What is mindfulness-based cognitive therapy (MBCT)?

Mindfulness-based cognitive therapy, or MBCT, is an effective treatment method that combines tools from both mindfulness and cognitive behavioral therapy (CBT) and teaches you skills in a structured, group-based format.

Mindfulness is a practice that can help you stay present and aware of each moment instead of getting lost in your thoughts. Cognitive behavioral therapy (CBT) is a mental health therapy that focuses on helping you untangle and change unhelpful thinking patterns. With MBCT, you learn skills from both methods so that you’re better equipped to accept things that happen in life. It can also help you become more resilient against depression and other mental health concerns.

Who MBCT is for

MBCT can be helpful for a wide range of mental health conditions. Even if you don’t live with a mental health diagnosis, MBCT could still help you be more aware of your thoughts and stay grounded in the present moment.

Generally, MBCT is most effective for mental health conditions that are characterized by getting stuck in unhelpful and automatic patterns of thinking. Research shows that MBCT is helpful for:

Depression

MBCT was originally created to prevent depression relapse. Research shows that it can be a highly effective treatment for major depression. It can also help reduce relapse rates for people with treatment-resistant depression and help you feel better if you’re currently experiencing depression symptoms. It can also help reduce depression associated with other somatic conditions, like chronic pain.

Anxiety

Research has found that MBCT can be just as effective as CBT methods designed specifically to treat generalized anxiety disorder. MBCT can reduce anxiety by helping people identify and reframe negative thought patterns while staying grounded in the present moment.

Obsessive-compulsive disorder (OCD)

MBCT can be helpful in treating people who experience symptoms of OCD. In one randomized controlled trial, MBCT was just as effective as medication for people with mild to moderate symptoms of OCD. It can work as a complementary treatment for OCD as well. 

Post-traumatic stress disorder (PTSD)

Treatment of PTSD usually requires a multifaceted approach. But research shows that MBCT may be an effective supplementary treatment for people who’ve experienced trauma. MBCT can improve emotional regulation, reduce PTSD symptoms, and help people feel more in control of their reactions to trauma-related triggers.

Stress

Even if you don’t live with a specific mental health diagnosis, MBCT can help reduce stress and improve your overall well-being. You can learn important skills to be more grounded and present in your everyday life.

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Techniques used in MBCT

Many different techniques are used in MCBT. Each session, you’ll learn new skills and strategies to change the relationship you have with your thoughts. These techniques encompass concepts from both mindfulness and CBT.

Some of these techniques include:

• Learning about mindfulness and “automatic pilot”: This involves understanding how much of our daily lives are spent on “autopilot,” where we react automatically without awareness. MBCT helps you recognize these patterns and move toward a more mindful way of responding to thoughts and emotions.
• Mindful breath: This is a fundamental mindfulness practice that teaches you to anchor your attention to your breath and ground yourself in the present moment. 
• Body scan: This is a guided practice in which you slowly bring attention to different areas of your body and notice any physical sensations that are present without judgment. 
• Acceptance and “letting be”: Instead of trying to push away or control distressing thoughts and emotions, this technique teaches you to acknowledge them with acceptance. You learn to sit with discomfort rather than reacting impulsively to it.
• Decentering: MCBT helps you “decenter” yourself from your thoughts, allowing you to see thoughts as mental events rather than absolute truths.
• Recognizing automatic thoughts: This is a CBT-based approach in which you learn to identify habitual thought patterns that contribute to distress. By becoming aware of these automatic reactions, you can start to challenge and reframe them.
• Self-care activities: You might keep a log of how well you’re taking care of yourself (like whether you’re getting enough sleep, exercising, and so on) and how these behaviors impact how you feel.

Key things to know about MBCT

There are some other things to know about MBCT that may help you decide whether it’s the right treatment for you:

• It’s usually delivered in a group setting. MBCT — as well as other mindfulness-based interventions like mindfulness-based stress reduction (MBSR) — are often delivered in groups. But therapists can also borrow its techniques to use in individual therapy as well.
• You’ll need to practice your skills between sessions. People often need lots of practice to strengthen mindfulness-based skills. Part of MBCT is developing a personal meditation practice; completing “homework” and practicing between sessions can make a difference in how effective the treatment is for you.
• It isn’t religious. Although mindfulness originated from ancient spiritual traditions in Asia, in Western medicine and mental health treatment, it’s used secularly — meaning that there’s no religion involved. Anyone of any spiritual background can practice and benefit from mindfulness.

Starting mindfulness-based cognitive therapy

If you think MBCT would be helpful for you, the first step is to look for a group that’s starting soon, either online or in your local area. Access MBCT maintains a website of MBCT therapists in different regions. You can also conduct a Google search for MBCT groups in your city.   

Even though MBCT is done in a group setting, the therapist (facilitator) may want to check in with you beforehand to learn more about your mental health concerns and make sure that the group is a good fit for you. This is also a good opportunity for you to ask questions and address any concerns you may have.

The facilitator will likely have a curriculum that reviews what you’ll be covering in each session. This can help you feel more prepared for what exactly you’ll be learning.

Find care with Rula

MBCT is a great option to learn how to become more present in your everyday life. If you live with a mental health condition like depression, it’s a research-backed intervention for helping you feel better and avoid relapse. If the group format isn’t for you, you can ask your therapist about the possibility of incorporating some of MBCT’s concepts into your sessions.

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.

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