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Mindfulness-Based Cognitive Therapy
Alex Risberg LICSW Candidate • December 17, 2024
Treating depression by creating structural changes within the brain
Mindfulness-Based Cognitive Therapy (MBCT) is a form of therapy that was created to treat depression, specifically treatment-resistant depression. Developed by Zindel Segal, John Teasdale, and Mark Williams, MBCT combines elements of cognitive therapy with mindfulness meditation. Research has shown that MBCT creates structural changes within brain areas that are associated with depression (Brewer et al., 2011). This means that MBCT reforms the brain, something that antidepressant medications have not been shown to do. This blog post will introduce the main ideas behind MBCT and briefly review the research backing this effective treatment option.
Major depressive disorder (MDD), characterized by persistent low mood and a lack of interest in normally pleasurable activities, is highly prevalent and adversely affects the lives of those who suffer from MDD and their loved ones. Depressive episodes are rarely a one-time occurrence. Half of individuals who have experienced one depressive episode are likely to experience another episode in life, and 80% of those who have experienced two episodes are likely to experience a third (American Psychiatric Association, 2013). Living with MDD is like living underwater. Everyday tasks take more energy than normal. You feel sad and down and have little motivation to do anything. MDD can bring a happy, thriving person to a halt. If left untreated, MDD can lead to thoughts of suicide and attempts to end one’s life.
Luckily, MBCT provides an effective way to treat MDD and keep depressive episodes at bay. To understand MBCT, it is important to understand what mindfulness is and how mindfulness concepts are combined with cognitive therapy in MBCT. In a nutshell, mindfulness is the practice of attending to the present moment free from judgment. It is often said that fixation on the past is depression and fixation on the future is anxiety. Mindfulness helps us to practice focusing on what is happening here and now, and to approach our experiences without labels of good or bad. We allow ourselves to experience life as it comes.
Meditation is the most common way of practicing mindfulness (though there are many ways to practice!) When we meditate we focus our attention on our breath. We feel the sensations of our breath flowing in and out of our bodies. If our mind wanders we notice this and bring the attention back to the breath. Think of each of these cycles of attention as repetitions of the practice. Each time we bring the attention back we become stronger and more mindful.
Mindfulness practice encourages us to treat thoughts as passing events rather than permanent indicators of truth. This reevaluation of negative thinking helps to break the cycles of rumination that often lead to relapses into depressive episodes. According to a review of the research by MacKenzie and Kocovski (2016), “there is consistent empirical evidence in support of using MBCT to decrease the risk of depressive relapse”. The review found that MBCT was effective for both patients currently experiencing a major depressive episode as well as those in remission.
Mindfulness practice begins with observation of the mind. By observing thoughts rather than identifying with them meditators gain space and freedom from the emotions that can be disruptive in life. The difference between “I am sad” and “I am experiencing sadness” is subtle, but mindfulness helps individuals make this distinction. We can begin to see sadness or anxiety as a passing experience, rather than a permanent characteristic of life.
MBCT allows depressed individuals to take control of their minds and emotions by making structural, long-lasting changes to their brains. The importance of this work cannot be overstated. From its beginnings in Buddhism, the purpose of mindfulness has been to eliminate suffering. Luckily, Western psychology is beginning to embrace the teachings of the Buddhist tradition. What is clear and most important is that these techniques work.
More research may uncover the details of how MBCT works, but this research is secondary to the importance of saving lives and giving patients hope. Hope is the greatest gift in times of suffering. MBCT provides that gift in the darkest of spaces.
Depression is an enormous burden. It is emotional inertia. Like a still boulder, getting one’s mood moving in the right direction from a standstill is nearly impossible. However, MBCT provides a lever to get the boulder moving. Once started, the process builds on itself, and inertia begins to work in the patient’s favor, instead of against them. The world needs more levers and more people heading in positive directions. Once this motion gets started, it will be impossible to stop.
References
American Psychiatric Association. (2013). Diagnostic and Statistical Manual of Mental
Disorders (DSM-5). American Psychiatric Pub.
Brewer, J., Worhunsky, P., Gray, J., Tang, Y., Weber, J., & Kober, H. (2011). Meditation experience is associated with differences in default mode network activity and connectivity. Proceedings of the National Academy of Sciences of the United States of America, 108(50), 20254-20259.
MacKenzie, M. B., Kocovski, N .L. (2016). Mindfulness-based cognitive therapy for depression: Trends and developments. Psychological Research and Behavior Management, 9, 125–32.
Review the basic framework of therapy sessions and treatment approaches in mental health counseling
Connecting mindfulness and meditation with therapy while providing an approachable meditation routine.
Dream analysis is often misunderstood or overlooked in therapy, but research shows it can be a powerful tool with many benefits for treatment. It can help clients gain self-awareness, engage more deeply in therapy, and address and explore core issues. It also can help foster a safe, trusting environment, helping therapists understand their clients better. Using dream analysis can provide a degree of separation that has even been used to support terminal cancer patients, helping them discuss difficult topics like health and mortality.
What is Self Care & Benefits to Mental Health | How therapy can be a part of your self care practices | by K Marquis MLADC | Compass of Hope
Starting therapy can be scary. In part this is because it is the process of exposing hurt, shame, fears, and deeply personal experiences. It is showing ourselves as vulnerable
Medication management in mental health recovery is a critical aspect of treatment, often overlooked or misunderstood. For many individuals, medication is an essential component of their journey to well-being. This blog post will delve into the importance of medication management, how medications can help with mental health issues, and provide strategies for effective medication management. Whether you are concerned about your own medication management or are supporting someone on this journey, this guide will offer valuable insights. The Importance of Medication Management Medications play a crucial role in treating various mental health conditions, including depression, anxiety disorders, bipolar disorder, schizophrenia, and more. Here's why medication management is of utmost importance: 1. Stabilizing Symptoms: Medications can help alleviate the distressing symptoms of mental health issues, providing much-needed relief. They can stabilize mood, reduce anxiety, and control psychosis, allowing individuals to regain control of their lives. 2. Improved Quality of Life: By managing symptoms effectively, medications enable individuals to engage more fully in their personal and professional lives, fostering a better quality of life. 3. Prevention of Relapse: Proper medication management can help prevent relapses, reducing the likelihood of recurring episodes and the associated setbacks. 4. Reducing Risk of Self-Harm or Suicide: In some cases, psychiatric medications can be life-saving by reducing the risk of self-harm or suicide, especially during times of acute crisis. How Medications Can Help with Mental Health Issues Understanding how medications work is essential for anyone navigating mental health recovery: 1. Balancing Neurotransmitters: Many mental health conditions are linked to imbalances in brain chemicals called neurotransmitters. Medications work by either increasing or decreasing the levels of specific neurotransmitters, which can help regulate mood and cognition. 2. Stabilizing Mood: Mood stabilizers, such as lithium or anticonvulsants, are commonly prescribed for conditions like bipolar disorder. They help keep mood swings in check, preventing extreme highs and lows. 3. Alleviating Anxiety: Medications like selective serotonin reuptake inhibitors (SSRIs) and benzodiazepines can help reduce symptoms of anxiety, making daily life more manageable. 4. Easing Psychosis: Antipsychotic medications are used to manage symptoms of schizophrenia and related disorders, such as hallucinations and delusions. 5. Boosting Serotonin: Some antidepressants work by increasing the levels of serotonin, a neurotransmitter associated with mood regulation. This can help combat depression and anxiety. Strategies for Effective Medication Management Navigating medication management can be challenging, but the following strategies can simplify the process: 1. Open Communication: Maintain open and honest communication with your healthcare provider. Discuss any concerns or side effects you experience, and work together to find the right medication and dosage. 2. Adherence: Consistently take medications as prescribed. Set up a routine or use pill organizers to avoid missing doses. 3. Educate Yourself: Understand your condition and the medications you're taking. This empowers you to be an active participant in your treatment. 4. Monitor Side Effects: Be aware of potential side effects and report them to your healthcare provider. Adjustments can often be made to minimize discomfort. 5. Set Realistic Expectations: Medications may take time to show their full effect. Set realistic expectations and understand that not all medications work for everyone. 6. Holistic Approach: Medication is just one part of mental health recovery. Combine it with therapy, lifestyle changes, and a strong support system for comprehensive treatment. 7. Regular Check-Ins: Stay engaged with your healthcare provider for regular check-ups and adjustments to your treatment plan. Conclusion Medication management in mental health recovery is a multifaceted journey. Medications can play a crucial role in stabilizing symptoms, improving the quality of life, and preventing relapse. Understanding how medications work and applying effective management strategies is key to a successful recovery. Remember, you are not alone on this journey, and there is help and support available. By taking a proactive approach and working closely with healthcare providers, you can navigate the challenges of medication management and move towards a path of healing and well-being.
Finding Hope: A Closer Look at Eating Disorders
Introduction: Valentine's Day, with its romantic ideals and celebratory fervor, can evoke a spectrum of emotions. At Compass of Hope, we recognize the impact this day can have on mental well-being, whether you're in a relationship or navigating singleness. Let's explore the multifaceted relationship between Valentine's Day and mental health, offering strategies for a day filled with self-love and genuine connection, irrespective of your relationship status. Valentine's Day and Mental Health: A Complex Relationship The day dedicated to love can, paradoxically, spotlight feelings of loneliness, inadequacy, and stress for many. From the pressure to find the perfect gift to the portrayal of idyllic love on social media, Valentine's Day can amplify insecurities and stressors, affecting mental health. Facing the Challenges: Singleness: The emphasis on romantic love can exacerbate feelings of loneliness or isolation for single individuals. It's crucial to remember that self-worth is not tied to relationship status and to celebrate self-love and other forms of love in life. Financial Stress: The commercial aspect of Valentine's Day can lead to anxiety about the cost of gifts and experiences. It's important to focus on meaningful, heartfelt gestures that don't strain finances. Time and Energy: Balancing work, personal commitments, and the expectation to curate a special day can be overwhelming. Prioritizing self-care and setting realistic expectations can alleviate this pressure. The Pressure to Impress: The desire to create a perfect Valentine's experience can lead to stress and disappointment. Authenticity and open communication with your partner about expectations can foster a more enjoyable and less pressured day. Social Media vs. Reality: The portrayal of perfect relationships on social media can distort expectations. Embracing and celebrating your unique relationship or self-love journey is key. Strategies for a Positive Valentine's Day: Self-Compassion: Whether single or in a relationship, practice self-love and kindness, recognizing that self-worth is inherent and not dependent on external validation. Creative Expression: Opt for handmade gifts or shared experiences that reflect genuine emotion rather than material value. Setting Boundaries: It's okay to opt-out of Valentine's Day celebrations if it causes stress or discomfort. Honouring your feelings is a form of self-care. Community and Connection: Spend time with loved ones, friends, or community members who uplift you, celebrating love in its many forms. Digital Detox: Consider taking a break from social media to avoid comparison and focus on real-life connections and self-reflection. Conclusion: Valentine's Day, with all its complexities, offers an opportunity to reflect on love, expectations, and personal well-being. By embracing self-compassion, authenticity, and connection, the day can be a source of joy and fulfillment, regardless of how you choose to celebrate. At Compass of Hope, we're here to support your journey toward a balanced, healthy relationship with yourself and others, on Valentine's Day and beyond.
Introduction In the quest for effective mental health treatment, Eye Movement Desensitization and Reprocessing (EMDR) has emerged as a groundbreaking approach, particularly for individuals grappling with the effects of trauma. This comprehensive guide is designed to enlighten those considering EMDR therapy as a pathway to healing. What is EMDR? EMDR is a psychotherapy technique originally developed by Francine Shapiro in the late 1980s. It's designed to alleviate the distress associated with traumatic memories. Unlike traditional talk therapy, EMDR focuses on the emotional and psychological symptoms triggered by traumatic experiences. The Science Behind EMDR EMDR therapy is based on the Adaptive Information Processing model. This model posits that trauma can disrupt the brain's natural information processing system, leaving the traumatic memory unprocessed and causing ongoing distress. EMDR aims to kickstart and facilitate the brain's natural healing process. Who Can Benefit from EMDR? EMDR has proven effective for individuals with various trauma-related issues, including PTSD, anxiety, depression, and specific phobias. It's also helpful for those struggling with the emotional aftermath of personal loss, violence, or abuse. The EMDR Process: A Step-by-Step Guide History and Treatment Planning: The therapist assesses the client's history and develops a treatment plan. Preparation: The therapist introduces the client to the EMDR process and establishes trust. Assessment: The specific traumatic memory to be targeted is identified, along with associated beliefs and physical sensations. Desensitization: The therapist guides the client through sets of bilateral stimulation (typically eye movements), targeting the traumatic memory. Installation: The goal is to strengthen positive beliefs. Body Scan: Checking the body for any residual tension. Closure: Returning the client to equilibrium at the end of each session. Reevaluation: Reviewing the progress made. Who Can Administer EMDR? EMDR should be conducted by a trained and licensed mental health professional who has undergone specific training in EMDR therapy. Effectiveness and Success Rates Studies have shown that EMDR can be an effective treatment for trauma, with many patients experiencing substantial relief from their symptoms. The success rate varies, but research suggests that it can be highly effective, especially for PTSD. Supporting Research and Success Stories Numerous studies and personal narratives affirm the effectiveness of EMDR. For instance, a study by the EMDR Institute found significant improvements in trauma symptoms following EMDR therapy. How to Support Loved Ones Undergoing EMDR Supporting someone undergoing EMDR involves understanding the process, being patient, and offering emotional support. It’s crucial to respect their healing journey and provide a safe space for them to share their experiences. Choosing the Right EMDR Therapist Finding the right therapist is crucial. Compass of Hope offers EMDR treatments, provided by dedicated professionals, licensed specifically in EMDR. Referrals from healthcare providers or trusted online directories can be a good starting point, if you are unsure of where to find a licensed professional in your area. Conclusion EMDR represents a beacon of hope for many who have been shadowed by the aftermath of traumatic experiences. It offers a unique, scientifically-backed approach to mental health treatment, emphasizing the brain's innate capacity to heal from trauma.
Introduction Bipolar Disorder, often misunderstood and surrounded by myths, is a significant mental health condition affecting millions worldwide. This comprehensive guide aims to shed light on what Bipolar Disorder is and isn't, debunk common myths, and provide insights into its signs, symptoms, and treatment options. We will also discuss how to support loved ones living with this condition. What is Bipolar Disorder? Bipolar Disorder, formerly known as manic depression, is a mental health condition characterized by extreme mood swings. These include emotional highs (mania or hypomania) and lows (depression). Understanding Bipolar Disorder requires recognizing these distinct phases and how they impact an individual's life. Mania and Hypomania: These are two types of highs in Bipolar Disorder. Mania is more intense and may cause significant impairment, while hypomania is a milder form. Depression: During depressive episodes, individuals may experience deep sadness, hopelessness, and a lack of energy or interest in activities. What Bipolar Disorder Isn't Misconceptions about Bipolar Disorder often lead to stigma and misunderstanding. It's crucial to clarify what this disorder is not: It's not just mood swings: While mood swings are a part of the condition, they are much more severe than the typical ups and downs experienced by most people. It's not a personality flaw: Bipolar Disorder is a medical condition, not a character weakness. It's not untreatable: With proper treatment, individuals with Bipolar Disorder can lead fulfilling lives. Common Myths about Bipolar Disorder Myth: Bipolar Disorder means split personality. Myth: Manic phases are always enjoyable. Myth: Bipolar Disorder cannot be managed. Signs and Symptoms Recognizing the signs of Bipolar Disorder is key to getting help. Common signs include: Manic episodes: Feelings of euphoria, inflated self-esteem, and decreased need for sleep. Depressive episodes: Feelings of sadness, emptiness, and significant changes in appetite or sleep patterns. When to Seek Treatment Early intervention is crucial in managing Bipolar Disorder effectively. Signs that it's time to seek treatment include: Severe mood swings that disrupt daily life. Risk-taking behavior during manic phases. Prolonged feelings of depression. Types of Treatment Effective treatment for Bipolar Disorder typically involves a combination of medication and psychotherapy. Treatment plans are tailored to each individual and may include: Medications: Mood stabilizers, antipsychotics, and antidepressants. Psychotherapy: Cognitive-behavioral therapy (CBT) and family-focused therapy. Lifestyle modifications and support groups. Supporting Loved Ones with Bipolar Disorder Supporting someone with Bipolar Disorder involves understanding, patience, and compassion. Here are some ways to offer support: Educate yourself about the condition. Be patient and understanding. Encourage them to stick with their treatment plan. Offer emotional support and listen without judgment. Conclusion Understanding Bipolar Disorder is crucial for those living with the condition and their loved ones. By debunking myths, recognizing signs, and exploring treatment options, we can foster a more empathetic and informed society. Remember, support and understanding are key to helping individuals with Bipolar Disorder thrive.