If you’ve spent time on social media recently, you’ve likely come across the term “mindfulness.” While the concept has gained popularity in the U.S., many people still don’t have a clear understanding of what mindfulness truly is or how to practice it. Mindfulness-based therapy (MBT) can be a powerful part of a mental health treatment plan, helping individuals learn to be present in the moment and reduce stress and anxiety.

Columbia Mental Health has always prioritized counseling services that support mental and emotional well-being. Offering mindfulness therapy is just one of the many meaningful ways that we do that.

Exploring mindfulness-based therapy

MBT is much more than a trend—it’s a practical, centuries-old practice that helps people develop a greater sense of peace and overall well-being in their lives. Rooted in ancient meditation practices, it’s become a respected and mainstream approach to improving mental health.

While a common belief is that mindfulness meditation is about “clearing the mind,” it’s actually quite the opposite. Mindfulness is a way to cultivate attention and awareness of the world around you, bringing the present into focus, rather than dwelling on the past or worrying about the future. It’s a structured way of cultivating attention and awareness. Sessions typically involve sitting quietly and focusing on the breath, physical sensations, or a chosen anchor. It’s because of this that people experiencing the following conditions can benefit from MBT:

Depression

MBT is particularly effective for preventing relapse in people with recurrent depression. It can help people notice their thinking patterns before they succumb to a spiral of negative thoughts.

Anxiety disorders

Mindfulness can reduce worry, panic, and social anxiety by helping individuals cultivate more present-moment awareness and reduce reactivity or anxious thoughts.

Post-traumatic stress disorder (PTSD)

A mindfulness practice can support people throughout their trauma recovery by increasing tolerance for stress and grounding clients in the present.

Obsessive-compulsive disorder (OCD)

MBT helps individuals observe their intrusive thoughts without judgment and can help reduce compulsive behaviors over time.

Chronic stress and burnout

Mindfulness can lower the level of stress hormones like cortisol and increase resilience, making it beneficial for clients experiencing prolonged stress or emotional exhaustion.

Substance use disorders

Mindfulness-based relapse prevention (MBRP) teaches skills to tolerate cravings and identify emotional triggers without reacting impulsively.

Borderline personality disorder (BPD)

Often integrated into dialectical behavior therapy (DBT), mindfulness can help with emotional regulation and interpersonal effectiveness.

While not a standalone treatment, when used in combination with other evidence-based therapies and/or medication, mindfulness exercises can have a profound impact on mental health.

Variations of mindfulness-based therapy

MBT is the overarching name for modalities that center on mindfulness as a core component of healing. One widely used approach is mindfulness-based cognitive therapy (MBCT). This type of therapy blends cognitive-behavioral therapy (CBT) with mindfulness strategies to help clients observe and interrupt negative thought patterns.

The team at Columbia Mental Health draws from a wide range of therapeutic practices, including CBT, DBT, ACT, and a host of others, to help create unique treatment plans for our clients. Our care model emphasizes flexibility and collaboration along the path to mental wellness.

Mindfulness exercises you can try today

Mindfulness can be practiced outside of therapy. There are several easy techniques to help individuals feel more grounded throughout their days:

• Box breathing: Inhale for four seconds, hold for four, exhale for four, and hold again for four.
• 5-4-3-2-1 technique: Identify five things you see, four you feel, three you hear, two you smell, and one that you can taste.
• Mindful walking: Take a walk while paying attention to how your feet feel on the ground and identifying what you see around you.
• Mindful eating: Eat slowly, noticing the texture, flavor, and smell of the food you’re eating.

Each of these techniques is designed to help people stay present in the moment. While practicing these techniques, it’s normal for your mind to wander. There’s no need to feel like you’re doing it wrong. Simply shift your attention back to the technique. With consistency, these strategies will become easier to maintain.

Begin mindfulness therapy today, at Columbia Mental Health

Over time, building a meditation routine can increase resilience, improve focus, and promote emotional regulation. Columbia Mental Health therapists may introduce mindfulness meditation techniques or recommend resources for home practice. If you’re interested in exploring mindfulness to support your mental health, we’re here to help. Call 703.682.8208 to find out more.

For new clients, please click here to schedule an appointment. For existing clients, please click here and find your office location to contact your office directly.