Mindfulness-based cognitive therapy (MBCT)

Mindfulness-based cognitive therapy (MBCT) combines cognitive behavioral therapy techniques with mindfulness strategies to help people better understand and manage their thoughts, emotions and behaviors to improve mental health and well being.

Though originally developed to address depression, MBCT has proven to be beneficial for a wide range of mental health concerns. 

There is a growing body of research exploring the benefits of mindfulness for all mental health practitioners showing that it offers a supportive approach to selfcare leading to “significant declines in stress, negative affect, rumination, state and trait anxiety, and significant increases in positive affect and self-compassion” (Shapiro, Brown, & Biegel, 2007). Regular Mindfulness practice can help with burnout, compassion fatigue and vicarious traumatisation (Christopher and Maris, 2010).

A pilot study by Oxford University found significant positive changes in measures related to stress tolerance, self compassion and mindfulness with a group of psychotherapists/psychiatrists (O’Brien-Hughes, 2011).

 Some of the benefits of MBCT include:

•        Increased psychological resilience and reduction in stress/depression

•        Improved empathic understanding.

•        Higher levels of personal awareness

•        Increased ability to focus and attention to detail.

• ·        Reduced stress levels
• ·        Increased Self esteem

Low mood, negative thoughts, high anxiety, bodily sensations such as weariness and sluggishness often occur together during an episode of depression

Researchers have found when people with a history of depression experience a low mood, they may also experience negative memories and thoughts from the past, which may, in turn, lead to anxiety about the future and physical sensations such as fatigue and lethargy.

Like cognitive behavioral therapy, MBCT draws on the principles of exposure and desensitization to help change habitual unhealthy reactions and coping strategies.

Becoming fully aware and accepting of bodily experiences, leads to rapid change in our habitual feelings and behaviors giving a feeling of well-being and relief from distress.

Body sensations are significant because they are the only means by which we can feel emotions. When we learn not to react to these sensations it helps us accept and let go of negative emotions, rather than dwell on them, leading to more suffering. This is called emotional regulation.

 MBCT helps people to see themselves as separate from their thoughts and moods. This disconnect helps people to free themselves from thought patterns in which the same negative messages may be replayed again and again. This insight can contribute to healing by helping individuals learn to interject positive thoughts into negative moods to disarm those negative moods. 

The effectiveness of mindfulness based cognitive therapy is supported by considerable empirical evidence and has. according to research, generally produced positive results for people in treatment.

MBCT can be used as a primary treatment modality or in conjunction with other forms of therapy for conditions such as depression, depressive relapse, residual depression, bipolar disorder, anxiety, Addictions, Eating disorders, and psychosis, among others. Researchers have also shown individuals with cancer, diabetes, chronic pain, and epilepsy who incorporate MBCT into treatment plans may see improvement in well-being

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