MBSR vs MBCT
Mindfulness for Stress
When is MBCT needed? When is MBSR needed?
Mindfulness-Based Stress Reduction (MBSR) was created by Jon Kabat-Zinn in 1979
at the University of Massachusetts Medical School, where he introduced it in clinical settings and medical centers to help patients manage chronic pain and stress.
Mindfulness Based Cognitive Therapy (MBCT) was created by 3 leading Psychologists in 2000.
The creators of MBCT are Zindel V. Segal, J. Mark G. Williams and John D. Teasdale
Similarities
Both are 8-week workshops
Both teach basic meditation skills and mindfulness practices, including sitting meditation and the body scan
Both are taught by trained instructors
Both have sessions that are 2 to 2.5 hours in length, plus a Retreat day
Both include guided mindfulness meditations during the classes
Both use inquiry to help people learn from their experience
Both assign daily homework to increase understanding, and provide a basis for discussion in the weekly meetings
Both are evidence-based and helpful for people seeking wellness and greater enjoyment of life
Important Differences
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MBSR: Typically starts with an Orientation.
MBCT: Typically starts with an individual diagnostic interview.
MBCT is grounded in cognitive therapy principles and is designed to address recurring negative thoughts that contribute to low mood and depression. While both programs emphasize awareness of the present moment, MBCT uses it specifically to help interrupt cognitive patterns like rumination.
MBSR, by contrast, focuses more broadly on reducing physical and emotional stress through present-moment awareness and mindfulness practices.
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MBSR: Physical pain, time stress, sleep stress, role stress, and food stress.
MBCT: Negative thinking, preventing depression relapse, anxiety, panic, self-criticism, lack of self-compassion, acceptance. MBCT more generally is helpful with mental health and chronic medical conditions.
MBCT is especially suited for individuals with a history of anxiety and depression who want to prevent relapse. It helps interrupt automatic cycles of rumination and avoidance. MBSR is widely applicable to a broad range of physical and emotional stressors, including chronic pain.
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MBSR: Large group format with 25 - 40 participants per group.
MBCT: Maximum of 10 participants for individualized attention.
MBCT groups may be slightly smaller to allow for more individual reflection and cognitive inquiry work, while MBSR groups can often be larger and more general.
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MBSR: Often yoga teachers or healers; some therapists trained in the MBSR program.
MBCT: Licensed mental health professionals.
Both are taught by certified instructors. MBCT teachers typically have training in psychology or therapy due to the integration of cognitive behavioral approaches.
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MBSR: Greater emphasis on Yoga content.
MBCT: Can be learned individually or in group.
While both use formal meditation, MBCT includes specific practices to address thought patterns, especially related to mood and depression. MBSR emphasizes body awareness and mindfulness of physical sensations.
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