Mindfulness-Based Cognitive Therapy (MBCT)

Recurring negative thoughts can make it difficult to maintain a positive outlook. These thoughts can intensify feelings of distress and create a downward spiral. Fortunately, mindfulness-based cognitive therapy helps break this cycle by reducing stress and managing daily anxieties.

This article explores the foundations of mindfulness-based cognitive therapy, how it differs from traditional cognitive therapy, techniques you can try, and how it can benefit people experiencing recurrent depression and sadness.

What is Mindfulness-Based Cognitive Therapy?

Mindfulness-based cognitive therapy (MBCT) is a psychotherapy modified from traditional cognitive therapy that utilizes mindfulness techniques [*]. Therapists Zindel Segal, Mark Williams, and John Teasdale are behind MBCT—they incorporated mindfulness-based stress reduction (MBSR), a program developed in 1979 by Jon Kabat-Zinn.

Overall, MBCT aims to help individuals combat negative thoughts before entering a mood-disordered state.

How is MBCT Different from CBT?

MBCT is different from cognitive-behavioral therapy (CBT) in that it focuses on mindfulness techniques as a core approach to cognitive restructuring. Instead of immediately replacing distorted thoughts with rational ones, it helps individuals accept their thoughts without overreacting.

How Does Mindfulness-Based Cognitive Therapy Work?

MBCT typically occurs in a group setting through weekly sessions conducted by a single therapist. It works by changing a person’s relationship with difficult emotions. For example, instead of eliminating the possibility of experiencing sadness after a depressive state, MBCT aims to help individuals accept this sadness through mindful meditation and other exercises.

Individuals can use MBCT techniques to avoid automatic negative responses and rebalance their neural networks. Thus, when a person experiences overwhelming thoughts and feelings, they can use mindfulness techniques to stay calm, collected, and accepting of their environment.

Typically, MBCT lasts about eight weeks. On days without a session, a therapist assigns “homework,” which includes practicing exercises and bringing present-moment awareness into daily responsibilities.

When is Mindfulness-Based Cognitive Therapy Used?

MBCT is best for people who experience recurring depressive episodes and want to use mindfulness skills to manage their responses and emotions. Therapists often recommend it when individuals are in remission but are at risk of relapse.

Previous MBCT studies show that it reduces the likelihood of depression recurring between 40% and 60% [*].

In addition to treating depression, MBCT is also effective for managing:

• Stress
  
• Anxiety disorders
  
• Chronic pain and other illnesses
  
• Bipolar disorder
  
• Post-traumatic stress disorder (PTSD) and other trauma-related conditions
  
• Recovery from substance use
  
• Emotional dysregulation
  
• Treatment-resistant disorders

Benefits of Mindfulness-Based Cognitive Therapy

The primary benefit of MBCT is its ability to eliminate false self-beliefs and help individuals assess negative thought patterns. Overall, it aims to help people avoid getting caught up in intense feelings and step back to recenter themselves.

MBCT also provides the following benefits:

• Helps manage anxiety and stress by reducing rumination and excessive worrying
• Improves emotional regulation by giving individuals time to respond instead of reacting impulsively
• Enhances cognitive flexibility by encouraging individuals to observe their thoughts and feelings without judgment
• Reduces reactivity to negative thoughts by teaching acceptance and detachment from intrusive feelings
• Improves overall well-being by encouraging mindfulness, self-compassion, and presence
• Boosts attention and concentration by improving focus and cognitive control
• Encourages self-compassion by helping individuals develop a kinder and more accepting relationship within themselves

Mindfulness-Based Cognitive Therapy Techniques

MBCT techniques are a combination of traditional cognitive therapy methods and mindfulness activities. During a session, a therapist might employ the following techniques:

• Meditation: Meditative practices are at the core of MBCT. Therapists may perform guided meditation and teach individuals how to do self-directed meditation. These activities help people become more aware of their bodies, thoughts, and actions.
• Mindfulness: MBCT helps individuals become present and aware of their environment and conditions. Some mindfulness practices during MBCT sessions might include mindful stretching, breathing, and storytelling.
• Body scan: A body scan involves observing parts of the body and their sensations from head to toe or vice versa. During a body scan exercise, individuals release physical tension by noticing aches, pains, and tension.
• Mindful eating: Anyone can engage in mindful eating, but this technique might also support an individual struggling with an eating disorder or food-related anxiety. It involves paying attention to tastes, textures, and smells. It reduces emotional eating and makes the experience more enjoyable.
• Three-minute breathing space: This technique involves three steps—becoming aware, breathing, and expanding. The first step asks individuals to assess their current thoughts and sensations. Then, they focus on their breath as an anchor to the present moment. Finally, the individual exhales and expands awareness to the whole body.  

Mindfulness-Based Cognitive Therapy Effectiveness

Studies have shown that MBCT can produce effects as successful as maintenance antidepressant medication [*]. The same study showed that MBCT reduces the severity of depression symptoms and cravings for addictive substances.

However, research for MBCT’s efficacy is still ongoing, so it’s vital to discuss a tailored plan with your healthcare provider. It’s important to take these skills home and incorporate them into daily experiences, such as your morning routine or doing chores.

Is MBCT Suitable for Children or Teenagers?

MBCT can be suitable for children and teenagers. Mindfulness can be effective for children struggling with anxiety, depression, and emotional dysregulation. It’s also ideal for children with ADHD, as it can improve focus and impulse control.

On the other hand, MBCT is most suitable for teenagers with recurrent depression or anxiety. Depending on the age group, practitioners may adapt MBCT techniques to be more engaging or simplified. Younger children, for instance, may benefit from shorter, more interactive mindfulness exercises, while therapists might develop more practical applications for teenagers.

Instead of long meditations, MBCT sessions might include games, stories, and more creative activities. If your child is experiencing more frequent or severe depressive episodes, it might be best to consider CBT for kids. While MBCT is effective for creating present-moment awareness, CBT can be more impactful for changing negative thoughts and behaviors.

The Bottom Line

Mindfulness has become a staple in improving mental health and well-being. By combining MBCT with traditional therapy, individuals can learn practical skills to manage their emotions and respond to everyday challenges.

Is your child experiencing depressive episodes? Our depression worksheets equip kids and teens with the tools to develop healthier coping skills.

Sources:

1. Sipe W, Eisendrath SJ. “Mindfulness-Based Cognitive Therapy: Theory and Practice.” The Canadian Journal of Psychiatry, 2012.
2. Tickell A, Ball S, Bernard P, et al. “The Effectiveness of Mindfulness-Based Cognitive Therapy (MBCT) in Real-World Healthcare Services.” Mindfulness, 2019.
3. Riemann D, Hertenstein E, Schramm E. “Mindfulness-based cognitive therapy for depression.” The Lancet, 2016.