Mindfulness-based cognitive therapy, MBCT, is a modified form of cognitive therapy that incorporates mindfulness practices that include present moment awareness, meditation, and breathing exercises.
When It’s Used
MBCT was developed for people to prevent relapse from recurring episodes of depression or deep unhappiness. It has been proven effective in patients with major depressive disorder who have experienced at least three episodes of depression. Mindfulness-based relapse prevention may also be helpful in treating:
- Generalized anxiety disorders
- Bipolar Disorder
- General emotional distress
- Addictions
MBCT has also been shown to improve symptoms of depression in some people with physical health conditions as well, including:
- Vascular disease
- Traumatic Brain Injury
- Chronic pain
In addition, MBCT has been studied in women with fibromyalgia, showing its effectiveness in reducing the impact of this chronic condition.
How It Works
For a person who has recovered from a depressive state, sometimes normal sadness is a powerful trigger for relapse of depression. Rather than trying to avoid or eliminate sadness or other negative emotions, one learns to change their relationship with these emotions. Accepting sadness, for example, can be executed by practicing meditation and other mindfulness exercises. These activities rebalance neural networks, allowing the client to move away from automatic negative responses toward an understanding that there are other ways to respond to difficult situations. In effect, you will learn that you are not your thought patterns.
By developing a routine meditation practice, clients can use the technique whenever they start to feel overwhelmed by negative thoughts. When sadness occurs and starts to bring up the usual negative associations that can trigger a relapse of depression, the client is equipped with tools that will help them replace their negative thinking with calmness, compassion, and positive action. A study from the University of Oxford showed that such mindfulness-based therapy is just as effective as anti-depressant medication.