Mindfulness-Based Cognitive Therapy
Alex Risberg LICSW Candidate • December 17, 2024
Treating depression by creating structural changes within the brain
Mindfulness-Based Cognitive Therapy (MBCT) is a form of therapy that was created to treat depression, specifically treatment-resistant depression. Developed by Zindel Segal, John Teasdale, and Mark Williams, MBCT combines elements of cognitive therapy with mindfulness meditation. Research has shown that MBCT creates structural changes within brain areas that are associated with depression (Brewer et al., 2011). This means that MBCT reforms the brain, something that antidepressant medications have not been shown to do. This blog post will introduce the main ideas behind MBCT and briefly review the research backing this effective treatment option.
Major depressive disorder (MDD), characterized by persistent low mood and a lack of interest in normally pleasurable activities, is highly prevalent and adversely affects the lives of those who suffer from MDD and their loved ones. Depressive episodes are rarely a one-time occurrence. Half of individuals who have experienced one depressive episode are likely to experience another episode in life, and 80% of those who have experienced two episodes are likely to experience a third (American Psychiatric Association, 2013). Living with MDD is like living underwater. Everyday tasks take more energy than normal. You feel sad and down and have little motivation to do anything. MDD can bring a happy, thriving person to a halt. If left untreated, MDD can lead to thoughts of suicide and attempts to end one’s life.
Luckily, MBCT provides an effective way to treat MDD and keep depressive episodes at bay. To understand MBCT, it is important to understand what mindfulness is and how mindfulness concepts are combined with cognitive therapy in MBCT. In a nutshell, mindfulness is the practice of attending to the present moment free from judgment. It is often said that fixation on the past is depression and fixation on the future is anxiety. Mindfulness helps us to practice focusing on what is happening here and now, and to approach our experiences without labels of good or bad. We allow ourselves to experience life as it comes.
Meditation is the most common way of practicing mindfulness (though there are many ways to practice!) When we meditate we focus our attention on our breath. We feel the sensations of our breath flowing in and out of our bodies. If our mind wanders we notice this and bring the attention back to the breath. Think of each of these cycles of attention as repetitions of the practice. Each time we bring the attention back we become stronger and more mindful.
Mindfulness practice encourages us to treat thoughts as passing events rather than permanent indicators of truth. This reevaluation of negative thinking helps to break the cycles of rumination that often lead to relapses into depressive episodes. According to a review of the research by MacKenzie and Kocovski (2016), “there is consistent empirical evidence in support of using MBCT to decrease the risk of depressive relapse”. The review found that MBCT was effective for both patients currently experiencing a major depressive episode as well as those in remission.
Mindfulness practice begins with observation of the mind. By observing thoughts rather than identifying with them meditators gain space and freedom from the emotions that can be disruptive in life. The difference between “I am sad” and “I am experiencing sadness” is subtle, but mindfulness helps individuals make this distinction. We can begin to see sadness or anxiety as a passing experience, rather than a permanent characteristic of life.
MBCT allows depressed individuals to take control of their minds and emotions by making structural, long-lasting changes to their brains. The importance of this work cannot be overstated. From its beginnings in Buddhism, the purpose of mindfulness has been to eliminate suffering. Luckily, Western psychology is beginning to embrace the teachings of the Buddhist tradition. What is clear and most important is that these techniques work.
More research may uncover the details of how MBCT works, but this research is secondary to the importance of saving lives and giving patients hope. Hope is the greatest gift in times of suffering. MBCT provides that gift in the darkest of spaces.
Depression is an enormous burden. It is emotional inertia. Like a still boulder, getting one’s mood moving in the right direction from a standstill is nearly impossible. However, MBCT provides a lever to get the boulder moving. Once started, the process builds on itself, and inertia begins to work in the patient’s favor, instead of against them. The world needs more levers and more people heading in positive directions. Once this motion gets started, it will be impossible to stop.
References
American Psychiatric Association. (2013). Diagnostic and Statistical Manual of Mental
Disorders (DSM-5). American Psychiatric Pub.
Brewer, J., Worhunsky, P., Gray, J., Tang, Y., Weber, J., & Kober, H. (2011). Meditation experience is associated with differences in default mode network activity and connectivity. Proceedings of the National Academy of Sciences of the United States of America, 108(50), 20254-20259.
MacKenzie, M. B., Kocovski, N .L. (2016). Mindfulness-based cognitive therapy for depression: Trends and developments. Psychological Research and Behavior Management, 9, 125–32.
Does your child feel anxious, scared, or stressed as they begin the new school year? These are common feelings that come up for kids as they anticipate the separation from their parents or caregivers, being in a new environment, and meeting new people. Many kids also feel stressed about adjusting to a new daily routine with higher academic expectations.
Coping skills are often associated with breathing techniques, meditation, and grounding techniques as stand alone skills. However, many people don’t realize they can integrate these skills into their hobbies, such as crafting. Many people struggle with certain aspects of coping skills that require them to focus and remain still, or may need replacement behaviors for harmful or maladaptive coping skills. But how can we combine hobbies and coping skills? Mindfulness Mindfulness means paying attention to the present moment, without judging or trying to change it. This involves observing your thoughts, feelings, and sensations without getting caught up in them. Sounds difficult right? It can be, but this blog is going to help you find ways you already practice mindfulness or help you develop a way to do so. Spending too much time planning, problem-solving, daydreaming, or thinking negative or random thoughts can be draining. It can also make you more likely to experience stress, anxiety and symptoms of depression. Practicing mindfulness exercises can help you direct your attention away from this kind of thinking and engage with the world around you. Mindfulness and Crafting While meditation, yoga, and walking are common mindful activities, crafting is a fun alternative. Crafting may help reduce stress in people, as well as develop creative confidence, skills, and aid in stress around perfectionism.. Not only is crafting fun, but playing with shapes, colors, and textures is stimulating and emotionally rewarding, as seen in the benefits of art therapy. Some great crafts to complete mindfully are: Crocheting/Knitting: crochet and knitting are wonderful mindfulness practices as the process can be meditative and repetitive for ease of focus, but crafters can also mindfully focus on the minor aspects of each step to note the beautiful creation that arises. Painting: By focusing on the present moment, mindful painting can help quiet the mind, reduce anxiety, and foster a deeper connection with oneself. Coloring: coloring requires sustained attention and concentration that create beautiful outcomes; patterns can be detailed and intricate or simple and enjoyable, perfect for anyone to try. Many more!
Review the basic framework of therapy sessions and treatment approaches in mental health counseling
Connecting mindfulness and meditation with therapy while providing an approachable meditation routine.
Dream analysis is often misunderstood or overlooked in therapy, but research shows it can be a powerful tool with many benefits for treatment. It can help clients gain self-awareness, engage more deeply in therapy, and address and explore core issues. It also can help foster a safe, trusting environment, helping therapists understand their clients better. Using dream analysis can provide a degree of separation that has even been used to support terminal cancer patients, helping them discuss difficult topics like health and mortality.
What is Self Care & Benefits to Mental Health | How therapy can be a part of your self care practices | by K Marquis MLADC | Compass of Hope
Starting therapy can be scary. In part this is because it is the process of exposing hurt, shame, fears, and deeply personal experiences. It is showing ourselves as vulnerable
Medication management in mental health recovery is a critical aspect of treatment, often overlooked or misunderstood. For many individuals, medication is an essential component of their journey to well-being. This blog post will delve into the importance of medication management, how medications can help with mental health issues, and provide strategies for effective medication management. Whether you are concerned about your own medication management or are supporting someone on this journey, this guide will offer valuable insights. The Importance of Medication Management Medications play a crucial role in treating various mental health conditions, including depression, anxiety disorders, bipolar disorder, schizophrenia, and more. Here's why medication management is of utmost importance: 1. Stabilizing Symptoms: Medications can help alleviate the distressing symptoms of mental health issues, providing much-needed relief. They can stabilize mood, reduce anxiety, and control psychosis, allowing individuals to regain control of their lives. 2. Improved Quality of Life: By managing symptoms effectively, medications enable individuals to engage more fully in their personal and professional lives, fostering a better quality of life. 3. Prevention of Relapse: Proper medication management can help prevent relapses, reducing the likelihood of recurring episodes and the associated setbacks. 4. Reducing Risk of Self-Harm or Suicide: In some cases, psychiatric medications can be life-saving by reducing the risk of self-harm or suicide, especially during times of acute crisis. How Medications Can Help with Mental Health Issues Understanding how medications work is essential for anyone navigating mental health recovery: 1. Balancing Neurotransmitters: Many mental health conditions are linked to imbalances in brain chemicals called neurotransmitters. Medications work by either increasing or decreasing the levels of specific neurotransmitters, which can help regulate mood and cognition. 2. Stabilizing Mood: Mood stabilizers, such as lithium or anticonvulsants, are commonly prescribed for conditions like bipolar disorder. They help keep mood swings in check, preventing extreme highs and lows. 3. Alleviating Anxiety: Medications like selective serotonin reuptake inhibitors (SSRIs) and benzodiazepines can help reduce symptoms of anxiety, making daily life more manageable. 4. Easing Psychosis: Antipsychotic medications are used to manage symptoms of schizophrenia and related disorders, such as hallucinations and delusions. 5. Boosting Serotonin: Some antidepressants work by increasing the levels of serotonin, a neurotransmitter associated with mood regulation. This can help combat depression and anxiety. Strategies for Effective Medication Management Navigating medication management can be challenging, but the following strategies can simplify the process: 1. Open Communication: Maintain open and honest communication with your healthcare provider. Discuss any concerns or side effects you experience, and work together to find the right medication and dosage. 2. Adherence: Consistently take medications as prescribed. Set up a routine or use pill organizers to avoid missing doses. 3. Educate Yourself: Understand your condition and the medications you're taking. This empowers you to be an active participant in your treatment. 4. Monitor Side Effects: Be aware of potential side effects and report them to your healthcare provider. Adjustments can often be made to minimize discomfort. 5. Set Realistic Expectations: Medications may take time to show their full effect. Set realistic expectations and understand that not all medications work for everyone. 6. Holistic Approach: Medication is just one part of mental health recovery. Combine it with therapy, lifestyle changes, and a strong support system for comprehensive treatment. 7. Regular Check-Ins: Stay engaged with your healthcare provider for regular check-ups and adjustments to your treatment plan. Conclusion Medication management in mental health recovery is a multifaceted journey. Medications can play a crucial role in stabilizing symptoms, improving the quality of life, and preventing relapse. Understanding how medications work and applying effective management strategies is key to a successful recovery. Remember, you are not alone on this journey, and there is help and support available. By taking a proactive approach and working closely with healthcare providers, you can navigate the challenges of medication management and move towards a path of healing and well-being.
Finding Hope: A Closer Look at Eating Disorders
Introduction: Valentine's Day, with its romantic ideals and celebratory fervor, can evoke a spectrum of emotions. At Compass of Hope, we recognize the impact this day can have on mental well-being, whether you're in a relationship or navigating singleness. Let's explore the multifaceted relationship between Valentine's Day and mental health, offering strategies for a day filled with self-love and genuine connection, irrespective of your relationship status. Valentine's Day and Mental Health: A Complex Relationship The day dedicated to love can, paradoxically, spotlight feelings of loneliness, inadequacy, and stress for many. From the pressure to find the perfect gift to the portrayal of idyllic love on social media, Valentine's Day can amplify insecurities and stressors, affecting mental health. Facing the Challenges: Singleness: The emphasis on romantic love can exacerbate feelings of loneliness or isolation for single individuals. It's crucial to remember that self-worth is not tied to relationship status and to celebrate self-love and other forms of love in life. Financial Stress: The commercial aspect of Valentine's Day can lead to anxiety about the cost of gifts and experiences. It's important to focus on meaningful, heartfelt gestures that don't strain finances. Time and Energy: Balancing work, personal commitments, and the expectation to curate a special day can be overwhelming. Prioritizing self-care and setting realistic expectations can alleviate this pressure. The Pressure to Impress: The desire to create a perfect Valentine's experience can lead to stress and disappointment. Authenticity and open communication with your partner about expectations can foster a more enjoyable and less pressured day. Social Media vs. Reality: The portrayal of perfect relationships on social media can distort expectations. Embracing and celebrating your unique relationship or self-love journey is key. Strategies for a Positive Valentine's Day: Self-Compassion: Whether single or in a relationship, practice self-love and kindness, recognizing that self-worth is inherent and not dependent on external validation. Creative Expression: Opt for handmade gifts or shared experiences that reflect genuine emotion rather than material value. Setting Boundaries: It's okay to opt-out of Valentine's Day celebrations if it causes stress or discomfort. Honouring your feelings is a form of self-care. Community and Connection: Spend time with loved ones, friends, or community members who uplift you, celebrating love in its many forms. Digital Detox: Consider taking a break from social media to avoid comparison and focus on real-life connections and self-reflection. Conclusion: Valentine's Day, with all its complexities, offers an opportunity to reflect on love, expectations, and personal well-being. By embracing self-compassion, authenticity, and connection, the day can be a source of joy and fulfillment, regardless of how you choose to celebrate. At Compass of Hope, we're here to support your journey toward a balanced, healthy relationship with yourself and others, on Valentine's Day and beyond.