Mindfulness is a mental practice rooted in paying full, nonjudgmental attention to the present moment. Mindfulness-Based Cognitive Therapy (MBCT) was developed at the turn of the 21st Century by psychologists Zindel Segal, Mark Williams, and John Teasdale. Individuals learn to acknowledge their thoughts, feelings, and bodily sensations – without being overwhelmed or excessively reacting to these thoughts, feelings and sensations (MacKenzie et al, 2016).
Studies have shown that Mindfulness-Based Cognitive Therapy (MBCT) is an excellent choice of therapy to address, prevent and manage relapse in individuals with recurrent and chronic depression. A comprehensive meta-analysis of 13 studies, involving 1,159 participants found that MBCT effectively reduced depression severity and improved suicidal ideation among patients with Major Depressive Disorder (MDD). Sessions over an eight-week programme, showed measurable improvement in depressive symptoms. Similarly, A randomised clinical trial with 410 participants showed that MBCT, when combined with practitioner support, outperformed Cognitive behavioural Therapy alone in reducing depressive symptoms after 16 weeks (Chou, et al 2023).
Mindfulness can help significantly reduce symptoms of depression by managing and decreasing rumination. By practicing non-judgmental awareness of our thoughts, we learn to detach from the maladaptive thought patterns that contribute to depression. MBCT provides tools and strategies to help our clients become an observer of their thoughts rather than react to them automatically. By becoming an observer of our thoughts and bodily sensations, we learn to reduce the suffering associated with attachment to these thoughts and sensations. We view these thoughts and sensations as passing events; impermanent noise that arises and dissipates like the formation and disappearance of a cloud. We learn to accept their presence with loving kindness and watch them pass on without engaging, labelling or assigning meaning to them.
Barriers to effective outcomes in therapy include time and commitment. Mindfulness practices require daily practice, which may be difficult for individuals with busy schedules or low motivation, especially for clients who suffer with depressive symptoms.
Cultural and individual belief systems may also prevent some people from engaging with MCBT as well as misconceptions about what mindfulness is and apprehension about how it will affect them. A significant barrier for some individuals to most therapies is motivation. Individuals may find it difficult to take the first step into therapy and to practice and maintain momentum with the homework and daily sessions assigned in their therapeutic plan.
MBCT is an effective therapeutic strategy that can help not only reduce the symptoms of mental suffering but provide individuals with the tools and understanding about how to maintain mental clarity, peace of mind and find joy in living – long-term.
MacKenzie, M. B., & Kocovski, N. L. (2016). Mindfulness-based cognitive therapy for depression: trends and developments. Psychology research and behavior management, 9, 125–132. https://doi.org/10.2147/PRBM.S63949
Tseng H-W, Chou F-H, Chen C-H, Chang Y-P. (2023). Effects of Mindfulness-Based Cognitive Therapy on Major Depressive Disorder with Multiple Episodes: A Systematic Review and Meta-Analysis. International Journal of Environmental Research and Public Health.; 20(2):1555. https://doi.org/10.3390/ijerph20021555
