What is Mindfulness-Based Cognitive Therapy (MBCT)?

Last reviewed by

Dr. Sheri Jacobson April 1, 2025

what is mindfulness-based cognitive therapy?

photo by Kelven Valerio for Pexels

by Emma Bender (2010) Updated Dr Sheri Jacobson (2025)

Mindfulness-based cognitive therapy (MBCT) is a structured, evidence-based approach that helps individuals manage mental health difficulties by combining cognitive behavioural strategies with mindfulness techniques. Originally developed to prevent relapse in depression, MBCT is now used to support a range of emotional and psychological challenges.

This guide explains how MBCT works, who it’s suitable for, and what you can expect from sessions — with practical insights to help you decide if it’s right for you.

What is mindfulness?

Mindfulness means paying attention to the present moment with curiosity and without judgment. It involves noticing your thoughts, emotions, and bodily sensations as they arise, without trying to change or suppress them.

Have you ever noticed how easily your mind wanders? Mindfulness teaches you to gently bring your focus back to the here and now.

Key benefits of mindfulness include:

Increased focus and mental clarity
Reduced rumination and emotional reactivity
Support for anxiety, depression, chronic pain, and stress-related conditions

Mindfulness originates from contemplative practices like Buddhism but has been widely embraced by modern psychology.

What is cognitive therapy?

Cognitive therapy, often referred to as CBT (Cognitive Behavioural Therapy), focuses on recognising and challenging unhelpful thought patterns. It explores how your thoughts, feelings, and behaviours interact — and how modifying distorted thinking can improve emotional wellbeing.

Do you ever catch yourself thinking the worst-case scenario is inevitable? CBT helps you challenge those thoughts and see situations more realistically.

Cognitive therapy teaches you to:

Identify negative automatic thoughts
Test the evidence behind these thoughts
Challenge limiting beliefs
Build new, healthier thinking habits

What is MBCT?

MBCT combines mindfulness practices with cognitive therapy techniques. It helps individuals notice early signs of distress or relapse, develop a different relationship with their thoughts and feelings, and reduce their likelihood of being overwhelmed by them.

Have you ever found yourself stuck in a spiral of negative thinking? MBCT offers a way to step out of that loop by learning to observe rather than react.

MBCT encourages:

Awareness rather than avoidance
Acceptance over resistance
Responding instead of reacting

By training your attention and breaking the cycle of negative thinking, MBCT helps you develop more balanced, compassionate responses to life’s challenges.

Who Developed MBCT?

MBCT was developed by psychologists Zindel Segal, Mark Williams, and John Teasdale, building on Jon Kabat-Zinn’s work in Mindfulness-Based Stress Reduction (MBSR). Kabat-Zinn’s research showed mindfulness helped reduce stress, anxiety, and pain. MBCT adapted these insights to target recurrent depression.

The UK’s National Institute for Health and Care Excellence (NICE) now recommends MBCT for people with a history of multiple depressive episodes.

What Happens in an MBCT Course?

MBCT is often delivered as an eight-week group course but can also be offered one-to-one. Sessions are structured and include both practice and reflection.

Wondering what to expect in a typical MBCT session?

A typical MBCT course involves:

Guided mindfulness practices (e.g., body scans, mindful breathing, mindful movement)
Exercises to identify and shift negative thinking patterns
Weekly homework and journaling to support daily practice
Group discussions for shared learning and support

Commitment is important — MBCT involves daily home practice and a willingness to reflect on your thoughts and emotions.

Who Is MBCT For?

MBCT is designed for people who:

Have experienced three or more episodes of depression
Struggle with repetitive, negative thinking
Experience anxiety, stress, or emotional regulation difficulties
Want to develop tools to manage their mental health long-term

Could this be a helpful next step in your mental health journey?

If you’re currently in a depressive episode, your practitioner may recommend starting with CBT or another approach before MBCT.

What Are the Benefits of MBCT?

1. Relapse prevention: Clinical trials show that MBCT significantly reduces the risk of depressive relapse — from 78% to 36% in some studies.

2. Emotional regulation: MBCT helps you become more aware of emotional triggers and gives you the tools to manage them calmly.

3. Reduced rumination: Learning to observe thoughts without judgment helps reduce the cycle of overthinking.

4. Better self-care and compassion: MBCT supports a kinder, more accepting relationship with yourself.

5. Improved brain function and wellbeing: Studies show that MBCT can positively influence brain areas related to attention, memory, and emotional balance.

Which of these benefits would make the biggest difference in your daily life?

What Does the Research Say?

Ma & Teasdale (2004): Participants with three or more depressive episodes who completed MBCT had a relapse rate of 36% compared to 78% without MBCT.
Davidson (2009): Mindfulness training was linked to improved immune function and changes in brain activity related to emotion regulation.
Fredrickson (2008): Daily mindfulness practice increased positive emotions and reduced illness symptoms.
Garland (2009): Mindfulness reduced the perception of stress by helping individuals reframe what counts as a stressor.

Real-Life Applications

MBCT isn’t just about managing depression. It’s increasingly being used for:

Workplace stress
Chronic illness management
Relapse prevention in addiction recovery
Emotional resilience and wellbeing

Can you think of an area in your life where a calmer, more mindful response would make a difference?

Clients often report a shift in their mindset — from being caught up in their thoughts to noticing, naming, and moving through them more skilfully.

What to Expect from Your Therapist

Your MBCT practitioner will be trained in both mindfulness and cognitive behavioural approaches. They’ll guide you through practices and support you in applying the techniques to everyday life.

You can expect:

A safe, non-judgmental space to explore your mind
Practical tools you can use long after therapy ends
A gradual, supportive introduction to mindfulness

Is MBCT Right for You?

If you’re ready to engage with both mindfulness and cognitive strategies — and willing to practice between sessions — MBCT could be a powerful tool for improving your emotional health.

What might change for you if you approached your thoughts and feelings with curiosity rather than judgment?

Try MBCT with Harley Therapy

Harley Therapy connects you with accredited professionals offering MBCT both online and at our London clinics in Harley Street, London Bridge, and the City of London.

Call 0345 474 1724 to speak with our support team or search for an MBCT therapist and book online.

Further Resources

Empower yourself with practical tools to reduce stress, regulate emotions, and stay well — one mindful moment at a time.

Blog Topics: Cognitive Therapy, Mindfulness, Types of Therapy