What is MBCT?
Mindfulness-Based Cognitive Therapy (MBCT) is a therapeutic program developed by professors Zindel Segal (Toronto), John Teasdale (Cambridge) and Mark Williams (Oxford). Aim of the program is to provide a method for people with single or recurrent depression that reduces the risk of relapse.
MBCT combines the core elements of the MBSR-program with techniques of cognitive behaviour therapy in an eight-week course. In addition to the formal mindfulness exercises (body scan, sitting meditation, walking meditation and mindful movement) and the training of mindfulness in everyday life, the program includes fundamental information about depression and uses practical exercises from cognitive behavior therapy.
In this video, Mark Williams explains some of the mechanisms of action of MBCT:
LINK
One of the key problems with depressive disorders is that even after an acute phase has passed, the risk of recurrence of the depression is high. At least 50% of patients who have recovered from a depressive episode suffer a relapse. The risk of relapse increases significantly in people who have already experienced several depressive episodes, with 70-80% experiencing another depressive phase. Gradually this recidivism takes a life of its own and becomes automatic.
This process can be stopped through mindfulness practice. Individuals learn to recognize early warning symptoms such as depression-promoting thoughts, feelings and body sensations. In this way, they do not lose themselves in rumination and a depressed mood by “autopilot” but can consciously take steps that help to prevent the relapse. Thus, the practice of mindfulness helps us to take a step back from the rumination and to come back to the present moment.
For this to take place, it’s vital to integrate the exercises learned in the course into everyday life. Therefore, each participant receives CDs with exercise instructions and written material to go over and repeat on a daily basis.
The MBCT program is aimed at persons who are not acutely depressed but who have already had several depressive episodes.
Current State of Research
Scientific studies show that Mindfulness-based Cognitive Therapy is an effective method to reduce the risk of relapse by up to 50% in patients with several previous depressive episodes, thereby the risk of relapse is comparable to the risk of relapse associated with continued use of antidepressant medication.
“The MBCT-course was a very precious experience for me. It taught me to look at my life from a different perspective, more value-free and this leads to inner calm and serenity.”
read further testimonials“I have learned something by which I can perceive my thoughts and feelings and calm down.”
“It is good to know that you are not alone with your problems/ illnesses. Good exchange in the group. Get to know and try out new coping methods. Learning to look at your (negative) feelings objectively. New hope for the future.”
Further Readings
Mindfulness-Based Cognitive Therapy for Depression, Second Edition: A New approach to Preventing Relapse
Zindel Segal, Mark Williams and John Teasdale, 2018
Mindfulness and the Transformation of Despair: Working with People at Risk of Suicide
Mark Williams, Melanie Fennell, Thorsten Barnhofer, Rebecca Crane & Sarah Silverton, 2015
Mindfulness-Based Cognitive Therapy (CBT Distinctive Features)
Rebecca Crane, 2017
The Mindful Way Through Depression: Freeing Yourself from Chronic Unhappiness
Mark Williams, John Teasdale, Zindel V. Segal and Jon Kabat-Zinn, 2007