Mindfulness-based Cognitive Therapy

Mindfulness-based cognitive therapy (MBCT) is a type of psychotherapy used on patients with depressive disorders. It integrates aspects of cognitive behavioral therapy for depression with the mindfulness-based stress reduction program.

What is it really? When is it recommended?

First of all, keep in mind that it includes two therapeutic approaches with similar origins, but with some differences. To better understand what they are about, let’s look at the characteristics of each one.

Cognitive behavioral therapy and attention

First, cognitive behavioral therapy belongs to the category of “other wave therapies”. The approach focuses on the role of cognition at the root and maintenance of problems.

One of the most prominent experts, psychiatrist Aaron T. Beck, explains depression from the “cognitive triad”. That is, a patient has a negative view of himself, facts and the future.

Therefore, depressive symptoms are a consequence of negative thought patterns. In this context , cognitive therapy seeks to intervene in these patterns (cognitive imbalances) to replace them with healthier and more adaptive patterns.

Meanwhile, third-generation therapies focus on contextual functions and functional analysis of behavior. That is, the context in which the behavior works, what for and how to adapt it to something healthier, instead of eliminating it.

Mindfulness is part of this classification, and that’s just how the creator, Jon Kabat Zinn, interprets it. It is about focusing on the present moment (here and now) of experiences as they appear, without judging them.

Uses for mindfulness

One can use mindfulness in different situations, which are not necessarily related to diseases. It is especially useful for, among other things, depression, generalized anxiety, phobias and eating disorders. There is also evidence that it contributes to the treatment of addiction and obsessive-compulsive disorder.

The area of ​​use is quite wide and is actually suitable for both adults and children. Since it works with relaxation, meditation and conscious breathing, it can help improve performance, concentration and the ability to cope with difficult situations.

Among other things, it helps with the following:

• Stay away from negative thoughts
• Focus on self-compassion
• Regulation of emotions
• Become aware of your own thoughts and feelings
• Avoid guilt
• Better mood
• Strengthening self-esteem

How does mindfulness-based cognitive therapy work?

As we said above, the basis of mindfulness-based cognitive therapy (MBCT) is Jon Kabat-Zinn’s mindfulness-based stress reduction (MBSR) program. It is a proposal from Segal, Williams and Teasdale, aimed at preventing relapse in patients with depression. In particular, it has a duration of eight weeks.

It combines relaxation and meditation with body scanning. This technique helps a person to be more aware of their body experiences. It also emphasizes psychoeducation so that people have the tools to relate to their thoughts differently.

Cognitive therapy emphasizes the connection between thoughts and emotions. Thus, it is a two-part program.

The part

The first four sessions are about self-knowledge and awareness. This is because today’s fast pace makes many people unaware of what is happening to them and why. People learn some relaxation and breathing techniques to get in touch with all parts of the body.

Then they move on to mood exploration. The goal here is to learn to focus on them. There are self-shots during the day to identify pleasant moments and the emotions that accompany them.

Part two

The last three sessions constitute the second phase of the treatment. When a person is aware of their feelings and thoughts, they must seek positive coping.

They achieve this by breathing and designing different action plans when they experience discomfort. In this way, it is possible to find alternative ways to stop perpetuating what is bothering them.

Mindfulness-Based Cognitive Therapy: How Does It Help With Depression?

Mindfulness-based cognitive therapy focuses on the identification and recognition of thoughts, here and now. In this way, and with meditation, it is possible to gradually interrupt the priming and affect depression.

In the same way, thoughts of guilt and self-criticism diminish. This is because mindfulness works with the suspension of judgment. As you can imagine, the person learns to pay more attention to their thoughts and identify their feelings. Thus, they make them realize that thinking and feeling go hand in hand.

Be aware that depression sometimes causes certain situations, especially social ones, to be avoided. This avoidance decreases with CAPT, as the awareness of what they feel increases and makes them seek other ways to solve it.

Things to keep in mind with mindfulness-based cognitive therapy

Depression is a major concern worldwide due to its high incidence. The most aggravating factor is the risk of relapse, even during treatment. Fortunately, the mindfulness-based cognitive therapy (MBCT) approach has yielded positive and promising results.

Psychoeducation, relaxation and attention not only give a patient the opportunity to “think better of himself.” It also provides positive coping resources. This is mainly because it is an effective metacognitive exercise to center itself and reduce priming.

In short, mindfulness opens a door to think about what is happening here and now. It suspends routine and automatic solutions that often prevent you from getting out of the negative loop. The development of self-observation works in the same way as it orients itself towards more creative and adaptive solutions.