When you’re caught in cycles of negative thinking or struggling with recurring depression, it can feel like nothing’s really shifting.
You know what’s causing the cycle, but getting out of it is still difficult.
In this case, mindfulness-based cognitive therapy relies on cognitive therapy and teaches mindful awareness through meditation.

What Is Mindfulness-Based Cognitive Therapy?

Through Mindfulness-Based Cognitive Therapy (MBCT), individuals can use a scientifically proven technique to notice when their thoughts might lead to depression, anxiety, or other emotional concerns.

Mark Williams, John Teasdale and Zindel Segal created MBCT using techniques from cognitive behavioral therapy and mindfulness approaches introduced in the Mindfulness-Based Stress Reduction program by Jon Kabat-Zinn.

Your goal is to watch your thoughts calmly and notice them and not try to change them right away.
Such a change in attitude can strongly assist in getting rid of the unhelpful thoughts that are common in depression and anxiety.

How MBCT Works

The program is built on the idea that our struggles are not mainly due to the thoughts, but more so to our attitude towards them. You learn several skills by using this approach.

• Be aware of those thought patterns that can turn into more thinking and dwelling.
• Learn to be present with your thoughts so you are not lost within loops.
• Be accepting and open-minded toward hard emotions and moments in life.
• Put efforts into handling situations by responding, not reacting.

There is strong evidence from research showing that MBCT works well. 

A clinical trial found that MBCT works well as a way to prevent people with recurring depression from relapsing, especially if they have not recovered fully.

Who Benefits from MBCT?

At first, MBCT was only used to reduce the risk of depressive relapse, but after research, it’s now used for different purposes too.

• Recurrent depression. Experts find it works primarily for those who have gone through several depressive episodes.
• Anxiety disorders. It can disrupt patterns of concern and negative thinking about everything.
• Bipolar disorder. Balances moods and protects from situations that could trigger a mood episode.
• Chronic pain conditions. Deals with the emotional side of enduring pain.
• Office-related stress. Recent science suggests some strategies that can help healthcare employees and public workers facing work burdens.

What to Expect in MBCT Treatment

MBCT sessions are usually offered in groups for eight weeks; individual sessions can also be provided. 
You will be given new mindfulness exercises and cognitive approaches to practice every week.
The course will normally consist of:

• Guided mindfulness meditations. Start with short sessions and slowly work up to longer sessions.
• Cognitive practice. Discovering and studying your thoughts.
• Focused on the body. Learning how to notice tension and stress in the physical body.
• Group interaction and reflection. Discussing experiences in an encouraging setting.
• Home practice assignments. Exercises to improve skills at home after each session.

The Science Behind MBCT

MBCT is especially interesting due to the strong studies and research that support it. 

It has been found through brain imaging that practicing mindfulness regularly changes the parts of the brain that control attention, moods, and a person’s awareness of themselves.

Significant results from the study are:

• Relapse prevention. People who use the preventive approach experience fewer depressive relapses than those who receive standard care.
• Neuroplasticity changes. Brain imaging reveals increased gray matter in areas linked to learning and memory.
• Stress response improvement. Better stress response management – identified by marked decreases in cortisol and inflammation.
• Quality of life enhancement. People taking part report better sleep, stronger relationships, and a higher sense of well-being.

Further research is being done to see how EMDR can help those with trauma, eating problems, and other mental illnesses.

Moving Forward with MBCT

MBCT doesn’t try to take away hard thoughts or feelings—it supports you in relating to them differently. 
This way, it helps people not ignore their challenges or get too upset. 

A lot of people say that MBCT introduces them to choices they hadn’t recognized before. 
Instead of reacting quickly to their feelings or thoughts, they learn to stop, notice what is happening, and decide how to respond.

Progress doesn’t come very fast, and you must be consistent.

Yet, for people who often experience depression, anxiety, or constant stress, MBCT gives them a chance to deal with their feelings by paying attention to themselves, not by avoiding the problem.

Explore MBCT in a Professional Setting 

Trained in evidence-based MBCT, you can find experienced practitioners with us at Hopeful Minds Mental Health Clinic LLC

To make mental health care less intimidating, we focus on creating a welcoming and secure environment for you to get familiar with the approaches.

If you are seeking to prevent depression from coming back, use mindfulness to deal with anxiety or simply become emotionally stronger, MBCT might be just what you need.

Contact Hopeful Minds Mental Health Clinic to plan a consultation and understand how MBCT might aid your mental health progress.

FAQs

What sets MBCT apart from usual meditation and therapy?

MBCT tackles thoughts that can lead to depression and anxiety and it applies methods from meditation and cognitive therapy to address these problems.

It is much like meditation and is more focused on current experiences than what is often discussed in talk therapy.

Do I need to have experience with meditation to start MBCT? 

You don’t need any previous meditation knowledge to try these tips. MBCT programs focus on teaching mindfulness slowly, making sure everyone starts easily and steadily increases.

How long does it take to see benefits from MBCT? 

Many people notice some differences shortly after the course starts, particularly in how they see their thoughts.

People notice the best benefits when they have completed the 8-week program and keep practicing regularly.

Can MBCT be done alongside other treatments? 

Yes, mental health care professionals may combine MBCT with medications, therapy, or different types of treatments. Before using any new treatment, talk to your healthcare team.