Mindfulness-based cognitive therapy (MBCT)

Reviewed by Robert Bogenberger, PhD

Written by

therapist.com team

Last updated: 06/20/2024

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What is mindfulness-based cognitive therapy?

Mindfulness-based cognitive therapy (MBCT) is a therapeutic approach that combines practices from mindfulness meditation with cognitive behavioral therapy (CBT). This integrated approach was originally developed as a treatment for those at risk of recurring depression.

How does mindfulness-based cognitive therapy work?

Mindfulness is the practice of being present in the moment and aware of both your internal state and your surroundings. Cognitive behavioral therapy is a form of talk therapy that helps you identify unhelpful or negative thought patterns that affect your feelings and behaviors.

By combining these two approaches, MBCT helps you become more aware of your thoughts and feelings in the present moment. This increased awareness allows you to step back from negative thought patterns and respond to them in a more balanced, less reactive way.

During MBCT sessions, you’ll learn mindfulness practices such as meditation, body scans, and gentle yoga. You’ll also engage in cognitive exercises to identify and challenge negative thought patterns. In between sessions, you’ll be encouraged to practice mindfulness exercises at home.

MBCT vs. CBT vs. MBSR: What’s the difference?

Mindfulness-based cognitive therapy borrows from CBT and mindfulness-based stress reduction (MBSR) to create a unique form of treatment. Key differences between these three approaches include:

• Structure: MBCT and MBSR are both traditionally eight-week therapy programs.¹ CBT, on the other hand, is a type of individual therapy. It can be short-term, but it doesn’t have a specific timeline.
• Mindfulness techniques: MBCT and MBSR both use mindfulness techniques. CBT can incorporate mindfulness practices, but it doesn’t have to.
• Pattern recognition: In CBT, you learn to recognize your thought patterns so you can challenge and change unhelpful beliefs. MBCT also emphasizes recognizing your thought patterns—particularly the negative patterns common in depression—while MBSR doesn’t.

What does MBCT treat?

In addition to depression, MBCT can be used to help treat anxiety and several other mental health conditions.

MBCT for depression

MBCT was originally developed to prevent depression relapse, but it can also be used to treat active depression.² It’s particularly effective in those with a history of recurrent episodes.³

MBCT for anxiety

MBCT effectively reduces anxiety symptoms, including those of chronic anxiety disorders.⁴ Research highlights its potential for treating generalized anxiety disorder (GAD), underscoring the importance of mindfulness-based interventions in mental health treatment.⁵

MBCT for OCD

Research suggests that MBCT can effectively reduce symptom severity and improve overall well-being in people with obsessive-compulsive disorder (OCD), particularly for those with mild to moderate symptoms.⁶ It’s been found to be as effective as some medications.⁷

MBCT for bipolar disorder

MBCT shows promise as a complementary treatment for bipolar disorder, potentially reducing symptoms of depression and anxiety.⁸ While further research is necessary to confirm its effectiveness, MBCT may be a valuable addition to traditional bipolar disorder treatments.⁹

MBCT for eating disorders

MBCT can be an effective complementary treatment for eating disorders like binge eating disorder and bulimia nervosa.¹⁰ While more research is needed to assess its long-term effectiveness, MBCT could potentially help address both cognitive and behavioral aspects of eating disorders.

MBCT for substance abuse

MBCT has been shown to help manage cravings and increase the odds of abstinence in people struggling with substance abuse.¹¹ While initial studies are encouraging, further research is needed to fully assess MBCT’s impact on substance abuse treatment outcomes.

MBCT for posttraumatic stress disorder (PTSD)

Research shows that MBCT can reduce PTSD symptoms, including avoidance, hyperarousal, and emotional numbing.¹² As a complementary approach, MBCT may enhance the effects of existing evidence-based PTSD treatments.

Mindfulness-based cognitive therapy techniques

MBCT therapists use mindfulness practices that focus on both the mind and body. Some common practices that may be used include:

• Mindfulness meditation: In this practice, you focus on your breathing, paying attention to the present moment in a nonjudgmental, accepting way. If your attention wanders, you can simply bring it back to your breathing without judgment. You can meditate silently or with help from a guided meditation.
• Body scanning: You lie down and sit still while paying nonjudgmental attention to each part of your body one section at a time. You may be directed to observe the sensations you’re feeling, typically starting with your head or toes and working downward or upward.
• Decentering: In this practice, you take a step back from your thoughts and observe them as temporary, separate events. For example, instead of thinking, “I’m a bad person,” you’d shift to thinking, “I’m having the thought that I’m a bad person.” You observe each thought as if it were a cloud crossing the sky, simply noticing it’s happening instead of assigning meaning to it.
• Mindful breathing: You focus on your physical and emotional state while controlling your breath, noticing your body’s physical sensations as you inhale and exhale with intention.
• Daily mindfulness: You learn to incorporate mindfulness principles into everyday activities. For example, you can be mindful while washing dishes, staying in the present moment and noticing the sensations—the smell of the soap, the temperature of the water, or the sound of water splashing.
• Mindful movement: While yoga is a great mindfulness-based exercise, you can practice mindfulness during all sorts of exercise and movement, such as stretching or going for a walk. Just focus on the present moment and notice the sensations you feel.

Benefits of mindfulness-based cognitive therapy

MBCT was initially developed for people with repeated bouts of depression. If you have recurrent depressive episodes, it can help you:

• Recognize and change negative thought patterns: Depression can bring feelings of sadness, loneliness, emptiness, or hopelessness. MBCT can help you disrupt depression’s negative thought patterns (such as thoughts of guilt, worthlessness, death, or suicide) and recognize that they will pass.
• Interrupt thought spirals: When you’re depressed, distressing thoughts can “spiral” out of control. One mistake, setback, or negative feeling can spur increasingly awful thoughts and feelings, and those can result in extreme actions. In MBCT, you learn to interrupt spiraling thoughts by grounding yourself in the present moment.
• Lessening self-judgment: Depression symptoms can produce a lot of guilt and shame. For example, you may feel embarrassed if you can’t get out of bed in the morning or make simple decisions during the day. MBCT teaches you to focus on self-awareness instead of self-judgment.
• Learn to be present: You may be overwhelmed by past trauma or struggle to imagine a happy, healthy future. You can learn to let go of the past and the future and live more fully in the present.
• Practice emotional regulation: Depression can cause overwhelming feelings that make it hard to function. MBCT offers a self-regulation skillset that can help you manage your emotions.

Limitations of mindfulness-based cognitive therapy

While MBCT can be highly effective for many, it may not be suitable for everyone. Some people might find it challenging to engage in mindfulness practices, especially if they have difficulty focusing or sitting still for extended periods.

Additionally, those with severe depression or other mental health conditions may require more intensive treatment. This might include medication or other forms of therapy, in conjunction with or instead of MBCT.

Other types of mindfulness-based therapies

In addition to MBCT and MBSR, other therapies that use mindfulness principles include:

• Acceptance and commitment therapy (ACT)
• Dialectical behavior therapy (DBT)
• The Hakomi method

Find treatment

If you’re interested in mindfulness-based treatment, search our provider directory for a therapist in your area. 

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