Are you an expat or repat interested in mindfulness and seeking a practical therapy to address depression and negative thinking? Mindfulness-Based Cognitive Therapy (MBCT) could be the ideal choice for you.

What is Mindfulness-Based Cognitive Therapy?

MBCT involves training our focus to be in the present moment, away from the worries and regrets that often occupy our minds and distract us. “Cognitive” pertains to our mental processes. Cognitive therapies like CBT focus on recognizing and altering dysfunctional thinking patterns, as well as the unhelpful behaviors and emotional responses associated with them. MBCT combines both approaches, using acceptance and awareness to facilitate changes in thinking, promote better decision-making, and enhance mood.

But isn’t mindfulness just meditation?

MBCT is indeed a component of meditation, and you and your MBCT therapist may decide to incorporate meditation into your sessions. However, mindfulness, or being present-focused, is a state of being that can be applied to each moment. Research shows that it can significantly improve daily coping and overall well-being. In therapy, MBCT teaches us to allow negative moods, sensations, and thoughts to enter without reacting or battling against them. The aim is to learn how to focus on each moment without judgment and to realize that holding onto negative feelings is unproductive.

Mindfulness-Based Cognitive Therapy for Depression

Originally developed to assist those with recurrent depression, MBCT consistently demonstrates through research its ability to reduce the risk of relapse. In addition to depression, MBCT can also be beneficial for anxiety, stress, bipolar disorder, low moods related to illness, and negative thinking.

What does a session entail?

Like all forms of talk therapy, your therapist will ask targeted questions and attentively listen to your responses, reflecting back what they hear. However, MBCT is also a highly practical therapy, so sessions may involve exercises and various tools, such as guided meditations, visualisations, and “body scanning” to help you identify areas of tension. You may also receive homework assignments to complete between sessions.

What is the difference between Mindfulness-Based Cognitive Therapy and Mindfulness-Based Stress Reduction?

Mindfulness-Based Stress Reduction (MBSR) is similar to MBCT in that both use mindfulness to enhance one’s ability to navigate life’s challenges. MBSR is typically a time-limited group therapy primarily focused on using acceptance to manage stress. MBCT also incorporates acceptance to address stress but is specifically designed for ongoing depression. It quickly emphasizes recognizing the connection between negative thoughts and low moods. MBCT is effective as both a one-on-one and longer-term therapy option.

Is MBCT superior to CBT?

Both MBCT and CBT are evidence-based therapies and highly effective. MBCT is specifically designed for recurrent depression, while CBT is also used for PTSD, trauma, and anxiety. The distinction lies in the approach: MBCT emphasizes acceptance of life as it is, along with one’s thoughts and feelings, while CBT places greater emphasis on actively changing thinking and behaviors using sometimes strong interventions. The choice between them depends on your personal preferences. If you’re drawn to mindfulness and embracing life, MBCT may be a better fit. If you believe you benefit most from pushing your boundaries and mindfulness doesn’t hold your interest, then CBT might be a better fit.

Is mindfulness-based therapy holistic?

No, while many holistic practitioners incorporate mindfulness and meditation into their work, MBCT is a recognized form of psychotherapy, not a holistic offering. Your MBCT therapist will be a fully trained counselor or psychotherapist. Mindfulness is a tool used in combination with psychotherapeutic principles, rather than the therapy itself.

Additional Information:

MBCT is often structured as an eight-week program, and participants are encouraged to practice mindfulness exercises daily. It is essential to commit to the program and engage in the recommended practices to experience the full benefits of MBCT. Many individuals find that MBCT not only helps them manage depression and negative thinking but also enhances their overall quality of life by promoting a greater sense of well-being and emotional resilience.