Mindfulness – state of being aware of our own feelings,thoughts and actions and accepting ourselves. Cognitive therapy- psychotherapy helps people identify and stop repeating patterns of negative emotions which are affecting their mental health. When these two come together they form Mindfulness Based Cognitive Therapy(MBCT).
Mindfulness based cognitive therapy or MBCT has one main goal -to break the cycle of depression that someone is going through. This therapy is devised to help people with depression to manage their symptoms and avoid relapse. With the help of meditation and clinical applications this therapy follows principles of mindfulness and aids depressed people.
A little background of MBCT:
MBCT is a new therapy approach developed by Zindel Segal, Mark Williams, and John Teasdale. Their work is based on the earlier work of Teasdale, Jon Kabat-Zinn, and Phillip Barnard.This mindfulness based therapy is influenced by buddhist principles, spiritual influences, and acceptance and commitment therapy principles.
First clinical study of MBCT was designed as an eight week program to help people cope with the toll that health concerns take on you mentally and physically, it was
published in 2000.
One of the founders of MBCT realised that many people suffering with depression often get better with medications and other practices but what he has also observed is that these people often have higher chances of relapsing as they haven’t been completely healed. Getting well is half of the problem but staying well is the other half of the problem which is harder.
What is Mindfulness-Based Cognitive Therapy(MBCT)?
You’re probably wondering right now “Well, what exactly is MBCT ?”.
It’s a very pragmatic health practice for regulating emotions, it isn’t about transcending god or finding peace, it’s simply about harnessing attention to the agenda of selfcare. Purposely attending to the present moment without judgement and not avoiding feelings of sadness altogether but instead to regulate those negative emotions and understand them.
Human brains have different modes of perceiving and processing data, the “being” mode- is characterised by direct, immediate, intimate experience of the present. The being mode involves a shift in our relation to thoughts and feelings. The “doing” mode, however, involves thinking about the present, past, and future. MBCT practices the “being” mode as it emphasises long lasting emotional changes.
What MBCT Treats?
Mindfulness based cognitive therapy was first developed to treat patients suffering from depression and to avoid patients from relapsing into depression. It treats patients and helps them take control of parts of their brains which have a negative thinking pattern.It can heal – depression, anxiety, bipolar disorders, social anxiety and in some cases it helps improve symptoms of depression in those with diseases as well.
What are the Major Goals of MBCT?
One of the main goals was to modify the effect sadness has on memory and then teach people this effect so that they understand their emotions better because it’s more effective and efficient. They wanted to help people develop a new relationship with sadness and to not avoid the whole emotion.
Using CBT (COGNITIVE BEHAVIOURAL THERAPY) new thoughts will be brought up in the present moment to break the negative loop of emotions people might get sucked into. MBCT participants are taught how to become more aware of their thoughts and actions
People are taught three minute exercises which force them to live in the present like-
- OBSERVE YOUR EMOTIONS (How do you feel right now?)
- DEEP BREATHS (focus on your breathing pattern)
- ATTENDING TO YOUR BODY AND PHYSICAL SENSATIONS.
How does Mindfulness help Depression and Anxiety?
- Mindfulness comes to the picture because the therapy revolves around teaching people how to deal with sadness and not to relive old depressive episodes. Many patients who were first diagnosed and treated with depression have a higher chance to relapse after a few months when they’re feeling down.
- Mindfulness helps you recognize old toxic thinking patterns and distance yourself from old thoughts and actions and be here or live in the present.
- It helps people practice guided or self meditation which helps them gain greater awareness of thoughts which helps with anxiety.
Why and when should you Consider MBCT?
Primary goal is to help people get over chronic depression. MBCT can help with
- Anxiety
- Depression
- Bipolar disorder
- Depression relapse prevention
- Low mood/ unhappiness
If you have symptoms of or are diagnosed with any of the above listed you should consider MBCT as a treatment option it will help you find a way of dealing with your emotions so that you won’t have to fight with yourself all the time.
Where can you find an MBCT Therapist?
Finding MBCT psychotherapists online is one of the options you should consider.
As MBCT is a newer approach to therapy, there aren’t a lot of MBCT therapists online hence online access to therapy might be your best option. There are multiple programs online which will help you find a therapist
