The Current Understanding of Mindfulness: Integrating Third Wave CBT Therapies Online for OCD and More

Mindfulness has surged in popularity throughout the western world, not only as a personal wellness practice but has also found it’s way as a critical component within many psychological therapies. Current research further underscores its efficacy in managing stress, OCD, anxiety and depression. It’s principles based straightforward approach makes it compatible with many styles of therapy.
Particularly, online delivery of therapy for OCD and more using third wave Cognitive Behavioural Therapies (CBT) has proven effective.. These can range from Mindfulness-Based Cognitive Therapy (MBCT) and Acceptance and Commitment Therapy (ACT) and have shown significant promise. Concurrent to the current demand and subsequent increase in digital health solutions, these types of therapies are accessible through numerous online and telephone platforms.

​Understanding Mindfulness

Mindfulness is the practice of staying present and connected with the here and now. It trains and promotes awareness of internal sensations such as thoughts and feelings. Although it is rooted in ancient meditation practices, mindfulness can be adapted into modern therapeutic settings in order to help individuals manage their mental health more effectively.

​Latest Research on Mindfulness

Recent research has provided further evidence that supports the benefits of mindfulness:

1. Stress Reduction: A study published in the Journal of the American Medical Association (JAMA) found that mindfulness meditation can significantly reduce psychological stress. Participants who engaged in an 8-week mindfulness program reported lower levels of stress and anxiety compared to the control group.
   
2. Enhanced Emotional Regulation: Research from Harvard University indicates that mindfulness practice can enhance emotional regulation. Mindfulness increases activity in brain regions associated with self-control and impulse control. It is again suggested that regular mindfulness practice can lead to lasting changes in brain function.
   
3. Improved Cognitive Function: A recent study revealed that mindfulness training can improve working memory and cognitive flexibility. Participants who underwent mindfulness training showed enhanced performance on tasks that require sustained attention.
   

​Third Wave CBT Therapies and Mindfulness

Third wave CBT therapies represent an evolution in cognitive-behavioural approaches. These therapies integrate mindfulness to address not just the symptoms of mental health issues but often aim at behavioural changes in one’s life that align with personal values.

​Mindfulness-Based Cognitive Therapy (MBCT)

MBCT combines traditional cognitive behavioural techniques with mindfulness strategies. It aims to prevent the recurrence of depression by teaching individuals to recognize and not get as hooked from the negative thought patterns that can often relate to a depressive episode.

• Efficacy: A landmark study published in The Lancet found that MBCT is as effective as antidepressants in preventing relapse for sufferers of recurrent depression. Participants that practised MBCT showed a significant reduction in the risk of relapse over a two-year period.

Acceptance and Commitment Therapy (ACT)

ACT encourages individuals to accept their thoughts and feelings whilst promoting the idea of not paying them unnecessary attention or battling them. It aims for psychological flexibility through the practice of mindfulness and behavioural change strategies.

• Efficacy: Research in the Journal of Consulting and Clinical Psychology highlights that ACT is effective for a wide range of mental health conditions. These include anxiety disorders, depression and substance abuse.
  

​Online Therapy with Mindfulness-Based Therapies

Digital health platforms have revolutionized the delivery of mental health services. Online therapy and telephone therapy offer convenient and more affordable options for mental health support.

Online Therapy

Online therapy platforms, such as Seekapsych and Talkspace, provide access to licensed therapists through video calls, messaging and chat sessions. Platforms often include mindfulness based interventions in their treatment protocols.

• Advantages:
  
  • Accessibility: Individuals in remote or underserved areas are afforded access to high-quality mental health care.
    
  • Convenience: Clients can schedule sessions at times that fit their busy lives as they don’t have to travel. Thus reducing barriers to consistent engagement.
    
  • Anonymity: Some people may feel more comfortable discussing sensitive issues during therapy within an online setting.
    
• Research: A study in the Journal of Medical Internet Research found that online mindfulness-based interventions are effective in reducing symptoms of anxiety and depression. Participants reported high satisfaction with the flexibility and accessibility online therapy provides.
  

Telephone Therapy

Telephone therapy involves conducting therapeutic sessions over the phone. Many enjoy the simplicity of a phone call.

• Advantages:
  
  • Accessibility: As with online therapy, therapy over the phone reaches individuals in remote areas.
    
  • Low Barrier: Most people know how to use a telephone. Thus more people than ever will be able to conduct therapy.
    
  • Comfort: Some clients may feel more at ease doing phone therapy rather than through video or in person.
    
• Research: According to a study in the Clinical Psychology Review, telephone-based therapy which includes mindfulness-based approaches, was shown to be effective. Comparable to face-to-face therapy for various psychological issues, which included depression and anxiety.
  

Integrating Third Wave Therapies and Mindfulness Online

Implementing third wave CBT therapies with mindfulness practices in online and telephone formats is a growing field.

Case Study: Online MBCT ProgramsSeveral platforms offer MBCT programs online. These often combine live sessions with self-guided work. The Oxford Mindfulness Centre has successfully deployed an online MBCT program that is the same as it’s in-person counterpart.

• Structure: These programs typically run for 8 weeks. Weekly live sessions are complemented by daily mindfulness practices.
• Outcomes: Participants report significant reductions in depressive symptoms. This coincided with a greater ability to manage stress. It was also found that the online format allows for greater flexibility whilst at the same time catering to a diverse range of participants.

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Case Study: ACT Through Digital PlatformsThere are many ACT-based programs which are available online.

• Structure: These platforms vary but often offer a combination of live sessions which include self-help modules and exercises.
  
• Outcomes: Users of digital ACT platforms report improvements in mental health. This often relates to emotional resilience and a stronger alignment with personal values.
  

Mindfulness and Third Wave Online Therapy for OCD and Beyond

As mental health care continues to evolve, the integration of mindfulness and third wave CBT therapies shows much promise. The convenience of online and telephone therapy breaks down barriers. This allows for effective treatments becoming available to a broader population.

Conclusion

The many benefits of mindfulness and its integration into third wave CBT therapies like MBCT and ACT provides an ideal environment for remote psychotherapy. The rise of online and telephone therapy platforms reflects relevant demand and makes these effective treatments accessible and convenient for many individuals.

Book an online therapy session now and address difficulties such as OCD and more.