Depression is a common mental health disorder that affects millions of people worldwide. It’s characterized by feelings of sadness, hopelessness, and a lack of motivation or interest in activities that were once enjoyable. While there are many treatment options available for depression, including medication and talk therapy, mindfulness-based cognitive therapy (MBCT) has emerged as a popular and effective approach.
When I started MBCT, I’d already decided that I hated the world “mindfulness.” That word appeared everywhere … on magazine covers, book titles … it was everywhere. So when my therapist decided we needed a different approach to therapy, MBCT is what he came up with. Stick with me here if you’re so over mindfulness and everything it stands for. I promise you there could be a great outcome.
What is Mindfulness-Based Cognitive Therapy?
Mindfulness-based cognitive therapy (MBCT) is a type of therapy that combines cognitive therapy techniques with mindfulness practices. Cognitive therapy is a type of talk therapy that aims to change negative thinking patterns and beliefs that contribute to mental health disorders such as depression. Mindfulness, on the other hand, involves bringing awareness to the present moment and accepting it without judgment. According to Elisha Goldstein Ph.D. and author of The Now Effect, mindfulness is not the easiest theory to understand. So let’s clear this up.
MBCT was originally developed to prevent relapse in individuals with recurrent depression, but has since been used as a treatment for depression. “Mindfulness is basically just being aware, and can be practiced both formally and informally,” says Goldstein. So when you’re practicing it informally, that means you’re attempting to be more aware in everything you do.
Benefits of MBCT for Depression
1. Reducing Symptoms of Depression
One of the main benefits of MBCT for depression is that it can help reduce symptoms of depression. Research has shown that MBCT is just as effective as traditional cognitive therapy and antidepressant medication in reducing symptoms of depression. In fact, MBCT has been found to be particularly effective for you if you have a history of recurrent depression.
2. Improving Quality of Life
Depression can significantly impact your quality of life, affecting your ability to function in your personal and professional lives. MBCT has been found to improve overall quality of life for those with depression by reducing symptoms and improving overall well-being. Additionally, practicing mindfulness has been shown to improve cognitive function, which can help you perform better at work or school.
3. Preventing Relapse
MBCT was originally developed as a relapse prevention strategy for those with recurrent depression. Research has shown that MBCT can significantly reduce the risk of relapse in people with a history of depression. In fact, a study published in the Journal of Consulting and Clinical Psychology found that MBCT was just as effective as antidepressant medication in preventing relapse for those of you with a history of depression.
4. Managing Anxiety
Anxiety is often hand-in-hand with depression, meaning that if you have depression, you may also experience symptoms of anxiety. MBCT has been found to be effective in managing symptoms of anxiety by reducing negative thoughts and feelings of worry. Additionally, mindfulness practices can help you become more aware of your thoughts and emotions, allowing you to better regulate your response to stressful situations. This was the part of MBCT that I valued the most. My anxiety was right in line with my depression so learning how to tame my anxious mind and hold my hand up to challenge the anxious thoughts was a huge success for me.
5. Building Resilience
Practicing mindfulness can help you build resilience to stress and adversity. By becoming more aware of your thoughts and emotions, you can better manage your response to difficult situations. Additionally, mindfulness can help you develop a more compassionate and non-judgmental approach to your thoughts and emotions, which can improve overall well-being and help you bounce back from setbacks.
Getting Started with MBCT
Now, keep an open mind about this. If you can’t stand the buzzword that “mindfulness” has become, you’re going to have to just trust me. I still hate the word and refuse to read about how to eat mindfully, how to exercise mindfully, blah, blah, blah. But coupled with cognitive behavioral therapy, it makes mindfulness slightly more palatable.
If you’re interested in trying MBCT for depression, there are several ways to get started. First, talk to your PCP to see if MBCT is a good fit for you. They can provide you with a referral to a therapist who is trained in MBCT. Additionally, there are many self-help resources available, including books and online courses, that can help you get started with MBCT on your own.
By combining mindfulness practices with cognitive therapy techniques, you can learn to recognize and challenge negative thought patterns, develop a greater awareness of your emotions, and cultivate a more positive and compassionate attitude toward yourself. Although it can take some time and effort to develop these skills, the long-term benefits of mindfulness-based cognitive therapy can be life-changing. It may be difficult to find a practitioner who offers MBCT, but there are resources online that can get you to the right person.
