Mindfulness-Based Cognitive Therapy (MBCT) is an evidence-based therapeutic approach that combines elements of cognitive therapy with mindfulness techniques. It was developed to help people who suffer from recurrent episodes of depression, particularly those who have experienced three or more episodes.
Here are the key components and principles of MBCT:
MBCT has been found to be effective in reducing the risk of relapse for people with recurrent depression, sometimes showing results comparable to maintenance antidepressant medication. It is also used as a preventive measure for individuals with a history of depression but who are currently in remission.
Overall, MBCT aims to empower individuals to develop a different relationship with their thoughts and emotions through mindfulness, thereby reducing the likelihood of becoming trapped in patterns of depressive relapse.
Mindfulness Practices:
MBCT integrates mindfulness meditation practices, which originate from mindfulness-based stress reduction (MBSR) developed by Jon Kabat-Zinn. These practices involve paying attention to the present moment with a non-judgmental and accepting attitude. Typical mindfulness exercises include body scans, sitting meditation, and mindful movement (e.g., yoga).
Cognitive Therapy Techniques:
MBCT also incorporates principles and techniques from cognitive therapy, which focus on identifying and changing negative thought patterns and beliefs. Participants learn to recognize when their thoughts are spiraling into depressive patterns and develop skills to challenge and reframe these thoughts.
Relapse Prevention:
The primary goal of MBCT is to prevent relapse in individuals who have recovered from depression. It aims to teach participants to notice early signs of relapse, such as negative thought patterns or mood changes, and to apply mindfulness and cognitive techniques to prevent a full relapse into depression.
Group Format:
MBCT is often conducted in a group format over eight weekly sessions, similar to MBSR. Participants learn and practice mindfulness techniques together, share their experiences, and receive guidance from a trained therapist.
Homework Assignments:
Participants are typically assigned homework between sessions to practice mindfulness exercises and apply cognitive techniques in their daily lives. This reinforces learning and helps integrate these skills into everyday situations.