What is it?
- Combines cognitive therapy with mindfulness practices.
- Aims to prevent depression relapse and recurrence.
- Teaches awareness of thoughts and emotions.
- Emphasises present-moment awareness and self-compassion.
Here's more detail
Description
Mindfulness-Based Cognitive Therapy (MBCT) is a therapeutic approach that blends traditional cognitive therapy with mindfulness techniques. It was originally formulated to help treat depression. It teaches you to become more aware of your thoughts and feelings in the present moment without judgment. By practicing mindfulness, you learn to notice when negative thought patterns start to take hold and develop healthier ways to respond to them.
In MBCT, you’ll engage in exercises like mindful breathing and meditation, which help you stay grounded and centered. This approach is especially useful if you’ve experienced depression before, as it provides tools to recognise early signs of relapse and break the cycle of recurring episodes. Overall, MBCT equips you with practical skills to manage stress and maintain emotional balance, fostering a more resilient and positive outlook on life.
What is the theory behind MBCT?
What is the theory behind mindfulness based cognitive therapy?
The theory behind Mindfulness-Based Cognitive Therapy (MBCT) integrates principles from cognitive therapy with mindfulness practices. It is based on the understanding that negative thought patterns and cognitive distortions contribute to the onset and recurrence of some mental health disorders. MBCT teaches individuals to observe these thoughts and feelings with a non-judgmental attitude, disrupting the automatic cycle of rumination and self-criticism that often leads to issues such as depression.
By cultivating awareness and acceptance of the present moment, MBCT helps individuals break free from habitual patterns of negative thinking and develop a more balanced and compassionate perspective towards their mental experiences. This mindful awareness enables individuals to recognise early signs of relapse and respond to them more effectively.
What to expect from mindfulness-based cognitive therapy?
- Assessment
During an assessment for Mindfulness-Based Cognitive Therapy (MBCT), the therapist will ask about your history of mental health difficulties, your current symptoms, and any previous treatments you’ve tried. They might also explore your stressors, lifestyle, and how you’ve been managing your thoughts and emotions.
This initial meeting helps the therapist understand your specific needs and determine if MBCT is the right fit for you. You’ll also likely discuss your goals for therapy and any questions or concerns you might have about the process.
- What might an MBCT session look like?
In a typical MBCT session, you can expect a blend of mindfulness practice and cognitive therapy techniques. The session often begins with a mindfulness exercise, such as guided meditation or breathing exercises, designed to help you become more aware of your thoughts and feelings in the present moment. After the mindfulness practice, the therapist will guide a discussion where you can explore any insights or challenges you experienced.
You might work on identifying and challenging negative thought patterns and learn practical strategies to manage them. Sessions usually involve sharing experiences, discussing homework assignments, and developing skills to apply mindfulness in daily life. The goal is to integrate these practices into your routine to help manage stress and prevent relapse.
- Length of treatment
People typically engage in Mindfulness-Based Cognitive Therapy (MBCT) for a structured program that lasts about 8 to 12 weeks. This duration generally includes weekly sessions, each lasting around 1.5 to 2 hours, and may also involve regular mindfulness practice at home.
gap
Stat
A meta-analysis of MBCT found that people who received this treatment were
31% less likely
to relapse into depression compared with those who did not receive MBCT
gap
What issues can MBCT help with?
MBCT was developed for people to prevent relapse from recurring episodes of depression or deep unhappiness. It has been proven effective in patients with major depressive disorder who have experienced at least three episodes of depression. Mindfulness-based relapse prevention may also be helpful in treating:
- Generalized anxiety disorders
- Bipolar disorder
- General emotional distress
- Addictions
Pros and cons of MBCT
Mindfulness-based cognitive therapy can be helpful in treating a number of emotional difficulties. However, it is not for everyone. It is important to talk with a mental health professional to determine if it’s the right fit for you.
- Pros
- Reduces Risk of Depression Relapse: MBCT is effective in preventing recurrence in individuals with a history of depression by helping them recognise early warning signs and manage them proactively.
- Enhances Self-Awareness: The mindfulness techniques taught in MBCT increase awareness of thoughts and emotions, helping individuals understand and address their mental patterns more effectively.
- Teaches Practical Skills: MBCT provides practical tools and strategies for managing stress and improving emotional regulation, which can be beneficial in everyday life.
- Cons
- Time Commitment: The program requires a significant time investment, including weekly sessions and daily mindfulness practice, which can be challenging for some individuals to maintain.
- Initial Discomfort: Some people may find mindfulness practices initially uncomfortable or difficult, especially if they’re not used to focusing on their internal experiences.
- Requires Engagement: Success in MBCT depends on active participation and consistent practice; without engagement, individuals might not see the full benefits.
- Not a Quick Fix: MBCT is a gradual process and may not provide immediate relief; it often requires ongoing practice and commitment to achieve lasting results.
Voice
As with many meditative practices, observing difficult thoughts, feelings or body sensations can present an opportunity for learning as well as generate discomfort and distress…It is generally recognized that different phases of meditation, including an initial phase in which the body and mind relax, followed by a phase of observing experience, include at times challenging material. In MBCT, participants are told that they are the ones who decide how far into the practice they wish to go at any given time.
How can I access MBCT?
How can I access mindfulness-based cognitive therapy?
Accessing MBCT in the UK can be done through several avenues, depending on your needs and circumstances.
1. NHS Services: If you are interested in MBCT you can start by discussing it with your GP. They can refer you to local NHS services that offer MBCT.
The Improving Access to Psychological Therapies (IAPT) program sometimes offers MBCT. You can look up your local IAPT service by visiting this website.
2. Private Therapy: MBCT requires specific training and specialist skills to deliver it safely and competently. To make sure your therapist is professional accredited, you can look on websites such as:
Was this resource useful?
Your feedback helps us improve.
Let us know how you found this resource or service, but please note that this feature is not monitored regularly, and it’s not a way to get help or speak to someone.
For information about urgent help, please visit our crisis support page.
We may include your comments on this page, but we will not share your name unless you ask us to.
You may also like...
