Mindfulness-based Cognitive Therapy for Depression (MBCT)

You can prevent relapses of chronic depression using Mindfulness-based Cognitive Therapy.

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Mindfulness-based Cognitive Therapy (MBCT) Was developed to help people who have experienced chronic depression.

It’s a six to eight session (usually one session a week) course.

Mindfulness means paying attention in a particular way, on purpose, in the present moment, non-judgementally.

Jon Kabat-Zinn

It teaches us how to exit and stay out of negative thinking routines. ‘Letting go mindfully’ means freeing yourself from the constant striving of avoiding unhappiness and/or achieving happiness. Allowing us to move towards Freedom.

Practicing the taught strategies regularly may bring you:

Increased experience of calm and relaxation
Higher levels of energy and enthusiasm for living
Increased self-confidence and self-acceptance
An improved ability to handle short and long term stressful situations

What is Mindfulness-based Cognitive Behavioral Therapy?

Mindfulness-based Cognitive Therapy (MBCT) has been developed with the aim of reducing relapse and recurrence for those who are vulnerable to episodes of depression. This empowering way of working has also gained empirical validation. It is needed because the risk of relapse and recurrence in those who have been depressed is very high, and the amount of triggering required for each subsequent episode becomes lower each time depression recurs.

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The core skill to be learned is how to exit and stay out of negative thinking routines.

People who implement some of the taught strategies regularly may find lasting physical and psychological benefits such as:- increased experience of calm and relaxation,. higher levels of energy and enthusiasm for living, increased self confidence and self-acceptance and an improved ability to handle short and long term stressful situations.

Strategies used in MBCT

Meditation eg body scan, breathing meditation, walking meditation.
Mindfulness-living in the present moment.
Thinking about thinking.
Taking off your automatic pilot mode.

Acceptance and Commitment Therapy (ACT)

The aim of ACT is to create a rich, full and meaningful life, while accepting the pain that inevitably goes with it.
The 2 major goals of ACT are:-

1) acceptance of unwanted private experiences which are out of personal control
2) committed action towards living a valued life

This therapy is of huge value in dealing with all aspects of personal development and in dealing with personal struggle.
Acceptance and Commitment Therapy (ACT) is a unique empirically based psychological intervention that uses acceptance and mindfulness strategies, together with commitment and behaviour change strategies, to increase psychological flexibility. Psychological flexibility means contacting the present moment fully as a conscious human being and changing behaviour in the service of chosen values.

The 5 basic strategies used in ACT

Confronting the agenda (have previous efforts been successful in getting rid of the problem permanently?)
Control is the problem (are you constantly struggling to maintain/gain control of your situation?)
Willingness is the alternate (acceptance)
The observing self (while our thoughts, feelings, sensations etc constantly change the observing does not. It can be very powerful to draw attention to this aspect of self )
Values and actions (what do you really want? What do you want your life to stand for? What sort of person do you want to be?)