As a mindfulness teacher, my heart fills with joy and gratitude whenever I come across new research that supports the transformative power of mindfulness for mental health and well-being.
Recently, I saw (thank you mum for sending it to me) this article in The Guardian about a study published in JAMA Psychiatry that compared the efficacy of mindfulness-based cognitive therapy (MBCT) versus cognitive behavioural therapy (CBT) in treating mild to moderate depression. Am I excited to see the transformative benefits of mindfulness being confirmed – yes! An I surprised? No!
The article cites a study published in JAMA Psychiatry1 that found that mindfulness-based cognitive therapy (MBCT) was more effective than cognitive behavioural therapy (CBT) for treating mild to moderate depression.
The study involved 410 people who were referred to NHS talking therapy services in England. They were randomly assigned to either receive practitioner-supported MBCT self-help or practitioner-supported CBT self-help for eight weeks. The MBCT self-help group used a book called The Mindful Way Workbook, which guides them through daily mindfulness practices and exercises to cultivate awareness and compassion for themselves and others. The CBT self-help group used a book called Overcoming Depression, which teaches them how to identify and challenge negative thoughts and behaviours that contribute to depression.
The results showed that the MBCT self-help group had a 17.5% greater improvement in recovery from depressive symptoms than the CBT self-help group. This means that MBCT self-help was clinically superior to CBT self-help, and also cheaper for the NHS to offer.
Having worked with many people struggling with depression and other mental health challenges, I know first hand the transformative power of mindfulness. Many of my clients come to me having tried CBT but for one reason or another, it hasn't resulted in lasting change or they have quit part way through. In my experience, there are several reasons for this.
CBT predominantly is a top-down therapy, working with the mind, but our behaviours live predominantly in our body. There is a growing body of research that shows us that working with the body in a bottom-up approach is absolutely key for healing from depression, anxiety and many other mental and physical health challenges. As Stephen Porges, PhD, the developer of the polyvagal theory, says: “The body has to feel safe before we can engage in higher cognitive processes.”. For the most part, CBT misses out the body.
CBT is tough! It requires a lot of effort, motivation, and discipline to change one’s thoughts and behaviours. It can also be stressful and frustrating to constantly monitor and challenge one’s negative thoughts, especially when they are deeply ingrained and automatic. CBT can also trigger unpleasant emotions and memories that may be difficult to cope with. Some people just feel too overwhelmed or discouraged by the process and give up.
Unlike CBT, Mindfulness Based Cognitive Therapy (M-BCT) first builds a base of loving awareness before attempting to initiate any behaviour change. Without this, people can be judgemental on themselves and not know how to cope with the difficult emotions and sensations that are inevitable when changing behaviours. Mindfulness helps people to accept their present experience without judging it as good or bad, and to respond with kindness and curiosity rather than with criticism and avoidance. This creates a safe space for exploring and transforming the underlying causes of depression, such as negative beliefs, unresolved trauma, or unmet needs.
I hope this study inspires more people to try mindfulness as a way of overcoming depression and enhancing their quality of life. I incorporate Mindfulness Based Cognitive Therapy tools and practices into my courses and coaching programmes, alongside other mindfulness based and somatic tools. If this resonates with you, please feel free to reach out and connect with me, or book a free discovery call. I would be honoured to guide you on this journey towards greater awareness, self-compassion, and inner peace.
References:
Strauss C., Taylor B.L., Kuyken W., et al. (2023). Practitioner-supported mindfulness-based cognitive therapy self-help versus practitioner-supported cognitive behavioral therapy self-help for mild-to-moderate depression: A randomized controlled trial (LIGHTMind 2). JAMA Psychiatry. doi:10.1001/jamapsychiatry.2023.0009
Campbell D. (2023). Mindfulness better than CBT for treating depression, study finds. The Guardian. Retrieved from https://www.theguardian.com/society/2023/mar/27/mindfulness-better-than-cbt-for-treating-depression-study-finds
Porges, S. (2017). The pocket guide to the polyvagal theory: The transformative power of feeling safe. New York: W.W. Norton & Company