Mindfulness-based cognitive therapy (MBCT)
Mindfulness-based cognitive therapy (MBCT) draws on the concept of mindfulness, combining psychotherapy with practices of being fully present and observing thoughts and emotions without judgment. In mindfulness-based cognitive therapy, the practical techniques of cognitive behavioral therapy (CBT) are infused with mindfulness techniques to help clients break negative thought patterns and manage symptoms of mental health conditions.
What are the origins of mindfulness-based cognitive therapy (MBCT)?
Developed in the 1990s by psychologists Zindel Segal, John Teasdale, and Mark Williams, and drawing inspiration from Jon Kabat-Zinn’s mindfulness-based stress reduction (MBSR) therapy, MBCT helps individuals recognize and alter negative thought patterns, ultimately fostering emotional resilience and improving cognitive functions. Whether you’re navigating a specific condition or simply looking to enhance your emotional well-being, MBCT empowers you with tools to foster long-term well-being and emotional strength.
When is mindfulness-based cognitive therapy (MBCT) used?
MBCT can be practiced individually or in group settings, with each approach offering distinct advantages. Individual therapy provides personalized, one-on-one support tailored to your specific needs and challenges. On the other hand, group therapy cultivates a sense of connection and shared progress, creating a supportive and uplifting environment for growth.
MBCT programs are an evidence-based, effective intervention treatment for a variety of conditions and concerns. MBCT can alleviate symptoms of bipolar disorder, residual depression, major depressive disorder, generalized anxiety disorder (GAD), social anxiety disorder, and panic disorder. MBCT is regarded as a powerful complement to trauma-focused treatments like eye movement desensitization and reprocessing (EMDR) therapy, helping trauma survivors process distressing memories, break free from intrusive thoughts, and overcome avoidance behaviors.
The mindfulness practices integral to MBCT also help those managing chronic pain or illness to shift their perspective on pain, which reduces emotional distress and depressive symptoms. MBCT has also proven to be a powerful tool in addiction recovery, empowering individuals to build self-awareness, manage cravings and triggers, and adopt healthier coping strategies. Clinical trials and systematic reviews highlight the effectiveness of MBCT and other mindfulness-based approaches, emphasizing their crucial role in the prevention of relapse.
How does mindfulness-based cognitive therapy (MBCT) work?
MBCT helps individuals become more aware of their thoughts and emotions, enabling them to observe these experiences without judgment. This shift reduces the impact of negative thinking, fostering emotional balance and resilience.
The therapy works in several key ways to support mental health. By interrupting automatic thought patterns, mindfulness meditation helps people notice and step away from negative thought loops, reducing their emotional impact. Practices like body scans and breathing exercises bring attention to the present moment, helping shift focus away from past regrets or future worries to create a sense of calm and clarity.
A key component of MBCT is learning to identify the early signs of mental distress, enabling individuals to address triggers before they intensify. Additionally, MBCT cultivates self-compassion by encouraging self-acceptance and reducing self-criticism. This, in turn, enhances self-awareness, helping individuals gain a deeper understanding of their thoughts, emotions, and behaviors.
What is mindfulness-based cognitive therapy (MBCT) like?
MBCT is typically structured as an eight-session individual or group program with weekly sessions lasting from one and a half to two hours. Sessions involve a blend of mindfulness exercises, cognitive strategies, and reflective discussions:
- Mindfulness exercises – Various practices that are designed to cultivate present-moment awareness. They include guided body scans to detect specific physical sensations, seated and walking meditation practices, mindful movement, hatha yoga, and the breathing space exercise, all aimed at enhancing mindfulness and connection to the here and now.
- Cognitive techniques – Participants learn to identify and reframe negative thought patterns and develop strategies to interrupt automatic, unhelpful thinking.
- Group discussions – Participants exchange insights and address challenges, fostering a sense of mutual support and shared understanding.
The early sessions of mindfulness-based cognitive therapy focus on guided meditations to help participants build awareness of their breath and body. As they learn the basics, the program introduces techniques to make mindfulness a daily habit. Over time, participants gain greater awareness of their thoughts and emotions. This allows therapists to tailor the program to specific needs, like managing pain or preventing relapse.
After each session, homework helps individuals apply mindfulness techniques to daily life. Mindfulness-based cognitive therapy includes activities that promote well-being, like journaling, taking a bath, walking, or listening to music. It teaches participants to identify emotion-triggering thoughts, recognize patterns, and counter negative thinking to reduce rumination. The goal is to make mindfulness a lasting habit linked to daily challenges and emotions.
Is mindfulness-based cognitive therapy (MBCT) effective?
MBCT programs are an evidence-based, effective intervention treatment for a variety of conditions and concerns. MBCT can alleviate symptoms of bipolar disorder, residual depression, major depressive disorder, generalized anxiety disorder (GAD), social anxiety disorder, and panic disorder.
MBCT is regarded as a powerful complement to trauma-focused treatments like eye movement desensitization and reprocessing (EMDR) therapy, helping trauma survivors process distressing memories, break free from intrusive thoughts, and overcome avoidance behaviors.
How to find a mindfulness-based cognitive therapist
If you think mindfulness-based cognitive therapy might be right for you, it’s important to speak with a licensed and experienced clinician. There are many types of mental health care providers who practice MBCT, including marriage and family therapists (LMFTs), licensed clinical social workers (LCSWs), psychologists, psychiatrists, psychiatric nurses, licensed professional counselors (LPCs), and more.
On top of finding someone specializing in MBCT treatment, you want to make sure they meet your other needs. For example, if you struggle with substance use disorder (SUD), you’ll want to find a MBCT therapist who also specializes in treating SUD. In addition, finding a therapist who accepts your insurance can make therapy much more affordable.
You can find a therapist who accepts your insurance and specializes in MBCT by using Grow Therapy. After filtering for your location, insurance, and needs, you can then select “Mindfulness-Based Therapy” from the “Treatment methods” drop-down.