Mindfulness-based cognitive therapy (MBCT)
Mindfulness-based cognitive therapy (MBCT) is a therapeutic approach that combines principles of mindfulness and cognitive behavioral therapy to address mental health challenges, particularly depression and anxiety. Developed in the late 20th century by researchers like Jon Kabat-Zinn, Mark Williams, and Zindel Segal, MBCT represents a shift towards holistic treatment methods, emphasizing the interplay between thoughts, feelings, and physical health. The therapy is typically structured as an eight-week program, where participants engage in practices such as meditation, yoga, and mindful breathing.
At its core, MBCT teaches individuals to cultivate awareness of their thoughts and feelings without judgment, helping them recognize and disrupt negative thought patterns that can exacerbate mental disorders. By fostering a "being mode" of existence—characterized by deeper self-awareness—participants learn to detach from harmful emotions and stimuli that may trigger depressive episodes. While research on MBCT's long-term efficacy is still developing, preliminary findings indicate its potential benefits for a variety of conditions, including bipolar disorder and chronic pain, making it a promising option for those seeking an alternative to traditional medication-based treatments.
On this Page
Mindfulness-based cognitive therapy (MBCT)
Mindfulness-based cognitive therapy (MBCT) is a form of mental health treatment based on mindfulness and cognitive behavioral techniques, and is most often used to treat depression and other mental disorders. Cognitive behavioral theories deal with the connection between the thoughts and feelings and the body and behaviors of an individual. Mindfulness refers to deep awareness of one’s self and one’s mental and physical processes. A relatively new technique whose first trials were published in 2000, MBCT is most commonly a weeks-long training program in which participants learn about the interplay between thoughts, feelings, and health. Using mindfulness techniques such as meditation can help stop negative stimuli from triggering depression and other mental health disorders such as anxiety.
Background
Depression, a disorder involving consistently depressed feelings or lack of interest in daily activities, along with other related mental and emotional disorders, has affected millions throughout history. Only in relatively recent times, however, have researchers begun formulating therapies to help individuals deal with these challenges. In the twenty-first century, many therapies attempt to use holistic and psychological methods to help patients, reducing dependency on medications.
One such modern therapy is MBCT. MBCT is rooted in ancient beliefs about the power of thoughts over the mind and body. In the late twentieth century, researchers John Teasdale and Phillip Barnard developed the interactive cognitive subsystems (ICS) model, which deals with the way the mind absorbs stimuli and how stimuli can affect feelings and behaviors. Around the same time, researcher Jon Kabat-Zinn was developing an eight-week class based on stress reduction through mindfulness.
Researchers Mark Williams and Zindel Segal, along with Teasdale, adopted elements of these studies and programs to create the MBCT system. The first clinical trials suggested the potential of the system. Following the publication of trial results in 2000, MBCT began growing in acceptance throughout the psychological and overall medical communities for the treatment of depression and other mental and emotional disorders.
Overview
MBCT combines several existing theories and practices in mental health care. One of the main theories is that of cognitive behavioral therapy. This form of therapy is based on the understanding that patterns of thoughts or behaviors have a very significant effect on people’s daily lives, and that negative thoughts or behaviors can contribute to or even cause serious difficulties. By changing these negative thoughts or behaviors, people may reduce their difficulties and improve their emotional outlooks and overall functioning.
The cognitive researchers whose ideas influenced MBCT posited that the mind processes information in different ways. The two main methods of processing information can be termed the “being mode” and “doing mode.” Regularly functioning people can naturally shift between these modes according to the needs of any given situation. Alternately, difficulty in shifting between the modes can contribute to or cause mental health problems. MBCT researchers have encouraged practitioners to focus mainly on the being mode because it encompasses more fundamental, longer-term features of a person than the short-term and frequently changing doing mode. Lasting mental and emotional changes, therefore, are best introduced and employed through the being mode.
Another of the primary theories behind MBCT is that of mindfulness. Although definitions of mindfulness may differ, researchers have generally considered it an individual’s deep awareness of the processes taking place in their mind and body. Therapies based on mindfulness are meant to identify and study elements of a person as they are, without judgment, and potentially introduce new thoughts and actions that can produce more positive effects.
MBCT is based on the idea that depression and other disorders are often triggered by relatively small events or conditions, such as fatigue, bad moods, or negative thoughts. People experiencing serious or long-term depression often connect and associate these factors, often over many years, potentially allowing even a small stimulus to bring about a major depressive episode. In other words, the doing mode overwhelms the being mode.
Through MBCT, participants can begin reconnecting with their being mode and seeing their overall character and value instead of being unduly influenced by passing factors. In this way, participants can see themselves as independent of their thoughts and feelings, and recognize harmful feelings or behaviors that threaten their health and happiness. Participants can learn to stop negativity by injecting positive thoughts or behaviors, thus reducing the occurrence of the disorder that might otherwise be triggered.
The goal of MBCT therapy is to give participants the training and mental/emotional abilities to counter mental disorders in a variety of situations. To accomplish this, MBCT therapists conduct weekly treatment programs. These programs most commonly take place over eight weeks. During the programs, which usually last for two hours, participants learn exercises such as meditations and yoga. The meditations may involve quiet sitting, mindful breathing, or reflective walking.
Participants also engage in practice exercises after the classes end that often involve listening to audio lessons and meditating in a variety of different methods. Some of this training helps the participants learn and incorporate ongoing daily practices such as the three-minute breathing space, a brief meditation on the state of the body and mind that people can perform quickly and easily.
Because of the relative newness of MBCT, the long-term effects of the practice remained unknown. In addition, some critics have pointed to weaknesses in MBCT research, including lack of control groups and small sample sizes of participants. However, most research has suggested that MBCT can be beneficial for many people facing mood and health challenges, including forms of depression and anxiety. It may also assist people experiencing bipolar disorder, eating disorders, and even some physical disorders such as fibromyalgia, heart disease, chronic pain, and cancer.
Bibliography
“About MBCT.” MBCT.com, www.mbct.com/about-mbct.html. Accessed 5 Nov. 2024.
Cayoun, B., and K. Elbourne. “What Is Mindfulness-Integrated Cognitive Behaviour Therapy?” MiCBT Institute, www.mindfulness.net.au/about/what-is-mindfulness-integrated-cognitive-behaviour-therapy/. Accessed 5 Nov. 2024.
“Does MBCT Work?” MBCT.com, www.mbct.com/does-mbct-work.html. Accessed 5 Nov. 2024.
“How Will Mindfulness Practice Help Me?” MBCT.com, www.mbct.com/how-will-mindfulness-practice-help-me.html. Accessed 5 Nov. 2024.
"Mindfulness Based Cognitive Therapy." AWP, NHS, 2 Oct. 2024, www.awp.nhs.uk/patients-and-carers/leaflets-and-resources/patient-and-carer-information-leaflets/conditions-and-treatments/mindfulness-based-cognitive-therapy-mbct. Accessed 5 Nov. 2024.
“Mindfulness-Based Cognitive Therapy.” Psychology Today, 20 July 2022, www.psychologytoday.com/us/therapy-types/mindfulness-based-cognitive-therapy. Accessed 5 Nov. 2024.
Schimelpfening, Nancy. “How Mindfulness-Based Cognitive Therapy Works.” Very Well Mind, 16 Jan. 2024, www.verywellmind.com/mindfulness-based-cognitive-therapy-1067396. Accessed 5 Nov. 2024.