Mindfulness Based Therapy

With one in five adults in the US diagnosed with a mental illness, many forms of therapy, including cognitive behavioral therapy and mindfulness-based cognitive therapy, 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 uses aspects of mindfulness practices and meditation.

How does mindfulness based therapy work?

Mindfulness treatment 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. It can combat dissociation, anxiety, worrying thoughts, stress, and chronic pain. 

Effectiveness of mindfulness based cognitive therapy (MBCT) for treating recurrent 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 therapy sessions with a therapist involve?

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. Observance, acceptance, and labeling are a few common strategies in this technique, helping individuals break negative thought patterns under the guidance of a mindfulness-based therapist. Therapists may use sitting meditations or 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 therapist can guide you through the practices and provide emotional support in a group intervention setting. In addition, you can use your 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 cognitive 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?

This modality 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 for depression, one of the main goals is fully understanding and learning about depression. A 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 treatment can help you identify patterns between your negative and positive thoughts, behaviors, and symptoms. For example, extreme self-judgment may cause harm.

What 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. 

Access to licensed therapists and 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 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 cognitive 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 techniques and when to use them.