Mindfulness and Cognitive Therapy: A Powerful Combination for Your Mind
What happens , when the art of noticing things , staying with the present moment , without judgement , criticism or getting carried away from other thoughts is combined with identifying and focusing our dark or negative thought patterns and adapting them to more realistic ways of thinking and coping with them , trying to be positive .This combination is called mindfulness and cognitive therapy.
What is Mindfulness-Based Cognitive Therapy (MBCT)?
Mindfulness and cognitive behavioural therapy is based on what if our thoughts shape our emotions. But what if we could learn to notice those thoughts, pause, and respond instead of react, by combining mindfulness with cognitive therapy can help people navigate their inner world more gently and more effectively.
The combination of these two approaches helps us for greater self awareness of our thoughts and feelings ,without trying to suppress or change them without judgement or criticism, and also to channelise and develop coping mechanisms against difficult emotions and negative thought patterns to relapse into depression.
Exploring the Synergy between CBT and Mindfulness
The synergy between Cognitive Behaviour therapy and Mindfulness can enhance our emotional well being and add positive changes that lasts within our inner self. Where mindfulness is the process of experiencing the present moment and is a great deal of awareness of our thoughts and notions, on the other hand Cognitive behavioural therapy teaches us to cope with our negative emotions , thoughts into a more balanced and realistic way , so that we can learn to channelise these thoughts in our everyday lives .
The role of mindfulness in this combined approach is brought through practices like meditation , which is a primary mindful breathing exercise , which helps us with the present moment awareness and accepting the flow of thoughts and feelings within our inner self .
Cognitive behavioural therapy is based on coping or channelising negative thoughts and dysfunctional attitudes towards life , that come unconsciously to us , into more balanced and realistic ways , possibly even more positive in a way.
So the combination of mindfulness and cognitive therapy can enhance our inner self to be aware of our thoughts , and start living in the present moment, and break the cycle of negative thought patterns , making them disrupt the repetitive negative thinking ..
The Mental Health Benefits of Mindfulness
Some of the health benefits of Mindfulness are –
- Mindful practices like meditation reduces stress and anxiety responses , which increases activity in our prefrontal cortexes , a part of our brain that makes ourselves more calmer and increases our mental health.
- It improves our emotional regulation, instead of being overwhelmed by these emotions , mindful practices help us to manage and control them.
- Moreover, mindfulness helps us to be self aware and accept ourselves and even others.
- It helps us to be more focused on our present tasks and reduce mind wandering.
- These practices help us rescue stress and anxiety by improving our sleep quality , through positivity.
Clinical evidence and research-
Some of the clinical trials have proven that mindful breathing practices have reduced stress and anxiety and other mental health conditions. Clinical studies show big changes in brain volumes and the structures that are connected with our emotional regulation.
Clinically it shows that this therapy can improve our quality of life which includes better sleep quality , enhance our social relationships, and makes our mind stay with the present moment. And most importantly reduces symptoms like stress and anxiety.
Are You a Good Candidate for MBCT?
If you want to know if you’re a good candidate for Mindfulness-based cognitive therapy , there are factors , who are good and at the same time not suitable to be a good candidate for this type of therapy.
There are a few factors that can tell if you are suited with this therapy or not –
- Recurring depression factors – If you are facing the constant depression cycle in your life , this mindfulness and cognitive therapy helps you in relapsing from those cycles.
- People who feel overwhelmed by their emotions and feelings , this mindfulness and cognitive therapy makes sure to regulate your emotions and feelings in a healthy way, which also helps in reducing mental health conditions like stress and anxiety.
Factors that are not suitable for some people –
- People with severe mental illnesses like bipolar disorders , psychosis , are not suitable at all for this kind of therapy , without careful modifications of this approach.
- People with constant suicidal thoughts are not well opted for this mindfulness and cognitive therapy , but in other cases should seek professional help, if people have thoughts like this constantly.
What Conditions Can It Help With?
People with severe mental illnesses can definitely not approach mindfulness and cognitive therapy like constant thoughts of suicide in mind . People with constant depression , stress and anxiety in social gatherings , but it is also better to consult a qualified mental health professional who knows which kind of approach is better for people facing different mental health conditions .
Getting Started: Using Mindfulness in Therapy
To begin with mindfulness and cognitive therapy , first start small and with the basics
- Start with focused breaths . The process starts with closing your eyes and feeling your breath’s sensation , while it enters and leaves your body , and also observe the rise and fall of your chest , while the breath enters and leaves . Your mind will wander for the first time , slowly guide it on focusing on your breathing.
- Bodily scans . Sit somewhere safe and , by observing each and every part of your body of how it reacts , from head to toe .
- Mindful observations indicate that you would unconsciously memorize each of your daily activities , doing them unaware . So start by mindfully noticing each of your daily activities , of how your body responds for each and every task like mindful walking , eating and even journaling.
What to Expect in an MBCT Session?
In a mindfulness and cognitive therapy , what you can expect , especially in Seven Doors to Heaven is that –
- There will be guided meditation ,starting with a brief introduction of the principles of mindfulness and self introduction of each member present in our institution.
- This approach starts with guided meditation like focused mindful breathing and body scans
- Moving on cognitive exercises , where we help to identify negative thought patterns , and learn to cope with them , with our everyday lives.
- The next most important phase of mindfulness and cognitive therapy is group discussion, which is where we can discuss challenges ,and learn insights from others.
- Our mindfulness and cognitive therapy ends with key takeaways from this session , to help people grow from the insights gathered through this session.
FAQ's
What is mindfulness in cognitive therapy?
Mindfulness in cognitive therapy is a combination of being at the present moment by being self aware and not judging our thoughts , when they randomly flow in our mind , combining it with identifying negative thought patterns and to find coping mechanisms that help us with stress and anxiety.
What are the principles of mindfulness-based cognitive therapy?
The key principles include at first paying attention to the present moment , which includes accepting all thoughts , feelings and emotions without judgement or criticism, and identifying negative thought patterns or relapses of depression or such and providing greater awareness and coping mechanisms .
What are the cognitive benefits of mindfulness?
First it lets you be aware of present situations or tasks , by preventing mind wandering , and doesn’t let you judge your flow of thoughts, emotions and feelings , which means you will be fully present in the task you are currently doing without any preoccupied thoughts.
Who developed mindfulness-based cognitive therapy?
Mindfulness and cognitive based therapy was initially found by Zindel Segal , Mark Williams and John Teasdale, where they derived it from Jon Kabat-Zinn’s Mindfulness-Based Stress Reduction (MBSR) program.
What Are the Best Techniques for Cognitive Control
Reframing your cognitive negative thought patterns , guided discovery of ourselves through a professional therapist , even journaling down our thoughts help release emotions and stress , tools like these will help you have cognitive control.
