Mindfulness Based Cognitive Therapy
Cognitive behavioral therapy and mindfulness-based therapy are both effective treatment approaches for mental health issues. Mindfulness-based cognitive therapy (MBCT) is a type of mental health treatment that typically combines principles of cognitive-behavioral therapy with mindfulness meditation.
Mindfulness-based cognitive therapy can treat various mental health conditions, but it can be particularly effective in alleviating depression symptoms. Mindfulness-based cognitive therapy can come with many benefits, such as reduced stress, improved mood, and increased control over thoughts. You may connect with an mindfulness-based cognitive therapist in your local area or through an online therapy platform.
Mindfulness based cognitive therapy
Mindfulness is generally thought to be a state of being where one is present in the moment and does not judge or react to thoughts and emotions. The mindfulness practice that is emphasized in mindfulness-based cognitive therapy is usually mindfulness meditation. Mindfulness meditation is thought to help practitioners understand the concept that thoughts and emotions can come and go and that "you are not your thoughts."
The other main component of mindfulness-based cognitive therapy is usually cognitive-behavioral therapy techniques. Cognitive-behavioral therapy (CBT) is a widely utilized form of therapy, typically used to treat anxiety disorders and depression, among other mental health challenges. Cognitive therapy's guiding principle is generally that our thoughts can influence our feelings, which can influence our behavior, so to change our behavior, we must first change our thoughts.
Combining principles of mindfulness and cognitive therapy, an mindfulness-based cognitive therapist can effectively teach people how to prevent negative thoughts or emotions from triggering a deeper negative state, or any harmful behaviors. Mindfulness-based cognitive therapy may alter one's thought processes so that they do not immediately have a negative emotional response to potentially triggering situations.
Instead, they can understand that there may be alternative ways to respond to such situations and process emotions. For example, meditation and deep breathing can be effective tools that one can implement in stressful situations or when depressive thoughts occur. Learning these alternative strategies to handle thoughts can prevent potentially triggering thoughts from evolving into a deep depressive state or harmful behavior.
Mindfulness based cognitive therapy for recurrent depression
The combination of traditional cognitive based therapy with mindfulness practices often helps people break free from their negative thought patterns and learn strategies to manage their depression or anxiety symptoms.
A study that looked into the efficacy of mindfulness-based cognitive therapy suggests that mindfulness-based cognitive therapy is also an effective intervention for recurrent major depressive disorder.
Clinical Psychology Review findings indicate that "strategies like preventive cognitive therapy or mindfulness-based cognitive therapy (MBCT) applied to patients in remission safeguard against subsequent relapse and perhaps recurrence."
History of mindfulness in therapy
The concept of combining mindfulness practices with traditional therapy to form mindfulness-based cognitive therapy was inspired by the practice known as Mindfulness-based stress reduction. Mindfulness-based stress reduction was introduced by Jon Kabat-Zinn in 1979 and has helped countless people since. Kabat-Zinn developed the program after studying under Buddhist teachers who taught him about Eastern philosophies, including mindfulness. He combined these teachings with his knowledge of Western medicine and psychology to develop mindfulness-based stress reduction.
Stress reduction
In an article by Can J Psychiatry, the authors note how mindfulness helps train the mind to "limit the need to manipulate emotions through evaluation, to rationally control the situation, in favor of bringing curiosity and acceptance to present moment experience." By noticing and accepting emotions and sensations in a mindful way, one may be able to reduce rumination while simultaneously learning to strengthen their attentional control and increase self-compassion through sustained practice.
Mental health therapists and virtual programs using mindfulness based cognitive therapy
Mindfulness-based cognitive therapy typically uses the same mindfulness principles combined with cognitive therapy to help people cope with many of the same conditions. One systematic review and meta-analysis published in Clinical Psychology Review suggests that both cognitive behavioral therapy and mindfulness-based therapy are effective in addressing depressive symptoms in adults.
Mindfulness-based cognitive therapy teachers employ the same format as MBSR, offering a weekly course during the span of eight weeks. However, mindfulness-based cognitive therapy's modified form of MBSR may bring greater awareness of negative thought patterns while increasing momentary positive emotions.
Traditionally a group intervention, mindfulness-based cognitive therapy has also been shown to be effective when delivered in the individual format.
Benefits of mindfulness based cognitive therapy
Below, discover several potential benefits of this type of therapy.
Gain control over your thoughts
The Journal of Psychosomatic Research conducted 35 qualitative interviews for a randomized controlled trial examining the effectiveness of mindfulness-based cognitive therapy for people with unexplained medical symptoms. Results suggested that "MBCT initiated a process of change," leading to improved self-care.
Reduce stress
Mindfulness can reduce stress because it usually helps practitioners become more aware of the present moment and the world around them, which can spark a greater appreciation for their life and lead them to reevaluate their priorities.
Improve mood
When practiced regularly, mindfulness can help some people feel more connected to their purpose in life, thus staving off their feelings of worthlessness or feeling lost. This may be because it allows people to be more tuned in to their surroundings and be more appreciative of their everyday routine and life.
Daily mindfulness-based practices
Mindfulness-based cognitive therapy is mostly used as a treatment for depression. Those who have episodes of major depression are usually the most likely to experience significant benefits from mindfulness-based cognitive therapy. This is likely because mindfulness-based cognitive therapy can help those who live with recurrent depression learn how to manage their feelings initially.
Additionally, implementing practices like meditation can help prevent feelings of depression from getting deeper. It can serve as a strategy for those who live with depression to feel a bit better when their depression does begin to impact them. It is important to note that mindfulness-based cognitive therapy is not the only effective treatment for depression. There can be many other treatment options available to you.
Mindfulness practices can help anyone feel more positive, relaxed, and in tune with their surroundings and the people in their lives. Some great ways to start incorporating these practices into your life may include the following:
- Mindfulness meditation: This is one of the components frequently taught in a program, but anyone can practice meditation.
- Mindful eating: Most people multitask during mealtimes. Try putting down your phone, turning off the TV, and being fully present while you eat. You may notice that you taste flavors more strongly or feel fuller after your meal.
- Switch up your routine: Most people follow the same routine every day, even visiting the same places. You might experiment with making small changes to your routine by taking a different route to work or trying a different cafe for your morning coffee.
- Practice three-minute breathing space: This practice asks you to: "Attend to what is" (your experience) in a nonjudgmental way; "focus on the breath" to ground you, and "attend to the body" by noticing the arising sensations as they come and go. It can be practiced in short intervals of time to help shift your attention and check in with your thoughts and emotions, allowing them to pass.
- Try sitting meditations, such as the ones taken by the Free Mindfulness Project. These meditations primarily focus on the breath as an anchor.
How therapists can help mindfulness
If you are experiencing depression or other mental health conditions, it can be a good idea to work with an in-person or online therapist to manage your condition. An mindfulness-based cognitive therapist can help you become more aware of your negative cognitive processes and teach you techniques to retrain your mind that may manage or reduce your symptoms.
Online therapy support options for mindfulness-based counseling
Online therapy can add convenience to the therapy process by making it simple to find a therapist who administers mindfulness cognitive therapy and empowering you to get professional help from the comfort of your home.
According to this study, mindfulness-based cognitive therapy can be effective when administered online. The 460 participants in the study generally had greater reductions in anxiety and depression symptoms, higher levels of quality of life, and higher rates of remission after undergoing online mindfulness-based cognitive therapy.
Takeaway
Read more below for answers to questions commonly asked about MBCT.
What's the idea of mindfulness-based cognitive therapy (MBCT)?
Mindfulness-based cognitive therapy typically combines principles of cognitive therapy, where the work usually lies in trying to understand how and why the client thinks in a certain way, with meditative practices. With mindfulness-based cognitive therapy techniques, the client can simultaneously learn some practical aspects of how to manage emotions and become more self-aware through their meditation.
What're some examples of mindfulness therapies?
Examples of mindfulness therapies can include:
- Three-minute breathing space, where you spend three minutes checking in with yourself,
- Stretching, where you can use breathing and yoga poses to facilitate mindful stretching
- Body scan method, built on psychosomatic research to observe and release negative emotions through physical sensations
- Other mindful mood balance practices, like staying present while you do daily activities, like making breakfast or exercising.
What's the difference between mindfulness and CBT?
Mindfulness-based cognitive therapy is generally built on similar principles as cognitive behavior therapy (CBT), and both can involve recognizing and replacing negative thinking patterns. However, mindfulness-based cognitive therapy counselors usually build upon cognitive therapy by adding a mindfulness component, whereby clients are encouraged to practice meditation and other techniques to achieve a more present-oriented, non-judgmental state of being and improve mental health
Is mindfulness CBT?
Mindfulness is generally a state of being fully aware and present of where you are and what you are doing. When you are mindful, you are usually more likely to think positive thoughts. Mindfulness-based cognitive therapy is usually when a mental health professional incorporates elements of mindfulness and meditation into practice. A mindfulness-based cognitive therapy counselor may be trained in any form of psychology, but are often specialized in cognitive therapy.
What's mindfulness-based cognitive therapy?
Mindfulness-based cognitive therapy (MBCT) is a therapy approach that combines elements of cognitive behavioral therapy with meditation and mindfulness techniques. The mindfulness cognitive therapy program, developed by John Teasdale, Zindel Segal, and Mark Williams, was originally created to help prevent relapse of depression. Mindfulness cognitive therapy focuses on bringing awareness to one’s thoughts and feelings and learning to relate to them in a different way. This approach can help with relapse prevention for individuals with recurrent major depressive disorder—which involves experiencing multiple episodes of active depression after recovery from a previous depressive episode—along with a range of other conditions. The program is typically structured as an eight-week program with weekly sessions of about two hours each and one day-long class, often after the fifth week or sixth week. Individuals can learn more about the program through resources like the UCSD Center for Mindfulness and other institutions.
What are the key concepts of MBCT?
Some of the key concepts of mindfulness cognitive therapy include bringing attention to the present moment, recognizing that you are not your thoughts, and using strategies such as meditation and deep breathing to cope with challenging situations. To engage in MBCT requires recognizing the automatic cognitive processes at work in your mind, then acknowledging that thoughts will come and go. This approach can be used to treat depression, anxiety, chronic unhappiness, and more.
How to practice MBCT?
To engage in this type of therapy, you can work with a trained mindfulness-based cognitive therapist who will help you learn mindfulness skills and cognitive therapy techniques to address negative thoughts and improve your mental health. Outside of therapy sessions, the real work lies in incorporating these principles and techniques into our daily lives—such as practicing mindfulness in the midst of a conflict in a new relationship, or using breathing practices to reduce work stress.
Is mindfulness CBT or DBT?
Mindfulness is a general practice of bringing awareness to the present moment, but in the context of therapy, mindfulness-based cognitive therapy (MBCT) is a type of therapy that draws on elements of cognitive behavioral therapy and combines them with mindfulness principles.
How to do mindfulness therapy?
You can engage in mindfulness therapy by meeting with a trained therapist experienced in mindfulness cognitive therapy. In sessions, mindfulness based cognitive teachers can help you learn to bring awareness to the present, cultivate mindfulness in your daily life, and adopt innovative approaches to tackling stress.
Does MBCT work?
Research has found MBCT to be an effective treatment for preventing depressive relapse in individuals experiencing recurrent depressive symptoms. While this is what mindfulness cognitive therapy was originally developed for, further behavior research has demonstrated its effectiveness for other concerns as well, such as for individuals experiencing unexplained physical symptoms.
- Previous Article
- Next Article