Mindfulness-Based Cognitive Therapy, or MBCT, which is an evidence-based method for providing psychotherapy.
As the name suggests, MBCT uses techniques from Cognitive Behavioral Therapy (CBT) and Mindfulness, which traces its roots to ancient Buddhist practices of self-awareness and control. MBCT focuses on your thoughts, feelings, and actions with the intention of providing awareness, knowledge, and practical skills that you can use outside the therapy session.
MBCT is beneficial for several reasons, but one of the biggest is that it can bring early results and immediate symptom relief. Most people will notice improvements in their mood, outlook, and capacity to handle life stressors within the first few sessions! MBCT can also help provide those “aha!” breakthrough moments, where the answer to life’s problems suddenly becomes clear. Plus, MBCT has been found to effectively treat a host of emotional and psychological issues, such as (see Segal & Teasdale, 2018):
- Stress
- Burnout
- Depression
- Anxiety
- Low self-worth
- Relationship problems
- Trauma
- And much more
How does MBCT work?
MBCT works in three main ways to provide healing and create change: MBCT seeks to enhance your sense of awareness and insight. You can learn to recognize and understand your thoughts and emotions. You can discover unique aspects of your personality, including hidden strengths and untapped potential. And, you can gain new perspective regarding your obstacles. Some examples of this might include:
- Noticing emotional triggers
- Understanding where your beliefs come from
- Recognizing your true values
- Hearing a “second opinion” or outsider’s perspective regarding your situation
- Connecting your thoughts, feelings, and behaviors
MBCT also provides crucial education and knowledge based on the latest research findings. You have the chance to understand what causes and contributes to emotional problems, like depression and anxiety. You can gain valuable insight regarding personal and relational issues, which you can then apply outside of therapy. Here’s what that might look like:
- Learning the neurological roots of depression and anxiety
- Discovering the mind-body connection
- Using evidence from the research to your life
- Understanding how therapy works
- Gaining insight from psychological science
Finally, and most importantly, MBCT equips you with effective skills for coping and dealing with real-world problems. You may have all the insight and knowledge in the world, but if you don’t take action and apply it, nothing will change. One of the most significant skills you will learn is the practice of mindfulness, which helps you think and act in a new and healthier way. Additionally, you can learn how to set boundaries with stressors, practice effective self-care, and utilize other tools learned in psychotherapy, such as:
- Mindfulness meditation
- Gratitude practices
- Mind relaxation techniques
- Diaphragmatic deep breathing
- Social and relational skills
The more you develop awareness, knowledge, and usable skills, the more things will improve. You can learn to change the way you relate with your thoughts and feelings. You can gain new levels of focus and concentration. In addition, you can find practical solutions to real-world problems.