Mindfulness Based Treatments

Jon Kabat-Zinn, a pioneer of integrating mindfulness into western health care, describes mindfulness as "paying attention in a particular way: on purpose, in the present moment, and nonjudgmentally." Over the past few decades, western health care practitioners have observed the benefits of developing mindful attention, and have developed a number of treatments that integrate both the principles and practices of mindfulness into their treatment approaches. Often, mindfulness practices are taught in a group format. For individuals who prefer a less structured introduction to mindfulness practice, the elements may be taught in one-to-one meetings.

 

Mindfulness Based Cognitive Therapy

What is MBCT? Mindfulness-Based Cognitive Therapy (MBCT) is an 8 week course designed to help people who suffer repeated bouts of depression and chronic unhappiness. This group follows the program that was developed and researched by Zindel Segal, Mark Williams and John Teasdale (MBCT.com). MBCT is an adaptation of Jon Kabat-Zinn's Mindfulness-Based Stress Reduction program (UMass Stress Reduction Program), and it combines the ideas of cognitive therapy with mindfulness practices.

How does it work? You may have noticed that a small amount of sadness or disappointment can trigger a large amount of negative thoughts (e.g. 'I am a failure', 'I am weak', 'I am worthless'). The same small amount of negative mood can also trigger bodily sensations of weakness or fatigue or unexplained pain. MBCT helps you to see more clearly the patterns of your mind and to learn how to recognize when your mood is beginning to go down.  It helps break the link between negative mood and the negative thinking that might normally have escalated into a relapse. Specifically, what you learn in the group will help you to:

  • Notice the times when you are at risk of getting caught in old habits of mind that re-activate downward mood spirals.
  • Explore ways of releasing yourself from those old habits and, if you choose, enter a different way of being.
  • Be kind to yourself instead of wishing things were different all the time, or driving yourself to meet impossible goals.
  • Accept yourself as you are, rather than judging yourself all the time.

What if I have anxiety too? People who have experienced depression often experience anxiety as well. While it may be unclear which came first, the depression or the anxiety, the practices you learn in MBCT will help you recognize patterns of your mind and mood, and respond more compassionately to all of your emotional experiences.

What are the groups like? MBCT is an experiential program that involves the development of non-judgmental awareness of our moment-to-moment experience. The eight group sessions are two- hours in length, and will include:

  • Simple breathing and movement practices to help you become more aware of your present moment experience.
  • Basic education about depression.
  • Observations and Cognitive Therapy exercises to assist you in seeing the connection between patterns of your mind and your mood.
  • Cognitive therapy exercises to increase awareness of the links between your thoughts and feelings.
  • Preparation for how best to care for yourself in the face of increasing depression.

Is this group compatible with other treatments I might be receiving? The mindfulness approach is meant to enhance, not to compete with, whatever type of treatment you may be receiving for depression, whether antidepressants or psychotherapy, such as medication or individual psychotherapy, and is not meant to replace them.

Can MBCT help me? If you answer "yes" to any of these questions, you may find MBCT helpful:

  1. Have you experienced depression or anxiety in the past and want
    to prevent future episodes?
  2. Do you get down on yourself for having difficult emotions, and
    criticize yourself in your efforts to change your feelings?
  3. Do you find that, when you become sad, you tend to ruminate
    about things?
  4. Does your thinking rapidly become negative in response to small
    downward shifts in your moods?
  5. When your mood goes down, do you find yourself thinking about
    why you always react this way?
  6. When your mood goes down, do you find yourself trying to analyze
    everything?

Interested individuals should contact us at 206-374-0109 for more information and group availability.