Mindfulness-Based Cognitive Therapy (MBCT)

Someone who has recovered from a depressive episode may experience another due to feelings of sadness. The idea behind mindfulness-based cognitive therapy (MBCT) is that people can learn to change how they react to these emotions by practicing mindfulness rather than avoiding sadness and other negative emotions. For example, mindfulness techniques like meditation can help people accept sadness, encouraging them to question their automatic response and experience other ways to respond to challenging emotions.

Mindfulness-based cognitive therapy was designed to help people apply mindfulness skills to reduce how negative moods affect them. It works by reducing levels of rumination and worry and supporting increased positive emotions and a greater appreciation for daily-life experiences. Mindfulness-based cognitive therapy is focused on aspects of mindfulness-based stress reduction, which works to support clients in stress reduction and increasing positive emotions. 

By learning a routine meditation practice, people in mindfulness-based cognitive therapy have a technique to turn to when they feel overwhelmed by negative thoughts or emotions. When sadness occurs, they have tools to help them manage their thoughts and feelings with compassion and calmness.

Mindfulness-based cognitive therapy and mindfulness-based stress therapy often last for eight sessions and is delivered in a group setting. Weekly sessions are led by a therapist who teaches meditation techniques and the relationship between how you think and feel. People in this type of therapy can also learn more about their condition. 

While the topics covered in sessions may vary, some possible content includes mindfulness eating, associating mood and thoughts, being aware of the mind wandering, staying present, exploring challenges, having compassion for the self, identifying triggers, and maintaining momentum.

On the days between sessions, people in the group may have homework to do. Homework varies depending on the therapist, but it generally focuses on practicing the breathing exercises and meditation techniques covered during sessions. Participants are also encouraged to apply the mindfulness techniques they’re learning to other parts of their lives, for example, as they’re showering, walking, or preparing and eating a meal.

MBCT was developed to help people with major depressive disorder avoid relapse and can be effective in people who have experienced three or more depressive episodes. This modality is similar to cognitive-behavioral therapy (CBT) and has a wide reach in the challenges it may support. 

MBCT and other mindfulness-based interventions may help a variety of different groups, including people with:

• Depression
• Anxiety⁴
• Stress
• Insomnia
• Eating disorders
• Addiction
• Obsessive-compulsive disorder

Some recent research also shows that MBCT can effectively treat depression after a traumatic brain injury or in those with chronic pain. A recent study found that MBCT may also have small to moderate effects on depression, anxiety, pain, quality of life, sleep quality, and mindfulness for female patients with fibromyalgia.

Mindfulness and CBT share many similarities. The goal of both interventions is to improve mental health through a combination of behavioral and cognitive exercises. Both encourage patients to view their feelings and thoughts as temporary and not apply any inherent meaning behind them. However, as this study explored, there are also many fundamental differences, the most evident of which is the focus on changing versus accepting negative thoughts.

Traditional CBT works to challenge automatic thoughts and then change them and modify the resulting behaviors. Mindfulness, on the other hand, encourages a lack of engagement with thoughts and emotions. Another key difference is the goals of CBT and MBCT. CBT generally has patients identify primary treatment goals and helps them continue to progress toward those goals. Mindfulness does not have specific goals; in fact, it encourages an attitude of not striving for a goal and simply learning to work with thoughts and feelings in the moment. 

Despite these differences, CBT and mindfulness have similar results: patients can change how they look at unpleasant feelings and thoughts and realize that these feelings and thoughts aren’t as powerful as they previously believed, which weakens the cycle of maladaptive behaviors. Although CBT and mindfulness have their differences, their similarities may be why they work so well together in MBCT.

Knowing that you have options can be motivating if you’re interested in learning more about MBCT or want to speak to a licensed mental health professional for any other reason. MBCT can be a helpful tool if you have a history of depressive episodes and want help learning how to manage or prevent them in the future, but if you’re currently having a depressive episode, you may need more urgent treatment.

Leaving home during a depressive episode can be challenging. Online therapy might be a good choice if you’re uncomfortable meeting a therapist in person. When you sign up for a platform like BetterHelp, you’re matched with a therapist within 48 hours in most cases, so you can find a qualified provider to help you.