According to Mental health statistics, 1 in 5 Americans suffers from some form of mental disorder (CDC (Centers for Disease Control & Prevention)).  

Depression and anxiety can leave you exhausted, and stuck. But don’t worry, there is help at hand! There are approaches that are effective in helping you break free from patterns of repeated episodes of depression and anxiety.  

 

What is MBCT? 

MBCT (Mindfulness-Based Cognitive Therapy) is a combination of mindfulness techniques and cognitive behavioral therapy (CBT).   

 

How does it work?  

This therapy was developed to treat depression by Zindel Segal, Mark Williams, and John Teasdale.  

This therapy is used to improve your mental health by performing mindful meditation exercises (to target your moods and make you live in the current moment without judging it). Practicing this therapy not only improves your mental health but also makes you happier, and joyful, improves your concentration, makes you self-aware, etc.  

 

Techniques used in MBCT 

There are many techniques used in MBCT. Some common ones are: 

  1. Meditation: People may practice guided or self-directed meditation that helps them gain a greater awareness of their body, thoughts, and breathing.  
  2. Body scan exercise: This involves lying down and bringing awareness and attention to different areas of the body. People usually begin at their toes and move up through the body until they reach the top of the head.  
  3. Mindfulness practices: Mindfulness involves becoming more aware of the present moment. It’s something that can be practiced during meditation, but people can also incorporate these activities into the things they do every day. 
  4. Mindfulness stretching: This activity involves stretching mindfully to help bring awareness to both the body and mind.  
  5. Breathwork: includes diaphragmatic breathing, which is also called belly breathing because it’s done by expanding the belly and breathing deeply into it. This helps you relax your muscles and calm down. 

These exercises take only about 10-15 minutes of your day but can have great effects on reducing stress levels as well as improving sleep quality when practiced consistently over several weeks. 

 

Who can benefit from Mindfulness-Based Cognitive Therapy (MBCT)? 

It is amazingly effective in people with: 

MBCT is not recommended for patients with psychosis, bipolar disorders, or borderline personality disorder, who may be at risk of relapse if they have a history of self-harm or suicide attempts, as mindfulness may increase suicidal tendencies.  

Limitations of MBCT 

As with any new treatment, there are limitations. Mindfulness-based cognitive therapy is not right for everyone. For example, MBCT has not been found to be significantly effective in treating bipolar disorder or hypomania. In addition, it does not replace traditional talk-based psychotherapy and medication for people who have severe mental health problems like schizophrenia; it may be useful as an adjunct treatment for these patients when used in conjunction with other therapies and prescribed medications. 

Everyone gets stressed over jobs, relationships, and life in general. It’s normal! But when it leads to anxiety and depression, you need professional assistance. Consult our specialists at Doral Health and Wellness at 1797 Pitkin Avenue, Brooklyn, New York 11212, or call us at 1-347-384-5690 to find out more.

 

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