Mindfulness Therapy

Mindfulness is associated with being present, slowing down, checking in, and becoming more self-aware. For this reason, mindfulness has established itself as a powerful tool for distress tolerance. This makes it a useful technique when we are weathering dark periods in our lives – either due to personal circumstances or addiction and mental health-related difficulties. Mindfulness has shifted from being a fringe practice to a widely accepted intervention in the clinical sphere. This shift has moved mindfulness from a solo endeavour to something that can be explored in the therapy room. When paired with elements of talking therapy, mindfulness practice in the clinical sphere has become increasingly common. But even though it has become somewhat of a buzzword, we may still have some preconceived notions about mindfulness. So, what is this practice? What shape does mindfulness therapy take in a rehab setting, and how do you know if mindfulness will suit you?

What is mindfulness therapy?

Defining mindfulness

UK Charity Mind define mindfulness as

‘A technique you can learn which involves noticing what’s happening in the present moment, without judgement. You might take notice and be aware of your mind, body or surroundings.’

Mindfulness taps into a rich spiritual history, having its foundations in Buddhist practice. It incorporates activities such as meditation that are commonly associated with Eastern theology and medicine. Whilst mindfulness practice has been growing in popularity in the twenty-first century, it was first introduced to the western world in the 1960s. The western world was first acquainted with Mindfulness through the teachings of Thich Nhat Hanh. This movement was seen as an ‘outgrowth of “engaged Buddhism,”’ and has always been linked with a particular ‘spirit of compassion.’ Whilst the 1960s context appealed to individuals hoping for compassion as an antidote to war, mindfulness has become more deeply associated with our personal psychology rather than our politics.

Mindfulness is most associated with stress reduction. But it also has a range of other physical and psychosocial health applications. Benefits of mindfulness activities include:

Reduced symptoms of anxiety
Reduced symptoms of depression
Lower blood pressure
Reduction in pain and tension
Reduced stress symptoms
Deepened emotional intelligence
Stronger relationships
Improve concentration
Greater distress tolerance
Decreased tendency towards risky behaviours

Today, you can purchase mindfulness colouring books or guided meditations. You can download apps dedicated to mindfulness activities or watch YouTube videos that hope to promote the same feeling of ‘being present.’

Commonly utilised mindfulness activities include:

Mindful eating
Mindful colouring
Mindful movement
Mindful driving
Mindful walking
Breathing exercises
Body scans
Single-tasking
Practising gratitude
Sensory counting

While these activities can be practised privately, since studies have identified the substantial mental health benefits of mindfulness, clinicians have been increasingly involving mindfulness in their practice. This has led to the innovation of mindfulness-based therapy.

Mindfulness based therapy

Cognitive behavioural therapy is a particularly useful tool for treating depression and anxiety. As mindfulness has a similar efficacy, the two have been paired in a new approach – mindfulness-based cognitive therapy (MBCT). Mindfulness practice has a particular onus on ‘non-judgemental awareness of the present moment experience.’ This means noticing and acknowledging how we are feeling and involves paying particular attention to:

Physical sensations
Thoughts
Feelings
Urges
Our environment

CBT Formulations

In CBT, practitioners often work through a specific ‘formulation.’ In these formulations, you will be asked to break down an experience into its constituent parts. For example, you may be asked to identify how your body feels during a crisis, your thoughts, and how this affects your behaviour. You may be asked where you were when this happened. All of these elements ‘flesh’ out our reaction to a specific situation. This allows us to understand potentially reactive or harmful behaviours better, helping us to feel empowered rather than lost. Understanding why we may have acted in a specific way assists us in unpicking the moment. This can provide us with knowledge to potentially avoid similar situations in the future. This type of formulation is particularly useful when dealing with difficult coping mechanisms. On one level, we can understand that these formulations work through a kind of mindful assessment of difficult periods.

Acceptance

A cornerstone of mindfulness practice is working towards acceptance in place of judgement. When we judge how we feel rather than simply acknowledging it, this can tangle us up in what therapists call secondary emotions. Whilst these secondary emotions can be helpful in some instances – as they allow us to regulate ourselves – when we are dealing with cognitive distortions and difficult thought patterns, secondary emotions can trap us. It is possible for someone to get stuck in their secondary emotions, labelling previous thoughts in a way that makes them feel guilty, ashamed, sad, or anxious. This catalyses a snowball effect, where our emotions start to spiral out of control. By learning how to notice our thoughts rather than judge them, we can cut this circuit quicker and feel more in control. The mindful approach helps us to do this over time.

What to expect from mindfulness therapy

A therapeutic approach that threads ‘ancient wisdom and 21st century science,’ may be, on first reflection, difficult to imagine. It can be useful to contextualise what this may look like in the therapy room. MBCT programmes are typically held over 8-10 sessions. In these sessions, you may expect:

Practising mindfulness meditation skills
Speaking through difficult thought patterns (such as overthinking)
Identifying ‘habitual reactions,’
Trialling new, potentially less harmful reactions
Practising techniques at home
Regularly filling in questionnaires to check severity of symptoms

MBCT sessions are often available in a group context. This peer support can be very valuable as it introduces a ‘workshopping’ element when discussing approaches to coping with difficult thoughts and feelings.

Is mindfulness therapy for me?

Whilst an estimated 5.7 million people in the US incorporate mindfulness practices into their lives, mindfulness is not always the preferred option for everyone. [10] Before engaging with mindfulness therapy, you may want to consider the following:

Do I feel comfortable engaging with group mindfulness sessions?
Am I willing to incorporate mindfulness practices outside of the therapy room?
Am I physically well enough to engage with mindfulness activities?
Are there specific symptoms I need to target in other ways first?
Do I feel ready to tackle difficult thoughts?

Some people may not believe mindfulness is for them due to its spiritual origins. If this is the case for you, it is recommended that you trial a session. You may be surprised, as the practice is often based on body and mind more than ‘soul,’ which can alleviate some individual’s concerns about mindfulness as a religious-based practice.

Seek Support

Reach out to us today for a free consultation. We’ll listen to your struggles and needs to find the right treatment for you. Addiction is a heavy burden to bear, but we’re here to help ease that weight and support you every step of the way towards a brighter, addiction-free future.

Frequently Asked Questions

How effective is mindfulness therapy?

Many people integrate mindfulness into their weekly routines and find it an appropriate way to manage stress symptoms. However, it may only work for some. The most effective form of therapy is the therapy tailored to you. To find out more about which therapies are commonly used in specific treatment contexts, you can contact us today.

What’s the difference between CBT and mindfulness?

Mindfulness is a range of techniques that aims to help you to feel present and aware in the moment. CBT is a behavioural therapy that focuses on the link between our thoughts, feelings and behaviours. Whilst these forms of support are separate, that do share some roots; this is emphasised in mindfulness-based cognitive therapy, which blends the two approaches into one treatment.

Is mindfulness a behavioural therapy?

Mindfulness is not a behavioural therapy, but MBCT applies mindfulness approaches in the context of behavioural therapy.

(Click here to see works cited)

https://www.mind.org.uk/information-support/drugs-and-treatments/mindfulness/about-mindfulness/
https://www.ncbi.nlm.nih.gov/books/NBK70854/
https://terebess.hu/zen/mesterek/Thich%20Nhat%20Hanh%20-%20The%20Miracle%20of%20Mindfulness.pdf
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5679245/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5679245/
https://www.moyacbt.co.uk/wp-content/uploads/2021/10/CBT-Formulation-Guide.pdf
https://www.simplypsychology.org/primary-and-secondary-emotions.html
https://mbct.co.uk/
https://mbct.co.uk/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5103185/#:~:text=Prevalence%20of%20meditation%20use,-Lifetime%20meditation%20prevalence&text=Corresponding%20numbers%20for%20different%20types,million)%20for%20spiritual%20meditation%20practices.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5679245/

Disclaimer:

The availability of therapies may vary across UKAT centres. The specific therapies provided will be determined based on your treatment plan and the programme offered at your chosen facility. All treatments are subject to clinical assessment and programme availability at the time of admission. For further details on the therapies included in your treatment plan, please contact our admissions team.