Mindfulness-Based Therapy
Mindfulness-Based Therapy (MBT) approaches are those that encompass modalities that integrate mindfulness principles and mindfulness-based interventions into the therapeutic process (e.g., combining mindfulness meditation with CBT techniques and psychoeducation). This integration enhances self-awareness, promotes psychological well-being, and addresses various mental health concerns. Individuals are able to gain perspective on their experiences as they cultivate non-judgmental awareness to the present moment and a more compassionate attitude toward oneself.
MBT approaches and mindfulness-based interventions used at TASC Psychology include Dialectical Behavioral Therapy (DBT), Acceptance and Commitment Therapy (ACT), Mindfulness-Based Stress Reduction (MBSR), and Mindfulness-Based Relapse Prevention (MBRP).
Mindfulness-Based Cognitive Therapy
Mindfulness-Based Cognitive Therapy (MBCT) is an innovative approach that combines elements of mindfulness and cognitive behavioral techniques in order to help individuals better understand and manage their thoughts, emotions, and behaviors. Individuals become more aware of automatic thought patterns, break free from negative thinking cycles, gain a different perspective on experiences, and achieve relief from distress.
As a relatively new approach, MBCT was originally developed to address recurrent depression. Indeed, clinical trials indicate MBCT reduces the rate of relapse in recurrent depression by 50%. Numerous trials over the past 15 years have demonstrated MBCT as a powerful intervention for a wide range of mental health conditions. Today, MBCT holds significant importance and relevance in modern mental healthcare due to the numerous benefits and evidence-based effectiveness of the holistic approach and emphasis on the mind-body connection. With established efficacy, MBCT can be used as a primary treatment modality or in conjunction with other forms of therapy for recurrent, current or residual depression, along with anxiety, mood disorders, relapse prevention , psychosis , ADHD, eating disorders, panic attacks, trauma, chronic pain, and medical conditions with psychological sequelae.
Dialectical Behavioral Therapy (DBT) is a structured, collaborative, and comprehensive psychotherapy that works towards the goals of enhancing your capabilities to manage difficult emotions, respond adaptively, and build a life that is perceived and experienced as worth living. DBT focuses on four specific areas of Mindfulness, Interpersonal Effectiveness, Emotion Regulation, and Distress Tolerance. It includes a strong educational component to teach life-enhancing skills and behaviors that are applicable to all contexts and in a variety of situations.
Originally developed by Dr. Marsha Linehan and for the treatment of chronically suicidal individuals, DBT is considered to be the gold standard for individuals with Borderline Personality Disorder (BPD), emotion dysregulation, and a growing array of psychiatric conditions. Used in individual and group therapy, DBT is highly effective. In fact, many patients seeking DBT have undergone other forms of therapy without experiencing significant improvement. Even if you do not relate to the aforementioned conditions or difficulties, several aspects of DBT are highly valuable. After all, most of us can benefit from skill development and tools to navigate life more mindfully, with greater flexibility and tolerance.
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Mindfulness-Based Stress Reduction (MBSR) is a widely recognized program that helps individuals reduce stress, manage pain, and enhance overall well-being. It incorporates mindfulness practices, body awareness exercises, and gentle movement to cultivate non-judgmental awareness and stress reduction. MBSR can often help people address stress, chronic pain, medical conditions, anxiety, depression, and other chronic issues.
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Mindfulness-Based Relapse Prevention (MBRP) combines mindfulness practices with relapse prevention strategies to support individuals recovering from substance use disorders and to prevent relapse of depression and manage mood disorders. As applied to substance use, MBRP focuses on developing awareness of triggers, cravings, and automatic reactions while promoting self-care and coping strategies. For the prevention of depression and management of mood disorders, MBRP offers valuable tools to promote self-awareness, emotional regulation, cognitive flexibility, and self-compassion. MBT empowers individuals to take an active role in their mental health, leading to improved well-being and a reduced risk of relapse.
Acceptance and Commitment Therapy
Acceptance and Commitment Therapy (ACT, pronounced as the word “act”) is an action-oriented approach to psychotherapy. It is considered a “third wave” approach, meaning it stems from traditional behavior and cognitive-behavioral therapies but incorporates elements of mindfulness and newer behavioral therapy techniques to promote psychological flexibility and resilience.
ACT is based on the premise that a great deal of human suffering results from our limited engagement in life due to efforts to reduce unpleasant feelings (e.g., fear, anxiety, frustration, etc.). ACT views all emotions as inevitable, including the difficult ones. Efforts to avoid them are incongruent with vital participation in life, aspects of meaning, and values (i.e., what you hold dear to you). After all, the paradox is, the more you try to avoid certain feelings, the more they hang around and negatively influence your life. ACT shows you that you have the capacity to be present with and tolerate various emotions at the same time. As individuals engage in the process, negative feelings are often reduced significantly.
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ACT is often represented by the hexaflex model. The hexaflex visually represents the six core processes that help individuals achieve psychological flexibility. These six processes include:
Cognitive Defusion: This process helps individuals detach from and defuse unhelpful or distressing thoughts, allowing them to observe their thoughts more objectively.
Acceptance: ACT encourages individuals to accept their thoughts and emotions without judgment, recognizing that these are a natural part of human experience.
Present Moment Awareness: Mindfulness techniques are used to promote being fully present in the moment, rather than dwelling on the past or worrying about the future.
Self-as-Context: This process involves seeing oneself as an observer of thoughts and emotions rather than being defined by them.
Values Clarification: ACT helps individuals identify their core values and align their actions with those values.
Committed Action: This process involves setting and working towards goals that are in alignment with one's values, even in the face of challenging thoughts and emotions.
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ACT is valued as a practical and pragmatic approach. It helps individuals live a rich and meaningful life while simultaneously acknowledging and embracing the inevitable challenges and discomfort that life presents. It's widely used in individual and group therapy settings and has been found to be effective for a range of psychological issues including: anxiety, depression, OCD, psychosis, eating disorders, substance use, various life stressors, chronic pain, and psychological symptoms due to chronic medical conditions.
Mindfulness is a tool that we all have to help ourselves navigate stressors and touch the wonders of life. When combined with other evidence-based interventions, mindfulness-based treatments allow individuals to establish themselves in the present, access internal resources available in the moment, thrive and better navigate life.