Mindfulness-Based Cognitive

Therapy
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. This therapy was formulated
to address depression. Using these tools, the mindfulness-based therapist
teaches a client to be in the here and now as well as break away from
negative thought patterns that can cause a decline into a mood-disordered
state; this therapy can help a person fight off a difficult frame of
mind before it takes hold.

MBCT is derived from the work of Jon Kabat-Zinn, a professor of medicine

and creator of the mindfulness-based stress reduction technique, which is
often used in meditation and yoga practices. Psychologists Philip Barnard
and John Teasdale contributed to this work; and later, Teasdale along with
psychologists Zindel Segal and Mark Williams combined this stress
reduction strategy with cognitive behavioral therapy.

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.
What to Expect
MBCT is normally conducted within a group setting, and the weekly
sessions are led by a therapist. In about eight meetings, you will
learn meditation techniques as well as basic principles of cognition, such as
the relationship between the way you think and how you feel. You will also
have the opportunity to learn more about your depressive condition. On the
days when there is no session, there is homework, which includes
practicing breathing exercises and mindful meditation. You will also be
encouraged to bring this present-moment awareness into your everyday
routines, when you prepare a meal, as you eat, while you shower, or when
you are walking.

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 antidepressant medication.