Mindfulness-based Cognitive Therapy, also called mindfulness-based therapy or MBCT, is one method of treatment used for people who suffer repeated bouts of depression or chronic unhappiness. It combines the ideas of cognitive therapy with meditative practices and attitudes based on the cultivation of mindfulness to help individuals manage a wide range of emotional and psychological challenges, from trauma to social anxiety.
Here at Connect Cognitive Therapy, we offer MBCT as a gentle, structured approach for clients in Mississauga, Ontario, who are looking to break free from negative thought patterns and live more fully in the present. Recent research has shown that mindfulness-based skills reduce the chances of depression returning, especially for people who have been clinically depressed three or more times in their lives. Our therapists will teach you techniques you can practise during sessions and at home to achieve real change.
An Introduction to Mindfulness
If you’ve tried traditional talk therapy before—maybe several times—and found it unhelpful or unsustainable, then mindfulness-based therapy might be a good option to try next. MBCT helps people separate themselves from their thoughts and moods and teaches them how to recognise their sense of being. Rather than serving as pointed guidance in the moment, it gives participants the necessary tools to combat depressive symptoms as they arise. Don’t like the idea of attending therapy for the rest of your life? Armed with the right mindfulness techniques, you can be your own therapist moving forward!
What Is MBCT Used to Treat?
MBCT was originally developed to prevent relapse in people with recurrent depression, but its uses have expanded to support a variety of mental health concerns, including:
Depression and Anxiety
MBCT teaches individuals to observe thoughts and feelings without judgment. This has a positive effect on rumination and emotional reactivity, which are two major contributors to depression and anxiety. Clients working with a mindfulness specialist will learn to pause and respond with awareness rather than reacting automatically to stressors.
Food and Eating Issues
MBCT helps bring awareness to emotional triggers and automatic behaviours related to eating. By cultivating more mindful eating habits, individuals can develop a healthier relationship with food and reduce harmful emotional patterns, like binge eating.
General Low Mood and Negative Thinking
For those dealing with persistent low mood, MBCT offers tools to combat cycles of negative self-talk. You’ll learn to:
1. Notice when you drift into dangerous territory
2. Distance yourself from those negative thoughts
And finally…
3. Return your attention to the present.
Over time, it will become easier to cut off the negativity spiral the moment it begins.
Body Sensations, Like Weariness or Sluggishness
Did you know that depression can present in physical ways? Fatigue and sluggishness are common symptoms. MBCT invites gentle attention to these bodily sensations, which can help individuals become more attuned to their needs. With a little extra insight, you’ll learn to engage in restorative self-care rather than shutting down when things get hard.
Psychosis
While not a cure, MBCT can help individuals living with psychosis become less reactive to distressing thoughts or sensory experiences. With careful guidance, mindfulness techniques promote emotional regulation and awareness without intensifying symptoms.
Answering Common Questions About MBCT
Mindfulness-based Cognitive Therapy is not the most common therapeutic modality, so this might be the first you’re hearing of it. If that’s the case, we’ll be glad to answer any questions you have on the subject. Start here:
Q: What’s the Difference Between MBCT and Traditional CBT?
A: Great question. MBCT is actually a kind of CBT. While general CBT focuses on identifying and challenging negative thoughts, MBCT teaches individuals to observe thoughts from a distance and accept them simply as they are. The emphasis is on awareness, presence, and self-compassion rather than fixing or changing thoughts directly.
Q: What Is MBCT Therapy Used For?
A: MBCT is used to treat recurrent depression, anxiety, eating issues, stress-related disorders, and more. It can also support people with chronic health conditions, including pain and psychosis. It’s especially helpful for those who experience repetitive, negative thinking or emotional reactivity, whether due to a diagnosed condition or otherwise.
Q: Is Mindfulness Just Meditation?
A: No. Meditation can be a key component, but mindfulness includes psychoeducation, cognitive skills, and a range of behavioural strategies. It’s a structured form of therapy that helps clients integrate mindfulness into their daily lives, not just a meditation class.
Q: Can I Practise MBCT at Home?
A: Yes, you can! The whole point of MBCT is to provide you with practical mindfulness exercises that can be integrated into your everyday life. With guidance from their therapists, many clients continue to practise at home between sessions, using techniques like body scans, breath awareness, and mindful walking.
Q: What Are the 5 R’s of Mindfulness?
A: As you dive deeper into the world of mindfulness, you may come across the 5 R’s. These provide a framework for responding to intrusive thoughts or emotions. They are:
- Recognise what’s happening
- Respond by pausing instead of reacting
- Relax the body and mind
- Return your attention to the present moment
- Repeat as needed
If you have any more questions, don’t hesitate to get in touch.