Mindfulness-Based Cognitive Therapy (MCT)
Mindfulness aims to reconnect you with the present moment to alleviate stress. It also helps you to feel more attuned with your emotions and generally more aware of yourself both mentally and physically.
Feel In Tune With Yourself With Mindfulness-Based Cognitive Therapy
Our experience of life can be rich and fulfilling, even in times of hardship. However, we tend to spend much of our time either stuck in the past with things that can’t be changed, or thinking about the future, and so miss out on the vibrancy of our life whilst it’s actually happening.
Mindfulness is a powerful, yet gentle, trauma-sensitive and intrinsically compassionate approach, drawing on awareness of the breath, body and, specifically, the activity of the mind. We learn to be more in touch with ourselves; to develop the ability to make skilful choices, most particularly to respond, rather than react, to our experience, especially to things we cannot change in the past, present or future.
Rooted in ancient meditation traditions, and validated both by contemporary neuroscience and by NICE (the National Institute for Health and Care Excellence), the effectiveness of Mindfulness has a strong evidence base. Research suggests that therapists who have Mindfulness training have more positive outcomes with their clients than those who have not.
What is Mindfulness-Based Cognitive Therapy?
Mindfulness-based cognitive therapy (MBCT) is a form of psychotherapy that involves a combination of cognitive behavioural therapy (CBT), meditation, and the cultivation of a present-oriented, non-judgmental attitude called “mindfulness.”
Mindfulness-based cognitive therapy builds upon the principles of cognitive therapy by using techniques such as mindfulness meditation to teach people to consciously pay attention to their thoughts and feelings without placing any judgments upon them.
What Can CBT Mindfulness Help With?
- Depression
- Anxiety disorders
- Bipolar disorder
- Low mood
- Unhappiness
- Depression-relapse prevention
- Addiction
- Chronic illness depression
- Fatigue
- Stress
- Insomnia
- Emotional pain
- Physical pain
- Obsessive compulsive disorder
Research suggests that mindfulness-based cognitive therapy can be effective in helping individuals who have experienced multiple episodes of depression. While it was originally developed to treat depression, it has also been shown to be effective for other uses including:
Donna Marie Thomas
Hello, my name is Donna, I am a qualified counsellor, psychotherapist, hypnotherapist and Registered Member of BACP based in Pontefract, West Yorkshire.
I have a passion for helping people to enjoy a happier, more fulfilling life via a person centred approach to therapy tailored to meet each individuals specific needs.
Get in touch to find out more or book an appointment with me today.
Mindfulness-Based Cognitive Therapy Techniques
There are a number of mindfulness techniques and exercises that are utilised as a part of MBCT. Some of these include:
- Meditation: You may practice guided or self-directed meditation that helps you gain a greater awareness of your body, thoughts, and breathing.
- Body scan exercise: This involves lying down and bringing awareness and attention to different areas of your body. You will usually begin at you toes and move up through the body until you finally reach the top of the head.
- Mindfulness practices: Mindfulness involves becoming more aware of the present moment. It's something that can be practiced during meditation, but you can also incorporate these activities into the things you do every day.
- Mindfulness stretching: This activity involves stretching mindfully to help bring awareness to both the body and mind.
- Yoga: MBCT may also encourage you to practice different yoga poses that can help facilitate mindful stretching of the body.
You may also be taught what’s known as the “three-minute breathing space technique,” which focuses on three steps, each one minute in duration:
- 1. Observing - how are you doing right now?
- 2. Focusing on your breath
- 3. Attending to your body and physical sensations
What are the Benefits of Mindfulness-Based Cognitive Therapy?
A primary assumption of cognitive therapy is that thoughts precede moods and that false self-beliefs lead to negative emotions such as depression and anxiety. MBCT utilises elements of cognitive therapy to help you recognise and reassess your patterns of negative thoughts and replace them with positive thoughts that more closely reflect reality.
This approach helps you review your thoughts without getting caught up in what could have been or might occur in the future. MBCT provides you with the tools needed to more easily let go of negative thoughts instead of letting them feed your depression.
The combination of mindfulness and cognitive therapy is what makes MBCT so effective. Mindfulness helps you observe and identify your feelings while cognitive therapy teaches you to interrupt automatic thought processes and work through feelings in a healthy way.
Some of the key benefits include:
- Recognise, slow down and even stop negative, habitual reactions
- See situations with more clarity
- Respond more effectively to situations
- Feel more balanced at work and at home
- A reduction in anxiety
- Fewer visits to the doctors
- A better quality of sleep
- Fewer negative feelings
- Improvements in physical condition
How Innerworth Counselling Can Help
Mindfulness-based cognitive therapy can provide you with a safe, soothing, compassionate and confidential space where you can begin to discuss and understand the root causes of your specific problems.
Take the First Step Now
I offer private mindfulness-based cognitive therapy, and take a person-centred approach, meaning that I’m non-judgemental, see clients as equals, and collaborate on your healing journey together.
If you feel that MBCT could be beneficial for your problems please book an initial consultation. You don’t have to prepare for this, just come as you are and we can look into how I might be able to help.
Additional Information
Here are some links that you may find helpful:
NHS
www.nhs.uk
Mind
The team at Mind provide information on a range of mental health problems.
www.mind.org.uk
Contact me today to book a confidential consulation
What My Clients Say
Jason Osborne
I shall be forever bewildered by the effectiveness of hypnotherapy. I had always remained sceptical until my very last session, then the “weight” that suddenly lifted was both physical and emotional and continues to benefit both myself and those around me three years on – thank you Donna.
Jason Osborne
Abigail Johnson
I’ve finally found a solution to my dependency on food. Your weight-loss therapy sessions have seriously transformed my life. Honestly, I could cry, I am so happy and feel like a totally new person, inside and out! Truly amazing Donna.
Abigail Johnson
Charlotte Dickinson
I went to see Donna because my anxiety and depression had spiralled out of control. I now have skills and techniques that I can use for the rest of my life to help me cope with any challenges. Thoroughly recommend psychotherapy from Innerworth Counselling. Donna is warm, professional and clearly passionate about what she does.