Mindfulness-Based Cognitive Therapy (MBCT)
What Is Mindfulness-Based Cognitive Therapy (MBCT)?
Mindfulness-Based Cognitive Therapy (MBCT) is a modified form of cognitive therapy designed to address depression. Mindfulness practices such as awareness of the present moment, meditation, and breathing exercises are incorporated into the therapy. The therapy teaches a patient to stay grounded and break free from negative thought patterns. The therapy aims to intervene before negative thoughts enter an individual's mind. Read on to learn more about what CBT mindfulness can help with and the benefits of mindfulness-based cognitive therapy. The blog also discusses the effectiveness of CBT mindfulness and how mindfulness-based cognitive therapy works.
What CBT Mindfulness Can Help With?
Mindfulness-Based Cognitive Therapy (MBCT) works on the prevention of relapse among those individuals who suffered from psychological disorders in the past. MBCT is an effective management technique for patients who have suffered more than two episodes of any psychological disorder. These include anxiety disorders, bipolar disorders, addictions, and even emotional distress. The therapy has proven to improve the mental health of those who suffer from traumatic brain injury, vascular diseases, and other painful chronic conditions.
Benefits of Mindfulness-Based Cognitive Therapy
1. Prevention of Relapse Mindfulness-Based Cognitive Therapy (MBCT) helps an individual to practice techniques that prevent relapse. It is particularly helpful for those who have suffered from at least 3 bouts of depressive episodes. By creating a positive mindset, a patient learns to live life normally and adopt practices that make it easier for an individual to think and act positively.
2. Easy Management of Health Conditions MBCT helps prevent relapse in individuals with recurring depression, particularly those who have experienced three or more depressive episodes. Studies have also proven that the therapy reduces the impact of fibromyalgia in women along with vascular diseases and traumatic brain injury. This therapy has proven to be effective for patients suffering from post-traumatic stress or eating disorders and eliminating sadness of any kind.
3. Reconnection with Society MBCT trains an individual's mind to work properly during social interactions and process conversations. The therapy helps an individual to observe thoughts and process emotions to reduce social anxiety. Depressed and anxious people either socialise very aggressively or isolate themselves completely. With the help of this therapy, patients can engage with others and repair their broken social connections.
4. Improve Overall Mood Since the chain of negative thoughts is broken and depressive thoughts that trigger reactions are controlled, a patient feels healed and happy. Meditation and breathing exercises make a patient calmer and promote emotional balance. Meditation and deep breathing exercises make a person feel calmer and even acknowledge positivity in life.
Effectiveness of CBT Mindfulness
Certain research has proved that CBT mindfulness lowers the chances of relapse among patients who experience recurrent depression by almost 50%. The effect is comparable to that of antidepressant medication. This therapy has proven to lower the severity of depressive symptoms and reduce cravings for addictive substances irrespective of the patient’s age group, gender, and social background.
How Does Mindfulness Based Cognitive Therapy Work?
1. Observing Mental Patterns Therapists administering Mindfulness-Based Cognitive Therapy (MBCT) observe the thoughts and emotions of patients without judgment. The aim is to create a time gap between thoughts and actions so that patients observe unhealthy habits. Therapists work towards breaking the cycle of negative thoughts to completely alter the thought process of patients.
2. Disconnecting Mood Spirals Negative thoughts feed negative emotions, which creates a relentless cycle leading to depression. MBCT interrupts this loop by slowing down thoughts and practising grounding techniques. Patients detach from their racing thoughts, get a new perspective, and prevent stress from escalating into full-blown anxiety attacks.
3. Transitioning to Non-Judgemental Awareness Gaining non-judgemental awareness lies at the core of Mindfulness-Based Cognitive Therapy (MBCT). The aim is to experience events without labelling them as “good” or bad.” Patients are encouraged to accept situations as they are and not get emotionally attached to them. With time, patients build resilience and can manage situations without feeling too affected by them.
4. Coping with Challenging Emotions Patients who suffer from depression or anxiety can feel overwhelmed when exposed to emotionally challenging situations. Therapists train patients to label their emotions and focus on their breath to create distance from the situation. Impulsive reactions of patients are controlled and worked on for a more balanced lifestyle.
5. Accepting The Present Living in the present moment is emphasised over dwelling on the past. Constant worrying and overthinking make it difficult for an individual to appreciate life. Gratitude journals and grounding exercises help individual to accept life as it unfolds and enhance their overall well-being.