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Combining CBT with meditation and the development of a nonjudgmental awareness of the present moment is what makes up mindfulness-based cognitive therapy (MBCT), a form of psychotherapy.
Therapists Zindel Segal, Mark Williams, and John Teasdale developed MBCT with the intention of expanding upon cognitive therapy. They hypothesized that the efficacy of treatment would increase if cognitive therapy were combined with mindfulness-based stress reduction (MBSR), a program created by Jon Kabat-Zinn in 1979.
Mindfulness-based cognitive therapy is the subject of this article, which explores its methods, applications, and advantages. Considerations for using a CBT mindfulness approach, as well as its efficacy, are discussed.
Techniques in Mindfulness-Based Cognitive Therapy
Based on the foundations of cognitive therapy, mindfulness-based approaches like meditation train patients to observe their internal experiences with curiosity rather than criticism.
Meditation:
Guided or unguided, meditating individuals learn to focus their attention on their physical sensations, mental processes, and respiration.
Mindfulness practices:
Meditation on the present moment is a practice of mindfulness. This is something that can be done during meditation, but it can also be worked into regular life.
Mindfulness stretching:
Mindful stretching is a practice that entails paying attention to one’s body and thoughts when one stretches.
Yoga:
Stretching the body mindfully is a key component of yoga, which may be encouraged as part of MBCT.
What CBT Mindfulness Can Help With
Multiple depressive episodes may benefit from mindfulness-based cognitive therapy, according to the literature.3 Its effectiveness has been demonstrated not just in the treatment of depression, for which it was initially designed, but also in the treatment of:
- Disorders of Anxiety
- The Bipolar Spectrum
- Medical illness-related depression
- Sadness or depression
- Preventing a Return of Depression
Benefits of Mindfulness-Based Cognitive Therapy
Cognitive therapy operates under the premise that one’s thoughts determine their moods and that erroneous beliefs are a major contributor to unpleasant states of mind like depression. Mindfulness-based cognitive therapy (MBCT) draws from cognitive therapy techniques to help you identify and reevaluate destructive thought patterns, then replace them with healthier ones that are more in line with reality
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This method aids reflection by allowing one to focus on the here and now rather than on what might or might not happen in the future. With the help of MBCT, you’ll be able to think more clearly and let go of unpleasant thoughts without allowing them fuel your despair.
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Mindfulness-based cognitive therapy is a form of cognitive therapy that works on the premise that when someone with a history of depression experiences discomfort, they would revert to the same automatic cognitive processes that first triggered their sadness.
MBCT’s efficacy can be attributed to the fact that it combines mindfulness training with cognitive treatment. Cognitive therapy teaches you to put a halt to destructive patterns of thought while mindfulness helps you recognize and name your emotions.
Effectiveness of CBT Mindfulness
The fundamental objective of MBCT is to teach people with chronic depression how to stop engaging in the automatic thought processes that are the root cause of and contributor to their depression. According to research published in The Lancet, mindfulness-based cognitive treatment is just as beneficial as maintenance antidepressant medication in preventing depression from returning.
Things to Consider
The effectiveness of mindfulness-based cognitive therapy for treating severe or persistent depression is still being studied. Discussing your symptoms with your healthcare provider will help you figure out if this method is appropriate for you.
Although much of the work in mindfulness-based cognitive therapy (MBCT) is done outside of class, the importance of the class or group component cannot be overstated. Homework consists of listening to recorded guided meditations and making an effort to practice mindfulness in daily life.
How to Get Started
The eight-week mindfulness-based cognitive therapy program is designed as a group intervention. There is a weekly two-hour course for the first five weeks, followed by a single all-day session in the eighth week.
There is no guaranteed global network of instructors, nor is there a central location to look for local programs. If you’re interested in finding a local MBCT therapist, you can ask your doctor for recommendations or look through a therapist directory online.
Although not all mental health practitioners have received training in MBCT, it is becoming increasingly common for therapists to include elements of cognitive behavioral therapy (CBT) and mindfulness techniques into their work with clients.
