An Evidence-Based Therapy Combining Mindfulness and Cognitive Behavioural Therapy
Many people become trapped in cycles of worry, rumination or self-criticism. Even when life is going well, their mind automatically returns to negative thoughts, making them vulnerable to anxiety or depression.
Mindfulness-Based Cognitive Therapy (MBCT) is an evidence-based psychotherapy that combines the principles of Cognitive Behavioural Therapy (CBT) with mindfulness meditation. Rather than trying to eliminate difficult thoughts, MBCT teaches people to relate to them differently—observing thoughts and emotions without becoming overwhelmed by them.
Instead of asking:
“How can I stop these thoughts?”
MBCT encourages a different question:
“Can I notice these thoughts without automatically believing or reacting to them?”
This shift often reduces emotional suffering even when difficult thoughts continue to arise.
Originally developed by Zindel Segal, Mark Williams and John Teasdale, MBCT was designed to help prevent relapse in people with recurrent depression. Today, it is also widely used for anxiety, chronic stress, emotional regulation and persistent rumination.
At My International Therapy, some of our psychologists integrate MBCT with CBT, Acceptance and Commitment Therapy (ACT), Compassion-Focused Therapy (CFT) and other evidence-based approaches to provide personalised care.
What to expect in sessions
- Clarifying goals and your current situation
- Building a shared understanding of patterns and triggers
- Practicing tools and strategies between sessions
- Reviewing progress and adjusting the plan
What Mindfulness-Based Cognitive Therapy (MBCT) can help with
On My International Therapy, therapies are connected to pathology pages so visitors can move easily between a problem they recognize and a therapy that may address it. These links are not a diagnosis or a promise of outcome; they are a navigation aid that helps people learn which approaches are often relevant.
The same therapy may support different goals for different people. For one client, the focus may be symptom reduction. For another, it may be understanding relationship patterns, processing traumatic memories, improving emotional regulation, or rebuilding self-confidence. This is why the first sessions usually involve assessment and shared goal-setting.
Therapists may also adapt the work when there are co-occurring concerns such as sleep difficulties, chronic stress, neurodiversity, addiction, grief, trauma, or medical issues. When needed, ethical care may involve coordination with a doctor, psychiatrist, dietitian, or other professional.
What to expect in sessions
The first session usually starts with the person’s current situation, history, goals, and what they hope will be different. The therapist may ask about symptoms, relationships, work, sleep, coping strategies, risks, strengths, and previous support. A good first session should leave the client with a clearer sense of the plan, even if not everything can be solved immediately.
- Clarifying goals and priorities
- Building a shared understanding of patterns and triggers
- Choosing practical tools or reflective focus
- Reviewing progress and adjusting the plan
- Planning between-session practice when relevant
In structured forms of Mindfulness-Based Cognitive Therapy (MBCT), sessions may include exercises, worksheets, experiments, exposure tasks, skills practice, or progress measures. In more exploratory forms, sessions may focus on emotions, memories, dreams, relationship patterns, identity, or meaning. Many therapists combine structure and exploration depending on what the client needs.
Between sessions, the client may be invited to observe patterns, try a coping strategy, practice communication, track symptoms, or reflect on a specific question. These tasks should be realistic. Therapy is not about performing perfectly; it is about learning from experience in a supportive, non-judgmental way.
Is Mindfulness-Based Cognitive Therapy (MBCT) right for you?
MBCT may be a good fit if you:
- experience recurring depression
- struggle with anxiety
- often overthink or ruminate
- find it difficult to switch off your mind
- experience chronic stress
- want to become less reactive to difficult emotions
- are interested in combining psychotherapy with mindfulness practice
If you are experiencing severe depression, acute trauma or another complex mental health condition, your therapist may recommend combining MBCT with other evidence-based treatments such as CBT, EMDR or medication when appropriate.
Mindfulness-Based Cognitive Therapy at My International Therapy
Our psychologists use mindfulness-based interventions as part of personalised, evidence-informed treatment plans.
Depending on your needs, therapy may integrate:
- Mindfulness-Based Cognitive Therapy (MBCT)
- Cognitive Behavioural Therapy (CBT)
- Acceptance and Commitment Therapy (ACT)
- Compassion-Focused Therapy (CFT)
- Mindfulness-Based Stress Reduction (MBSR) techniques
- EMDR
- Somatic approaches
Every treatment plan is adapted to your individual goals, symptoms and preferences.
FAQ
Is MBCT the same as meditation?
No. MBCT is a structured psychological therapy that combines mindfulness practices with Cognitive Behavioural Therapy. Meditation is one tool within the broader therapeutic programme.
Do I need previous meditation experience?
Not at all. MBCT was designed for beginners, and your therapist will guide you through the practices step by step.
Is MBCT effective for anxiety?
Yes. Research suggests MBCT can reduce anxiety, excessive worry and emotional reactivity, particularly when combined with regular mindfulness practice.
Can MBCT be delivered online?
Yes. Online MBCT programmes and individual sessions have shown promising results, provided they are delivered by appropriately trained professionals.
Medical disclaimer: this content is for general information only and does not replace diagnosis, emergency support, or treatment from a qualified professional.
