This data makes me shudder, which means that hundreds of millions of people in China are prone to depression. What is depression? It is difficult to give a specific answer. Some people say that 1000 people with depression have 1000 kinds of depression in their hearts. The forms and degrees of pain are different, and the reactions caused are also inconsistent.
There is no uniform standard, but there are some similar signals:
-Tired. Feel tired for no reason.
-Inferiority. Inferiority is hard to find. They are good at self-isolation and avoid self-expression.
Psychomotor disorder. "Said slowly, slow.
-irritable, often crying.
-euphoria, beauty, sunrise, sunset, sex, and no pleasure for anything.
-suddenly introverted.
Sindel Siegel is one of the founders of MBCT (mindfulness-based cognitive therapy). He has worked in the field of emotional disorders for more than 30 years.
Professor zinder Siegel: "I have worked in the field of emotional disorders for more than 30 years. I have witnessed some progress and treatment, witnessed the development of a new generation of depression drugs, and used magnetic coils to stimulate the skull and other treatment methods. These therapies are aimed at relieving depression, alleviating the pain of patients trying to get their lives back on track, and reducing their risk of self-harm. However, the recovery after the onset of depression only solves half of the problems, and the other half is to prevent recurrence and continue to stay healthy, and these are the beginning of my field. "
Therefore, under the guidance of the idea of not relying on external drugs and tools for treatment, he and two other professors explored how to reduce and alleviate the symptoms of depression through internal spontaneous strength, thus developing mindfulness cognitive behavioral therapy, which is the topic we are going to discuss today.
Maybe many friends don't know the story of MBCT, so let's talk about the cup of coffee of the three founders:
In the early 1990s, three uncles (zinder Siegel of the University of Toronto, John Tisdale of Cambridge University and mark williams of Oxford University) were worried about something in a coffee shop in Cambridge. One Foundation hopes to develop a low-dose treatment scheme for depression patients during maintenance period, which can reduce the recurrence rate.
Because these three are excellent cognitive psychologists. So naturally, their first thought is to develop a CBT-based group maintenance treatment program. But here's the problem. If a patient is effective in CBT treatment (about 60% of patients are effective in CBT treatment), then his recurrence rate will drop to about 20%. In other words, even if the scheme they developed is excellent, their clinical contribution is limited.
Suddenly, one of them said, why don't we go in different directions? The other two people were surprised: what direction is it? After drinking the last sip of coffee, uncle said, maybe we can try to make a model to prevent depression, instead of starting with recurrence.
This is the first important change in the process of MBCT, that is, from treatment scheme to prevention mode.
But they don't know how to do it. After all, no one has done this. Coincidentally, Martha Lena (the founder of DBT) happened to pass by Cambridge and was dragged in to participate in the discussion. Martha Lena suggested trying mindfulness. What is mindfulness? None of the three experts have heard of it. So Martha Lena handed them a business card, Ba Jin's business card.
1993, they visited Kabbah Jin Yisheng for the first time in Mindfulness Decompression Clinic. 1995 In the spring, they visited the Mindfulness Center of the University of Massachusetts again. Through more observation and communication, including letting them experience several ongoing MBSR courses.
They found that mindfulness is actually applied in MBSR, which is a deeper level of practicing mindfulness. In other words, let students learn the updated inner model, and then face not only thinking or thinking, but a broader physical and mental experience: every moment, the current physical and mental experience, including thoughts, emotions and physical feelings.
After some thinking, they abandoned the original treatment framework of CBT and adopted the framework of mindfulness instead. At the same time, they have integrated some perspectives and added some core elements into CBT. Through this transformation, the prototype of MBCT has been basically determined today. MBCT is based on a complete eight-week MBSR course, and at the same time, the psychological mechanism of this special depressive patient has been improved and optimized.
The next three founders published a key paper in 2000, which proved for the first time that MBCT can reduce the possibility of recurrence of patients with three seizures by half. The British Clinical Practice Committee has also begun to include MBCT in their recommended treatment guidelines and recommend it to patients with multiple episodes of depression for treatment. Since then, MBCT has entered a period of development.
What is MBCT mindfulness cognitive therapy?
Prevent the recurrence of depression-this is the reason why cognitive therapy comes into being.
This is what many so-called physical therapy and drug therapy can't do. Professor Siegel, like many other psychiatry and clinical psychology professors, began to shift his attention from cognitive therapy to "mindfulness meditation".
After a lot of research work, the three professors found that emotions and thoughts coexist and influence each other. For example, when using the brain, a single person will send negative information to the brain, resulting in a so-called depressed way of thinking, so negative thoughts will make people enter a depressed state for a long time.
Another finding is that when people are depressed and feel sad, it is only a symptom. When they no longer feel sad, this kind of sadness will be used as a background to start the critical evaluation mode of the brain, which will bring negative effects and make people fall into depression.
Professor Siegel tells us that we are not trying to help people eliminate negativity or sadness, but it is very important to cultivate a way of living with negative sadness. At the same time, we give an example to illustrate how unfortunate people use this method to encourage depressed patients to live with depression.
This is also the difference of cognitive therapy. Instead of eliminating a dilemma, we begin to really accept it and get along with it, just as we will encounter difficulties in life, because this is life.
Clinical practice has proved that this system of MBCT mindfulness cognitive therapy may be slightly better than the method of using antidepressants, and there is no side effect of the latter. MBCT is not only effective in intervening the recurrence of depression, but also helpful for children, social phobia, postpartum depression, generalized anxiety disorder, panic disorder and insomnia, which also represents the new development of cognitive behavioral therapy. Therefore, the system has become one of the priority treatment schemes recommended by the British National Health and Medical Quality Standards Agency.
How to open MBCT
Mindfulness cognitive therapy MBCT is a standardized and evaluable therapy, and only a few of them are about deep meditation. Practitioners don't need to enter meditation, and they don't need special clothes or places. This has nothing to do with religion, but seek truth and be pragmatic, and guide students how to pay attention to themselves and protect themselves with healthy words and adjust their emotions.
Learn self-awareness, learn to think with consciousness ... practice consciousness in eating, breathing and life, so that people can learn to remain stable in their own experience system.
When negative emotions strike, they just wash away gently, and will not shake themselves and let people enter the world of negative associations.
People can look at the same thing from different angles and choose other coping styles, which will also affect their choice of the future.
There are seven research centers in the world, and more than 1000 patients with depression have received MBCT therapy and been evaluated. Compared with conventional treatment, MBCT therapy reduces the recurrence rate of depression by more than 43%.
The data showed that the recurrence rate of taking antidepressants was 52%, while the recurrence rate of receiving MBCT treatment was 48%.
More importantly, through this treatment, patients have enhanced their ability to feel positive and positive forces, and feel encouragement and motivation in their daily lives. This is very important for people with depression. Because they don't need to spend extra time and energy to take care of themselves in their busy daily life.
Mindfulness practice will change the way our brains work.
Find inner peace and joy, and realize inner harmony and unity. Understand the meaning of life through mindfulness. This is not only a treatment, but also an attitude towards life.
Mindfulness is kindness and tolerance to oneself; Mindfulness makes people live in the present every second; Mindfulness helps you to re-recognize and treat your life well.
-mark williams (Professor of Oxford University, one of the founders of MBCT)
Text (material taken from the network): mindfulness with one heart.
Figure/video: from the network
Recommended reading:
Mindfulness exercise: how to get rid of failure, inferiority and uselessness