Mindfulness-based Cognitive Therapy (also known as MBCT) is a type of psychotherapy that is developed through the infusion of cognitive therapy with mediation and mindfulness. It was developed by therapists Zindel Segal, Mark Williams, and John Taesdale, who made this therapy on the foundation of cognitive therapy, which originated by Beck in the 1960s.

Cognitive therapy works on the basis that thoughts, perceptions, and beliefs make your life choices and often lead to negative emotions such as depression. Cognitive therapy focuses on re-assessing your thought patterns to rule out the negative thoughts and replace them with the positive ones to lead a better life.

How to find a Mindfulness-based Cognitive Therapist

If you are looking to find the perfect Mindfulness-based Cognitive Therapist it is crucial to make sure that they have the appropriate qualifications, knowledge and experience. At Expat Therapy 4U we only accept therapists who have full professional proficiency in English and are highly experienced in working with people from culturally diverse backgrounds. The clinicians we approve share our values and commitment to provide high quality therapy to the expatriate community in the private sector across Europe and online worldwide. We strongly believe that therapy changes lives, and being accredited ensures all our therapists are qualified to a high standard. You can find a Mindfulness-based Cognitive Therapist who is insured to practice and accredited with a recognised membership body online here.

What is Mindfulness-based Cognitive Therapy?

Mindfulness-based Cognitive Therapy has been built on the principles of cognitive therapy by adding the technique of mindfulness meditation. It focuses on teaching the people to pay attention to what they are dealing with right now at the moment without being judgemental. It focuses on the idaea that we can only prosper in life once we accept our current feeling and thoughts and not worry about what could happen in the future. It provides you the clarity of the thoughts with the techniques that also help you in eradicating the negative thoughts and welcoming the positive ones.

How does Mindfulness-based Cognitive Therapy work?

In the therapy sessions of MBCT, people learn to use mindfulness and cognitive methods to deal with the automatic process that induces thoughts and emotions leading to depression, low mood, and certain body sensations like sluggishness and weariness that might happen when the depression is on. Even when the episode passes, certain thoughts and moods can again trigger similar symptoms thus making the person fall into the depression again. Studies have proved that people who experience depression, when experience low mood, triggers the past memories and thoughts that again lead to anxiety and physical sensations such as fatigue leading to depression.

MCBT helps you separate yourself from the thoughts and moods that are acting negatively for you. This separation will help you realise that once you lay off your thoughts, life can be really better. It induces a sense of awareness and control in you. You will realise that though you and your emotions are there at the same time as you, they don’t always work in the same direction. This awareness and insight help you deal with your negative thoughts and move towards the positive ones.

What can Mindfulness-based Cognitive Therapy help with?

Although MBCT is associated with improving the quality of life, studies have revealed that MBCT is very helpful in dealing with mental health issues like depression and anxiety as well. Many health professionals have incorporated the mindfulness techniques in their therapies and have witnessed a great effect on depression, stress, and emotional control regardless of what issues are being addressed.

MBCT can be used as a primary treatment or it can be used with other therapies to improve the effectiveness of those therapies. It has been seen that the individuals who are dealing with serious physical medical concerns can also benefit from MBCT. A study on the women with fibromyalgia was conducted where the patients were treated with MBCT and it was observed that those who were given this therapy showed a significant reduction in the effect of fibromyalgia along with the decrease in depression. Researchers have also shown that individuals suffering from diabetes, cancer, epilepsy, and other chronic illness can benefit a lot in reducing the symptoms with the help of MBCT.

Over the past years, many studies have been conducted that showed that MBCT is a very effective treatment for individuals who are suffering from clinical depression. Pieces of evidence indicate that MBCT also reduces the rate of relapse by 50% in people with clinical depression. Also, MBCT is an effective treatment for current depression, residual depression, food and eating disorders, psychosis, bipolar disorder, and other related issues.

What to expect from attending Mindfulness-based Cognitive Therapy?

The usual MBCT intervention lasts for almost eight weeks. Now, the therapist can arrange the session as per demand but usually, it is a weekly session of almost two hours each. During the session, the participants are first taught about mindfulness through meditation. They are given a small breathing exercise which they do at the moment. The breathing exercise focusses on the following points:

• Observing one’s present state like how they are feeling in the moment, what are their thoughts and focus at the moment.
• Focusing on breathing in and out for those minutes.
• Giving complete attention and focus on the body’s physical sensations and responses.

Also, activities like walking, yoga, body scan exercise, sitting meditations, sitting with thoughts, mindfulness stretching and sitting with sound are also practised in these sessions to increase the effectiveness of mindfulness in the whole therapy.

With these exercises, much of the practises are done out of the class. Usually, the participants are encouraged to listen to guided meditations at home and include them in their daily life. This is all about bringing meditation in day-to-day activities such as whole cooking, washing dishes, brushing your teeth, showering, exercising, etc. While doing anything, you are encouraged to practise meditation through the following skills:

• Pay close attention to what is happening around you.
• Don’t be self-conscious while you are participating in anything.
• Take a non-judgemental stance.
• Focus on the present moment without being distracted by the past or future.
• Don’t second-guess yourself rather get the work done.

Once you have established a good connection with yourself MBCT encourages you to control your emotions and thoughts through cognitive techniques.

Find a Mindfulness-based Cognitive Therapist through the Expat Therapy 4U platform

What makes Mindfulness-based Cognitive Therapy effective is the combination of mindfulness and cognitive therapy. Mindfulness helps an individual observe and identify your emotions where cognitive therapy helps you in changing the negative thoughts and emotions to the healthy and positive ones. In general, MCBT gives the client the tools to combat depressive symptoms as they arise. They become able to deal with these symptoms when they have the ability to control their emotions and thoughts right at the moment.

Further Readings on MBCT Therapy

https://theinternationalpsychologyclinic.com/mindfulness-based-cognitive-therapy/