I first became interested in Mindfulness during my professional training at the University of Surrey over 20 years ago when mindfulness based cognitive therapy and Jon Kabat Zinn were buzzwords! It wasn’t as well known then as it is now, and I am grateful to see that it has now become more mainstream as it has benefited me in my personal life, as well as hopefully the clients I have seen over my professional career as a psychologist.
Mindfulness-Based Cognitive Therapy (MBCT) is a type of therapy that blends mindfulness practices with cognitive therapy. If you are not familiar with mindfulness, it stems from meditation to help you become more present and cognitive therapy is all about looking your thought processes. Unlike traditional cognitive therapy, which focuses on changing negative thought patterns, MBCT emphasizes awareness and acceptance. If you have undertaken Acceptance and Commitment Therapy (ACT) with me, you will be familiar with how this works, where you recognize your thoughts and feelings without getting stuck in them, which in turn reduces the likelihood of all those automatic, negative reactions.
Mindfulness is crucial in MBCT because it helps you observe your thoughts and emotions as they arise, without judgment. This increased awareness allows you to step back from your automatic reactions and choose more adaptive responses, fostering emotional resilience and stability.
MBCT techniques include mindfulness meditation, body scan exercises, and mindful movement practices. To give you an idea you can start some of these right now. Stand up (if you are sitting) and really pay attention to what it feels like as you stand. Take a few steps and feel your heel and then the rest of your foot connect with the ground as you walk. When you are doing this, you are paying attention to your movements; you are moving mindfully. It is that simple. You’d be forgiven for wondering how that would ever help you, but if you were fully engaged in the mindful movement as opposed, to lets say, getting caught up in anxious thought processes that spiral you out of control, choosing the mindful exercise gave you a moments reprieve.
These techniques are taught in a structured group setting over eight weeks, with you being encouraged to practice daily. Through these practices, you can learn to cultivate mindfulness in your everyday life, enhancing your ability to manage stress and emotional challenges.
How Can MBCT Help You?
Imagine you’re feeling overwhelmed by stress and worry. MBCT can help you:
- Slow down your racing thoughts: Learn to observe your thoughts without getting caught up in them.
- Manage anxiety: Develop tools to handle feelings of unease and worry more effectively.
- Improve sleep: By calming your mind, MBCT can help you sleep better.
- Increase resilience: Build inner strength to cope with life’s challenges.
If you’ve experienced depression in the past, MBCT can:
- Reduce the risk of relapse: Learn to recognize early warning signs of depression.
- Develop healthier coping mechanisms: Find new ways to manage difficult emotions.
- Increase overall well-being: Improve your quality of life and happiness.
Even if you’re generally happy, MBCT can help you:
Enhance relationships: Build stronger connections with others through improved communication and empathy.
Increase self-awareness: Understand your thoughts and feelings better.
Improve focus and concentration: Develop greater mental clarity.
If you do have chronic pain, I highly recommend you read the book Mindfulness for Health. As some of you may know, I have had some health issues in the past and this book really changed how I dealt with my own illnesses.
Whether you have a chronic illness that causes emotional distress, work in a high-stress job, or simply want to improve your mental well-being, MBCT could be a valuable tool for you. However, it’s essential to assess your specific needs and circumstances to determine if MBCT is the right fit for you.
Finding an MBCT Therapist in Ireland
MBCT is becoming increasingly available in Ireland. More therapists are being trained in this approach and offering it in various settings, including private practices and clinics.
To find a qualified MBCT therapist in Ireland, you might start by looking at professional directories, such as those provided by the Irish Association for Counselling and Psychotherapy (IACP) or the Psychological Society of Ireland (PSI). Ensure the therapist has specific training and experience in MBCT.
Therapist experience and training are crucial in MBCT, as a well-trained therapist can guide you through the program effectively, ensuring you gain the maximum benefit. Look for therapists who have completed accredited MBCT training programs and have experience in both mindfulness and cognitive therapy.
What to Expect
The MBCT program typically spans eight weeks, with weekly group sessions lasting about two hours each. You will also engage in daily mindfulness practices at home, using guided meditations and exercises provided by the therapist.
Key components of MBCT include:
- Mindfulness Practices: You’ll learn meditation, body scan, and mindful movement exercises to cultivate present-moment awareness.
- Cognitive Exercises: These techniques help you identify and challenge negative thought patterns.
- Homework Assignments: Daily mindfulness practices and reflection exercises to reinforce learning.
MBCT is like learning a new skill, like learning to play a musical instrument. It takes practice, but the rewards are worth it. Here’s a simple breakdown of what you might experience:
Early Stages
- Feeling overwhelmed: Initially, focusing on your breath or body sensations might feel strange or difficult.
- Mind wandering: It’s normal for your mind to wander during meditation. The goal isn’t to stop thoughts but to gently bring your attention back to the present moment.
- Increased awareness: You might start noticing your thoughts and feelings more than usual. This is a good thing!It’s the first step to understanding your patterns.
As You Progress
- Improved focus: You might find it easier to concentrate on tasks and reduce distractions.
- Reduced stress: You may notice a decrease in feeling overwhelmed or anxious.
- Better sleep: Mindfulness can help regulate your sleep patterns.
- Increased self-awareness: You’ll develop a deeper understanding of your thoughts, feelings, and reactions.
- Greater emotional resilience: You might find it easier to cope with challenges and setbacks.
There are many resources available that you can try before committing to either therapy with myself or another psychologist. I recommend the following books and websites to give you a taster of what MBCT is about.
Full Catastrophe Living by Jon Kabit-Zinn (the first book I read on mindfulness)