Are your thoughts stuck on repeat? Maybe you keep going over something bad that happened. Or you worry a lot about what’s going to happen next.
These racing thoughts can take over your day. They can affect your mood, energy and even how your body feels. When negative thoughts start to build, they can create a cycle that is hard to break.
That’s where mindfulness-based cognitive therapy, or MBCT, might help.
This type of therapy combines two powerful tools: mindfulness and cognitive behavioral therapy (CBT). And the best part? You can learn and use it every day, even outside of therapy.
We spoke with Francia Day, PsyD, a psychologist with Banner Health, to learn more about MBCT, how it works and why it may be the support you’ve been looking for.
What is mindfulness-based cognitive therapy?
MBCT is a type of therapy that helps people break out of negative thinking patterns. It blends the proven techniques of cognitive therapy (which helps you challenge negative thinking) with mindfulness (which helps you stay grounded in the present moment).
“Mindfulness-based cognitive therapy teaches that thoughts are not necessarily facts and noticing them, rather than reacting to them, can help shift your experience,” Dr. Day said. “It can help people feel empowered rather than victims of their experience.”
Dr. Day added that MBCT doesn’t use CBT or mindfulness in isolation but allows you to use techniques from both in a way that best fits your needs.
Who can benefit from mindfulness-based cognitive therapy?
MBCT was developed by psychologists Zindel Segal, Mark Williams and John Teasdale to help people with recurrent depression — those who feel better for a while but then fall back into depression. It was built upon Jon Kabat-Zinn’s mindfulness-based stress reduction (MBSR) program, which focused on pain and stress.
Today, this type of therapy is used for a wide range of conditions.
“Mindfulness-based cognitive therapy can help with anxiety-based conditions and mood disorders, but it can also be a useful tool for anyone facing everyday life stressors,” Dr. Day said. “MBCT can be a valuable foundational tool for most mental health conditions, regardless of the specific diagnosis.”
How does mindfulness-based cognitive therapy work?
The core of MBCT teaches you to shift from two primary modes of mind – “doing” to “being” – when you feel overwhelmed, so you can better care for your mind and emotions.
- Doing mode: This is when your brain is trying to solve problems, fix things or make things better. It’s helpful when you’re planning a trip or finishing homework. But it’s not as helpful when you’re sad or anxious because you can’t just solve feelings like a math problem.
- Being mode: This is when your brain slows down and notices what’s happening right now, without trying to fix it. You might notice how your body feels, your breathing or the sounds around you. In this mode, you learn to accept things as they are, which can help with stress and sadness.
“You can expect that you will notice very quickly how active your mind is and how it fights to keep hovering over the past or the future,” Dr. Day said. “Expect that you will need time to learn how to shift your thinking, however, since it requires patience and persistence.”
The goal is not to clear your mind but to become more aware of your thoughts and less entangled in them. With time and practice, this shift can help ease symptoms and support long-term mental health.
What does an MBCT session look like?
MBCT programs typically last eight weeks (two months) and can be done one-on-one or in a group setting. Each session is about building skills and awareness in a safe and supportive space.
According to Dr. Day, you might experience:
- Psychoeducation: You’ll learn about common thought patterns and how they affect your emotions.
- Mindfulness meditative practices: You’ll use tools like breathing, movement and short meditations to stay grounded in the moment.
- Real-life strategies: You’ll discover how to notice a negative thought and choose a healthier response.
- Self-compassion and empathy: You’ll learn to treat yourself with kindness and understanding instead of judgment and self-criticism.
- Homework: You’ll practice these skills in your daily life so they become part of your routine.
How can I practice MBCT in my daily life?
You can practice MBCT in your day-to-day life by doing small things that help you slow down, notice what’s happening inside and around you and being kind to yourself.
Here are some simple ways to get started:
- Pause and check in: Take a few moments during the day to ask yourself how you are feeling, what thoughts are going through your mind and what’s happening to your body. You’re not trying to change anything—just notice.
- Focus on breath: Pick a time, like while you’re waiting in line or traffic, and pay attention to your breathing. Feel the air going in and out. If your mind wanders (and it will!), gently bring it back to your breath.
- Do one thing at a time: Try mindful walking or mindful eating. Instead of rushing, slow down and really notice each step or each bite. How does it feel, smell or taste?
- Take mindful breaks: Set a reminder once or twice a day to take a one-minute mindful moment. Put your phone down, close your eyes and breathe. Notice your thoughts but let them come and go like clouds in the sky.
- Be kind to yourself: If you notice negative thoughts, don’t judge them. Just say, “That’s just a thought,” and let it pass.
Is MBCT right for me?
If you're feeling stressed, anxious or stuck in negative thoughts, MBCT might be a helpful approach. But it's important to realize that mindfulness isn’t just about sitting still and clearing your mind.
“Mindfulness does not all look the same and refers to a wide range of tools,” Dr. Day said. “It is not just sitting cross-legged trying to clear your mind but rather tools to help you be more present, aware of your experiences and in control.”
MBCT can help you be more aware of your emotions and reactions but it may take time to feel comfortable with the practices.
“There can be a learning curve for many people, so give yourself time and the opportunity to experience what it can offer you,” Dr. Day said. “If you're willing to put in a little effort, you may find that MBCT is a great way to gain control over your thoughts and emotions.”
Takeaway
MBCT helps you stop fighting your thoughts and start understanding them. With support and practice, you will have the tools to handle whatever comes your way more clearly and confidently.
If you’ve been looking for a way to feel more in control, more present and more at peace, MBCT could be the first step on a healing path that truly supports you.
Here are some resources to get you started:
- Mindfulness Apps: Calm or Insight Timer
- Book: “The Mindful Way Through Depression,” written by Mark Williams, John Teasdale, Zindel Segal and Jon Kabat-Zinn
- Find a Certified Specialist: Several Banner behavioral health specialists practice MBCT and other cognitive behavioral therapies. We also offer an intensive outpatient program.
Related articles:
- Do I Need Therapy? 10 Reasons It’s Time to Seek Help
- 8 Ways to Lean Into Comfort and Cope With Anxiety
Product information in this article is provided as a convenience and for informational purposes only; it does not constitute an endorsement or an approval by Banner Health of any of the products, services or opinions of the corporation or organization or individual.
