Ever been told to "live in the moment?" The concept is rooted in the age-old practice of mindfulness. Mindfulness is based on an ancient meditation technique that helps you focus on the present, not to dwell on the past or obsess about the future.
But can mindfulness improve your mental health? Yes, say some psychologists. Mindfulness, when combined with cognitive therapy, has shown promise in people who have had multiple episodes of depression. This approach is known as mindfulness-based cognitive therapy, or MBCT.
MBCT addresses unwanted beliefs, feelings and body sensations. People are then taught to change the way their mind normally responds to negative events and thoughts. This helps to create a more positive outlook. The goal is to provide skills for life to help prevent chronic depression.
MBCT reduced relapse rates by 50 percent among people who had suffered from three or more depressive episodes in two studies. Other small studies showed that MBCT may help to treat anxiety and panic disorders. More research is needed, though.
How does MBCT help?
MBCT works by keeping the mind from being caught in old habits that can create a downward spiral of negative thinking. The therapy is based on concepts that teach you to:
- Get to know the workings of your mind
- Notice small beauties and pleasures around you instead of living in your head
- Not drive yourself to meet impossible goals
- Accept yourself as you are, without judgment
- Recognize unhelpful thoughts and how they affect your mood
- Break the link between negative mood and the negative thinking that could lead to a relapse
- Learn to stay in touch with the present moment, and not obsess about the past or future
MBCT can be used on its own. It may also be combined with antidepressants or other types of therapy. Studies are looking into whether MBCT can reduce or eliminate the need for antidepressant medication in some people.
What to expect
MBCT is used by health care professionals who have had specific training in this approach. It is usually taught in a group with eight weekly classes. Each person is also asked to do "homework," using CDs with guided meditations that support what they learn in class.
The exercises work in a different way for each person. But many report greater acceptance of - and more control over - negative thoughts and feelings.
Most sessions involve:
- Simple breathing techniques, meditations and yoga stretches to increase awareness of the present moment. This includes getting in touch with moment-to-moment changes in the mind and the body.
- Education about depression and anxiety.
- Group discussion about using these practices at home.
- Advice on how to deal with any problems that came up.
MBCT can be cost-efficient, as group sessions cost less than individual therapy. Also, some people may be able to reduce their medication in lieu of therapy.
Interested in exploring MBCT therapy for yourself or a loved one? Ask your doctor or a mental health provider if this therapy would be right for you.
