Mindfulness-Based Therapies

What it is

Mindfulness-based therapies are structured programmes that train a particular skill: paying attention to the present moment, including one's own thoughts, feelings and bodily sensations, with openness and acceptance rather than judgement or struggle. The best-established is mindfulness-based cognitive therapy (MBCT), which combines mindfulness training with elements of CBT. There is also mindfulness-based stress reduction (MBSR), widely used for stress and for coping with illness.

The aim is not to empty the mind or to relax (though relaxation may follow), but to change a person's relationship with their thoughts and feelings, so that difficult ones can be noticed and allowed to pass rather than triggering spirals of rumination or worry.

Why it helps, and the evidence

MBCT has notably good evidence for preventing relapse in people who have had several episodes of depression, where it reduces the risk of depression returning, and it is recommended for this purpose in major guidelines. Mindfulness-based approaches also have evidence for easing anxiety, stress and the emotional impact of physical illness. They help by interrupting the automatic patterns of rumination and avoidance that keep depression and anxiety going, and by building a steadier, more accepting stance toward inner experience.

What to expect

These are usually taught as a structured course, often over around eight weekly group sessions, with daily home practice of mindfulness exercises between sessions. Participants learn various practices, such as paying attention to the breath, the body and everyday activities, and how to apply these skills when difficult thoughts and moods arise. The home practice is central; the benefit comes from regular practice, not from attending alone.

Is it right for me

Mindfulness-based therapy suits people who have had repeated episodes of depression and want to reduce the chance of relapse, and those seeking to manage stress and anxiety, especially if they are willing to commit to regular practice. It may be less suitable as a sole treatment during a severe acute episode. A professional can advise. Note that simple everyday mindfulness can also be practised informally, and we describe gentle versions in our self-help exercises.

When to seek help

If you have had several episodes of depression and want to stay well, or are seeking ways to manage stress and anxiety, ask a professional about mindfulness-based cognitive therapy. Our Get Support page can help you find courses and services.