• Mental Health

Is Mindfulness-Based Cognitive Therapy Effective?

Life can feel overwhelming without moments of rest and reflection. Mindfulness is a great tool for people who find themselves constantly worrying about the future or stressed about the past. 

It’s the practice of getting in touch with your internal thoughts and emotions. The goal of mindfulness techniques is to practice being present.

Mindfulness-based cognitive therapy (MBCT) combines mindfulness practices with the principles of cognitive therapy. The goal is to develop healthy habits for managing negative thoughts and emotions. This can be especially beneficial for people with depression, anxiety, and other mental health conditions. 

What is Mindfulness-Based Cognitive Therapy (MBCT)?

Cognitive therapy or cognitive behavioral therapy is a type of psychotherapy (talk therapy) with an emphasis on current thought processes and emotions. The goal of traditional cognitive therapy is to work with a licensed mental health professional to evaluate negative thoughts and emotions while learning how to better process and address them.

What are Common MBCT Techniques?

MBCT uses a combination of psychotherapy and mindfulness methods to help you better understand your current state of mind.

An important part of CBT is taking what you learn and putting it into practice after you leave. After having an intentional dialogue with your therapist, they may give you the following suggestions for continuing the work:

• Journaling: Writing down your thoughts and feelings can help with processing them and how you respond to conflict.

• Body scan: A body scan is taking the time to notice your breath and how different areas of the body feel to bring calmness. It includes starting at the toes and moving up to the top of the head.

• Stretching: Taking the time to stretch out your limbs can increase awareness of your body and reduce stress.

• Meditation: Sitting down and practicing stillness through meditation can be calming for the mind and make space for self-reflection. Different yoga poses can also help you relax the mind.

• Breathing practices: Deep breathing techniques can help you to center yourself and your thoughts.

Who Benefits from MBCT?

Mindfulness-based cognitive therapy can work for various types of people. The basis of the therapy is honing in on effective skills and getting as close to a solution as possible. 

This type of therapy is tailored to help people dealing with:

• Relationship conflict

• Phobias

• Depressive disorders

• Anxiety disorders

• Substance disorders

• Personality disorders

Mindfulness can be especially helpful for people who overthink. Catastrophizing or overthinking about the outcome of a situation can increase stress levels and anxiety.

How Long Does MBCT Last?

MBCT is typically a short-term form of therapy that can last anywhere from a couple of weeks to a couple of months. On average, most people meet with a therapist for around eight weeks. 

You can work with your therapist for as long as you need based on your treatment plan. You can also choose group therapy where you meet with a therapist and other people with similar issues.

How Do You Find a Therapist?

A barrier many people face when it comes to receiving care is finding accessible and affordable care. While private practice therapy can be expensive, there are affordable options. Some mental health professionals offer a sliding scale therapist. A sliding scale offers therapy rates based on your income.

If you have health insurance, be sure to check with your insurance company for in-network providers. Many community spaces like schools and health centers hold counseling sessions for people who need it. While they may not offer mindfulness-based cognitive therapy, they can connect you with a licensed mental health professional for less.

Where Can I Learn More About Caring for Your Mental Health?

If you’re not sure where to start with taking better care of your mental health, LifeMD has got you covered. LifeMD works with insurance plans that cover mental health services for at least 95% of our patients. Still, there are tips and alternate options for care for people without health insurance.

Get started today with improving how you care for yourself.

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