What Is Mindfulness-Based Cognitive Therapy?

Mindfulness-based cognitive therapy is a type of psychotherapy used in patients with depressive disorders. It combines aspects of cognitive behavioral therapy for depression with a mindfulness-based stress reduction program.

What exactly is mindfulness-based cognitive therapy? When is it recommended? First of all, it should be remembered that it contains two therapeutic propositions of similar origin, but with some differences. To better understand what’s going on, it’s worth reviewing the characteristics of each of them. We describe it below.

Cognitive behavioral therapy based on mindfulness

First of all, cognitive behavioral therapy belongs to the so-called second wave therapy. Her approach focuses on the role of cognition in creating and maintaining problems.

One of its most prominent representatives, psychiatrist Aaron T. Beck, explains depression with the help of the so-called “cognitive triad.” The patient has a negative image of himself, facts and the future.

Therefore, symptoms of depression are viewed as a consequence of negative thought patterns. In this sense, cognitive therapy seeks to intervene in these patterns (cognitive errors) in order to replace them with healthier and more adaptive ones.

In contrast , third-generation therapies focus on contextual aspects and functional behavior analysis. That is, they first deal with the context in which the behavior occurs. And then they explore why and how to adapt them into something healthier, rather than completely eliminating them.

This third group is mindfulness. Its creator, Jon Kabat Zinn, describes this technique as full attention. It focuses on the present moment (here and now) of experiences exactly as they arise, without judging them.

Applications of Mindfulness

Mindfulness or full attention is used in a variety of situations that are not necessarily disease related. It is especially useful in the case of problems with depression, generalized anxiety, phobias, and eating disorders, among others. Likewise, it has been found to contribute to the treatment of addictions and compulsions.

Its scope of application is quite wide and is even recommended for both adults and children. By working on relaxation, meditation, and mindful breathing, it can help you improve your performance, concentration, and your ability to cope with difficult situations.

Mindfulness helps, among other things:

• Distance yourself from negative thoughts.
• Concentrate on self-compassion.
• Regulate emotions.
• Become aware of your own thoughts and feelings.
• Avoid blame.
• Improve mood.
• Strengthen your self-esteem.

How does mindfulness-based cognitive therapy work?

Mindfulness-based Cognitive Therapy was developed on the basis of Jon Kabat-Zinn’s Mindfulness-Based Stress Reduction Program (MBSR). This is a proposal by Segal, Williams and Teasdale to prevent relapse in depressed patients. In this case, its duration is eight weeks.

It combines relaxation and meditation with body scanning, a technique that helps you be more aware of your body sensations. He also attaches importance to psychoeducation so that people have the tools to make contact in a different way with their thoughts.

Cognitive therapy emphasizes the link between thoughts and feelings. To this end, the program consists of two main parts.

First part

The first four sessions are oriented towards self-discovery and awareness. The dizzying pace of the day leaves many people unaware of what is happening to them and why. Patients learn relaxation and breathing techniques to recognize each part of their body.

Once this is worked through, the mood survey begins. At this stage, we try to learn to focus on them. This is accompanied by self-recording throughout the day to identify pleasant moments and accompanying sensations.

Second part

The last three sessions are the second phase of treatment. When a person is aware of their feelings and thoughts, it is suggested to look for a positive way to face problems.

This is achieved by breathing and designing different action plans in case of discomfort. In this way , alternative ways can be found to stop perpetuating what is causing suffering.

Mindfulness-based Cognitive Therapy: How It Helps Depressed Patients

Mindfulness-based cognitive therapy focuses on identifying and recognizing thoughts here and now. In this way, with the practice of meditation, one can gradually break the rumination which is an aspect of depression.

Likewise, thoughts of guilt and self-criticism are diminished as the use of mindfulness is intended to suspend judgment. The person learns to pay more attention to their thoughts and to identify their emotions, which allows them to recognize that thinking and experiencing feelings are intertwined.

It should be noted that sometimes depression leads to avoidance of certain situations, especially social ones. In the case of mindfulness-based cognitive therapy, this tendency is reduced. The person increases their awareness of what they feel and looks for other ways to solve this problem.

Mindfulness-Based Cognitive Therapy – What Should You Remember?

Depression is one of the major problems worldwide given its high prevalence rate. Worse still, there is a risk of relapse even during treatment. Fortunately , the mindfulness-based cognitive therapy approach shows positive and promising results.

Through work based on psychoeducation, relaxation and awareness of the patient not only is strengthened “thinking and seeing yourself”. This type of therapy also provides positive coping resources. It is an effective metacognitive exercise to redirect attention and reduce ruminations.

Ultimately, mindfulness opens the door to thinking about what is happening here and now. It suspends the routine and automatic solutions that usually prevent us from getting out of the vicious circle. The development of self-observation works in the same direction as it leads towards more creative, adaptive and less stereotypical solutions.