other addiction-related symptoms” in those with a SUD or behavioral addiction. The study also states that MBCT may help in “improving mood state and emotion dysregulation.”
• For certain effects of some medical conditions: An analysis of randomised controlled trials from 2022 suggests that mindfulness-based cognitive therapy can have “a significant effect” in reducing anxiety, fatigue, and physical pain in cancer patients.

Overall, research indicates the relative efficacy of mindfulness-based approaches in both healthy adults and those with diagnosable mental or medical illnesses. This means that a large segment of the population can likely benefit from this kind of approach in some way.

Getting started with mindfulness-based therapy

Whether you’re interested in exploring mindfulness-based cognitive therapy, another mindfulness-based method, or another therapy modality entirely, help is available. You can search for a provider near you who offers the approach you’re interested in, or you can explore the option of online therapy.

With a platform like BetterHelp, you can get started by filling out a brief questionnaire about your needs and preferences in a therapist. Then, you can get matched with a licensed care provider accordingly. Once matched, you can meet with your therapist virtually—via phone, video, or live chat—to receive accessible, convenient, evidence-based support from the comfort of home. 

Online therapy also tends to be more affordable than in-person therapy without insurance. You can use your HSA/FSA card to pay for BetterHelp. Or, some providers on the platform now accept select insurance plans (state-limited). For qualifying non-insurance users, financial aid is available. 

Many virtual mindfulness-based therapies can often be as effective as in-person versions. For example, one study suggests that online mindfulness-based CBT may be effective for reducing symptoms of depression and anxiety. The study’s authors express support for “including mindfulness practices within existing therapeutic programs to reduce depression and anxiety symptoms in clinician-diagnosed populations.”