Life brings many ways, and sometimes our thoughts feel like a ruthless storm of thought and worry. If you ever find yourself trapped in a cycle of introspection or a struggle with persistent downturns, you are not alone. There are powerful tools to help us navigate these internal landscapes, and one of the most effective tools is mindfulness-based cognitive therapy (MBCT).
You may have heard of mindfulness, which is what brings your attention to the present moment. This is a concept derived from Buddhist principles, aiming to cultivate a gentle awareness of our thoughts, feelings and physical sensations. But mindfulness is not only a short-term practice, but can be a lifestyle, a continuous practice that can help us disrupt helpless thinking patterns and regulate our emotions, which is especially important for anyone seeking trauma-sensitive care.
What is MBCT and how does it work?
MBCT is a very effective psychotherapy tool that can weave three ways together:
- Mindfulness: MBCT core teaches you to observe your thoughts and feelings rather than get entangled in it. This non-judgmental observation brings a sense of distance and allows you to react more skillfully.
- Cognitive Behavioral Therapy (CBT): MBCT incorporates key principles of CBT, which helps us understand how thoughts affect our emotions and behaviors. It’s about recognizing and challenging helpless thinking patterns, which lead to suffering.
- Psychological Education: You will also have a deeper understanding of how thinking works, especially with illnesses like anxiety and depression. This knowledge allows you to play a more active role in your own well-being.
Key principles of MBCT include:
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- Mindfulness: Cultivate current awareness.
- Cognitive awareness: Know your mindset.
- acceptance: Learn to acknowledge thoughts and feelings without resistance.
- Non-judgment observation: Observe your inner experience without criticism.
- Challenging mindset: Gently question and restructure useless thinking.
Visit MBCT: Your Way to Support
The good news is that MBCT is becoming easier to obtain. In the UK, you can usually access the MBCT program through the GP referral NHS service to improve local Improved Psychology Therapy (IAPP) services. These programs have supported over 1.2 million patients who deal with anxiety and depression and proved their wide impact, if you like the private sector, look for a therapist who specializes in MBCT. You can use UK Psychological Therapy Commission (UKCP) or The British Association for Counseling and Psychological Therapy (BACP).
