Key Takeaways
- Mindfulness-based cognitive therapy (MBCT) combines elements of cognitive behavioral therapy (CBT) and mindfulness. Other types of therapy include mindfulness, like acceptance and commitment therapy (ACT) and dialectical behavior therapy (DBT).
- MBCT is a short-term approach typically used to help manage recurrent major depression. It may not be the best fit if you’re looking for long-term therapy or have other severe mental health conditions.
- The right type of talk therapy depends on your mental health needs and goals. Rula’s network of mental health professionals qualified to help you determine which therapy approach is right for you.
Mindfulness is a technique used in several types of talk therapy to help people manage stress and become more self-aware. It’s a core component of mindfulness-based cognitive therapy (MBCT), which combines mindfulness exercises with elements of cognitive behavioral therapy (CBT). If you’re interested in mental health support, you may be wondering how MBCT compares to other types of therapy.
The answer depends on what you’re looking for from your therapy experience. MBCT was originally created to treat recurrent major depression and is now considered an effective approach for increasing self-awareness, emotional regulation, and the ability to handle life’s challenges. It’s a structured eight-week group program, with weekly sessions between 2 to 2.5 hours and homework between sessions.
Below, we compare MBCT with four other types of therapy so that you can feel more empowered to find the right type of treatment for your needs.
Mindfulness-based stress reduction (MBSR) vs. MBCT
MBCT and mindfulness-based stress reduction (MBSR) are two of the most well-known mindfulness-based therapeutic interventions. Both techniques are centered around the concept of mindful awareness. But while MBCT typically focuses on addressing thought patterns associated with recurrent depression, MBSR is used more generally to manage stress, anxiety, and chronic pain.
MBSR teaches people how to increase mindfulness and improve their overall well-being through activities like yoga, stretching, body scans, and meditation. Similar to MBCT, MBSR typically lasts for eight weeks and involves weekly sessions and daily take-home assignments. (MBCT can include individual sessions, but it’s less common.) Another point to consider is that MBSR tends to have larger class sizes than MBCT.
The bottom line: MBSR may be a good fit if you’re interested in learning how to reduce stress and improve overall well-being through mindfulness activities in a group setting.
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Cognitive behavioral therapy (CBT) vs. MBCT
As mentioned earlier, MBCT combines elements of CBT with mindfulness and meditation practices. And although CBT doesn’t teach mindfulness, it encourages people to become more aware of their thoughts and behaviors.
CBT is a collaborative, goal-oriented approach to therapy. Over the span of your individual therapy sessions, your therapist will help you better understand the connection between your thoughts, feelings, and behaviors. While MBCT encourages people to acknowledge thoughts and feelings without judgment, CBT focuses on challenging negative thoughts and behaviors so you can create positive change.
Both types of therapy are considered effective for major depressive disorder, but CBT is also used to treat a wider range of conditions, including post-traumatic stress disorder (PTSD), eating disorders, and substance use disorders. It can also be helpful for navigating difficult situations, like anger, grief, and interpersonal conflict.
The bottom line: CBT is an effective treatment for people who are looking for one-on-one support that can help them learn to reframe their perspective so they can better manage their mental health and well-being.
Acceptance and commitment therapy (ACT) vs. MBCT
Acceptance and commitment therapy (ACT) teaches people how to remain present, prioritize personal growth, and live a meaningful and purposeful life. Similar to MBCT, mindfulness plays an important role in ACT. But while MBCT teaches people how to observe and let go of negative thoughts and emotions, ACT encourages people to accept difficult thoughts and feelings without trying to change or control them.
ACT typically involves weekly individual therapy sessions. Compared with MBCT, ACT uses a wider range of exercises and interventions to teach people how to cultivate self-awareness and self-acceptance. For example, your therapist may ask you questions like, “Why do you think these emotions feel challenging to you?”
ACT can help manage depression and is also considered effective for anxiety, eating disorders, psychosis, and obsessive-compulsive disorder (OCD). It can help people cope with burnout and the distress associated with physical health issues too.
The bottom line: If you’re looking for help accepting difficult life circumstances — whether it be a distressing event or a serious mental health condition — ACT can provide the skills to help you cultivate greater self-awareness and live a more fulfilling life.
Dialectical behavior therapy (DBT) vs. MBCT
Similar to MBCT, dialectical behavior therapy (DBT) is based on elements of CBT and mindfulness. However, DBT and MBCT have very different approaches and purposes. DBT focuses on helping people become more aware and accepting of their emotions. It teaches you how to regulate intense emotions, manage harmful behaviors, and improve relationships.
Conversely, MBCT mindfulness offers insight into thoughts, feelings, and bodily sensations associated with relapse or recurrence mental health symptoms.
DBT is a long-term therapy that’s available in both individual and group therapy formats. It was first created to treat borderline personality disorder (BPD) but is now used to manage symptoms of depression, bipolar disorder, trauma, and suicidal thoughts and behaviors.
The bottom line: DBT can be an effective treatment for people who are struggling with intense emotions and looking for long-term support.
MBCT encourages people to observe their thoughts without judgment. It focuses on present-moment awareness and acceptance, which makes it effective in reducing rumination and improving emotional resilience.
Find care with Rula
If you’re interested in trying MBCT, the first step is to meet with a qualified mental health professional to discuss your treatment needs and goals. While MBCT can be effective for people with depression, it may not be the right fit for everyone’s symptoms and circumstances. Fortunately, Rula’s mental health professionals are qualified to help you determine which therapy approach is right for you.
At Rula, we’re committed to delivering a comprehensive behavioral health experience that helps people feel seen and understood so they can get back to feeling their best.
Rula makes it easier to find a licensed therapist or psychiatric provider who accepts your insurance so you don’t have to choose between affordable care and excellent care. With a diverse network of more than 15,000 providers, 24/7 crisis support, and appointments available as soon as tomorrow, we’re here to help you make progress — wherever you are on your mental health journey.
About the author
Alex Bachert
Alex Bachert is a freelance copywriter and mental health advocate. Since earning her masters degree in public health, she has focused her career on creating informative content that empowers people to prioritize their health and well-being. Alex has partnered with organizations like Ro, WellTheory, and Firsthand, and her work has been recognized by the Digital Health Association.
When she’s not writing about mental health, Alex is usually playing pickleball, meeting with her local board of health, or enjoying time with her three kids.
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