Mindfulness-Based Cognitive Therapy (MBCT)
With one in five adults in the US diagnosed with a mental illness, many forms of therapy, including cognitive behavioral therapy (CBT) and mindfulness-based cognitive therapy (MBCT), have been developed to offer relief and professional guidance. One popular modern treatment method is mindfulness-based therapy, a research-backed therapy modality that was originally developed using cognitive techniques that use aspects of mindfulness practices and meditation.
How does mindfulness-based cognitive therapy (MBCT) work?
Mindfulness-based cognitive therapy (MBCT) teaches clients mindfulness techniques, including how to react to their thoughts, physical sensations, environment, and relationships using present-moment techniques to reduce negative emotions and overwhelm. Mindfulness-based therapy can combat dissociation, anxiety, worrying thoughts, stress, and chronic pain.
Mindfulness-based cognitive therapy (MBCT) for depression
This process that incorporates mindfulness practices is commonly referred to as mindfulness-based cognitive therapy (MBCT), one of the mindfulness-based interventions specifically designed to treat the depressive symptoms and negative thoughts of recurrent major depressive disorder. A systematic review and meta-analysis of randomized controlled trials have shown that MBCT is effective in increasing the chances of symptom remission and reducing the relapse of unwanted behaviors in recurrent depression.
What do mindfulness-based cognitive therapy (MBCT) sessions with a therapist involve?
Here are key strategies and techniques used in (MBTC):
- Mindfulness-based cognitive therapy (MBCT) sessions involve changing how you think about yourself and your circumstances using meditative practices and other mindfulness exercises.
- Instead of using automatic cognitive practices to respond to events, you can cultivate mindfulness by learning to observe them through mindfulness-based therapy sessions.
- Observance, acceptance, and labeling are a few common strategies of mindfulness technique, helping individuals break negative thought patterns under the guidance of a mindfulness-based therapist.
- Mindfulness-based therapists may use sitting meditations or mindfulness techniques such as engaging in a three-minute breathing space or implementing a specific breathing ritual to enhance mindfulness.
Judgments may arise for many individuals experiencing depression or another mental health condition. Active depression or depressive episodes may increase the likelihood of responding critically to events, and self-criticism or feelings of hopelessness may occur. When clients use mindfulness-based practices, they can often objectively observe their situation and negative thoughts in their daily lives, instead of immediately judging themselves or their emotions. It can also allow them to feel centered in their bodies, reducing distressing feelings of losing control.
Although mindfulness can be done at home on your own, a mindfulness-based therapist can guide you through the practices and provide emotional support in a group intervention setting. In addition, you can use your mindfulness therapy session time to discuss any stressors or concerns that might be contributing to your symptoms and to engage in relapse prevention. Clinical psychology review and psychosomatic research suggest that you do not need to have depression or a mental illness to attend mindfulness-based therapy. These techniques, based on a modified form of the basic principles of mindfulness, may benefit anyone interested in learning them, with or without mood disorders.
Is mindfulness based stress reduction effective?
Mindfulness-based therapy incorporates elements of traditional cognitive behavioral therapy and can be completed in a group or one-on-one. Many clients of traditional therapy report the return of depression symptoms after a certain period. However, those using mindfulness-based cognitive therapy report fewer relapses of symptoms or behaviors after partaking in the modality.
What are the goals of mindfulness-based cognitive therapy (MBCT)?
If you're attending mindfulness-based cognitive therapy (MBCT) for depression, one of the main goals is fully understanding and learning about depression. A mindfulness-based therapist can help you by delving into your symptoms and simultaneously learning about how they impact you. They can work with you to develop a greater awareness and understanding of what situations might cause symptoms to arise and how you can practice mindfulness in those moments as a prevention strategy.
Once you have objectively examined your symptoms, you can notice when they occur and why. Mindfulness-based therapy can help you identify patterns between your negative and positive thoughts, behaviors, and symptoms. For example, extreme self-judgment may cause harm.
What mindfulness-based cognitive therapy (MBCT) options are available with therapists?
Those seeking therapy might not seek help out of fear, embarrassment, or shame. In addition, leaving home during a depressive episode can be challenging. Know there are options when it comes to your mental healthcare. Online therapy might benefit you if you're not ready to meet a mental health professional in person.
Licensed therapists & effective treatment
Online therapy offers licensed therapists with the same or similar credentials as in-person therapists. The method can be more reachable, cost-effective, and flexible than traditional therapy and allows you to speak to a therapist whenever it is convenient for you to do so. In addition, studies on online mindfulness-based cognitive-behavioral therapy (CBT) found that internet-based interventions were as effective as in-person therapy for treating symptoms of anxiety and depression.
Finding a therapist for mindfulness-based cognitive therapy (MBCT) via online platforms
Signing up for an online therapy platform like BetterHelp can take a few minutes, and you'll receive a therapist match within 48 hours or less. In addition, you can meet with a therapist specializing in your specific symptoms or preferred form of mental health treatment, including those who practice mindfulness-based therapy. Therapeutic treatment may include six to eight weeks of sessions where a therapist may provide you with a weekly course of mindfulness techniques to try. Your therapy session may end with a helpful report detailing the different mindfulness techniques and when to use them.
Takeaway
Mindfulness-based cognitive therapy (MBCT) teaches clients how to use the practice of mindfulness to target symptoms of depression and other mental illnesses and symptoms. Mindfulness can involve tactics like deep breathing, sensory awareness, and grounding. If you're interested in trying mindfulness, consider reaching out to a therapist in your area or online to get started.
What is mindfulness-based cognitive therapy (MBCT) used for?
Mindfulness therapy can be used to treat a variety of mental health conditions. Mindfulness therapy uses contextual approaches, meaning basing therapy upon events within a client’s life. A MBCT therapist aims to boost a client’s metacognitive awareness of automatic processes in their mind so that they have more awareness and control over their thoughts and actions and thereby increase well-being, providing many therapeutic effects, such as relieving symptoms of depression, anxiety, and stress, among many other benefits.
What type of psychotherapy is mindfulness-based cognitive therapy (MBCT)?
Mindfulness-based cognitive therapy (MBCT) is a type of cognitive behavioral therapy that incorporates the evidence-based emerging trend of mindfulness into therapeutic practices. One randomized controlled trial suggests that just eight weeks of MBCT "significantly decreased depression severity" in participants.
What are examples of mindfulness-based cognitive therapy (MBCT) practices?
A mindfulness-based therapist will use several mindfulness-based approaches in therapy. These can include:
- A body scan
- Breathing exercises
- Meditation to aid in mindfulness development
- Mindful eating practices which can be used by clients in different contexts outside of mindfulness-based therapy
- Walking meditation can also be used outside of therapy to aid with mindfulness
Is mindfulness-based cognitive therapy (MBCT) the same as CBT?
Mindfulness-based cognitive therapy (MBCT) is among a number of behavioral and cognitive therapies. It is not the same as cognitive behavior therapy; rather, it is based on the principles and practices of CBT and incorporates mindfulness practices into the therapeutic CBT sessions. For example, mindfulness may also be combined with cognitive restructuring techniques that help people identify and reframe unhelpful thinking patterns.
Is mindfulness-based cognitive therapy (MBCT) effective for anxiety?
Yes, mindfulness-based cognitive therapy can be effective for anxiety because it helps people become more aware of anxious thought patterns and helps them to regulate their emotions, thereby reducing anxious thoughts and physical reactions. One randomized controlled trial suggests that MBCT may increase tolerance of negative experiences and alleviate anxiety symptoms.
What are the 3 components of mindfulness-based cognitive therapy (MBTC)?
The three core components of mindfulness-based therapy are intention (consciously deciding to practice mindfulness), attention (focusing on what’s being experienced in the present moment), and attitude (being non-judgmental, curious, and kind).
What's the theory behind mindfulness-based therapy?
The theory behind mindfulness-based cognitive therapy is that since certain thought processes can affect mental health, being aware of one’s cognitive processes can give one more control over their effects. Mindfulness-based cognitive therapy can make you more aware of automatic cognitive processes in daily life and help you forge a new relationship with them. By focusing on the present moment, one may learn to notice thoughts, feelings, and bodily sensations without judgment.
Findings indicate that mindfulness-based interventions may also address anxiety disorders and substance use disorders (SUDs), among other conditions. One randomized clinical trial suggests that mindfulness-based relapse prevention, a program that integrates mindfulness meditation into its practices, may benefit those with SUD who are experiencing psychological stress by helping them learn to navigate challenging emotions.
How to incorporate mindfulness-based cognitive therapy (MBCT) techniques in therapy?
Mindfulness-based therapies involve talk therapy used in traditional CBT along with mindfulness practices. Mindfulness-based therapy practices can be used in individual therapy sessions and in a group setting. People can also attend a mindfulness-based cognitive therapy program.
Mindfulness interventions can also be integrated into the therapeutic process of various other approaches. For example, mindfulness training can be used in dialectical behavior therapy and acceptance and commitment therapy to foster emotional regulation and distress tolerance. These therapeutic strategies may help address symptoms of borderline personality disorder, anxiety disorders, and other conditions associated with emotion regulation challenges.
Is mindfulness-based cognitive therapy (MBCT) evidence-proven?
Mediation studies including randomized controlled trials such as one published by the National Institute for Health have shown that MBCT can be effective for depression.
A research study published in JAMA Psychiatry demonstrated that mindfulness-based cognitive therapy was able to effect significant improvements for patients suffering from recurrent depression, successfully preventing depressive relapse. Mindfulness may also promote interpersonal effectiveness, an increased ability to navigate emotions and stress management.
Initially developed to prevent relapse of depression, mental health professionals may integrate mindfulness programs to address depression at various stages. For example, randomized controlled trials suggest that people with higher levels of baseline depression may benefit more from MBCT than receiving only treatment as usual.
Is mindfulness-based cognitive therapy (MBCT) good for stress?
Having a mindfulness practice such as regular mindfulness meditation has many health benefits including a reduction in stress. It can actually beneficially change brain structures that are involved in memory, problem-solving, emotions, and stress. It can also increase self-compassion, which can be a supportive element in dealing with stress.
One randomized controlled trial suggests that MBCT showed efficacy in reducing stress and mental health challenges in healthcare workers when compared to the control group.
Findings suggest that mindfulness-based interventions perform better than active control conditions, such as relaxation training and health education, and are compatible with CBT principles.
- Previous Article
- Next Article