ANDYou’ve heard it ad nauseam: “If only you would stop thinking so much or change what you think, you wouldn’t be depressed.” Admit it, you’re starting to believe it. That’s a good thing.
‘Instead of dwelling on negative thoughts, MCT helps patients reduce and control negative thought processes.’
We started a two-part series on metacognitive therapy (wait, what?) a week ago.
That article set the table for this discussion of therapy as we reviewed metacognition, attention-deficit disorder, and rumination.
Introduction
The series was inspired by an article I found detailing the work of Professor Roger Hagen and his colleagues at the Norwegian University of Science and Technology.
Several years ago, Professor Hagen and his team published a scientific paper on the treatment of depression using metacognitive therapy (MCT). It was fascinating and hopeful.
What is metacognition?
Let’s start with some details we shared in Part 1 about metacognition. We can’t really understand therapy if we don’t know what it is, right?
Simply put, metacognition is the aspect of cognition that controls mental processes and thinking.
For example, think about the last time you couldn’t remember someone’s name (the “tip-of-the-tongue phenomenon”), and it came back to you a few days later.
Metacognition lets you know that the name was in your memory and then retrieves it and brings it into your consciousness.
We are aware of some of our metacognitions; however, most of the ones that control our thinking and conscious experience operate below conscious awareness. We can have both positive and negative metacognitions.
Metacognitive therapy for depression
“Okay, first I have to become aware and then learn to control my responses. I can do it.”
Professor Hagen believes that when patients become aware of when they start ruminating, they learn to take control of their own thoughts.
She confidently states that depressed people “don’t need to worry or dwell on the situation.” She adds: “Just realizing this is liberating for many people.”
These are pretty powerful observations, don’t you think?
And it seems that this can be proven. The patients who participated in the study were treated for a period of 10 weeks. After six months, 80% of them had fully recovered.
How does metacognitive therapy work?
Cognitive behavioral therapy (CBT) is the most commonly used therapy for depression and anxiety.
As you may already know, cognitive behavioral therapy focuses on our thoughts and thought patterns, as well as their impact on our emotions and behavior. Through analysis, strategies for modifying and stopping negative thoughts are formulated, practiced, and monitored. Think of it as an ongoing reality check.
What about MCT?
Rumination rules
It’s very simple. TCM addresses all aspects of rumination.
Professor Hagen…
Anxiety and depression result in difficult and painful negative thoughts. Many patients have thoughts about mistakes, past failures, or other negative thoughts. Metacognitive therapy focuses on the thought processes, rather than the content of the thought. Patients with depression overthink, which MCT calls “depressive rumination.” Instead of ruminating so much about negative thoughts, MCT helps patients reduce negative thought processes and gain control over them.
In short: MCT believes that depression is robustly maintained by rumination, more specifically, brooding.
Cognitive attention syndrome
The team identifies a thinking style called attention-related cognitive syndrome (ACS). ACS is a universal feature of emotional and mental illness, and is responsible for prolonging and intensifying distressing emotions.
CAS consists of inflexible self-focused attention, perseverative thinking in the form of worry and rumination, threat monitoring, and maladaptive coping behaviors.
Thoughts are just thoughts
So, according to Hagen and his team, instead of reacting with endless reflection and self-control, we can try, for example, detached mindfulnesswhich can help us see our thoughts as just thoughts, not a reflection of reality.
I mean, thinking a thought doesn’t make it real.
Hagen…
Patients come to us thinking they’re going to talk about all the problems they have and get to the bottom of it, but instead we try to figure out how their minds and their thought processes work. You can’t control what you think, but you can control how you respond to what you think.
It makes sense to me. What about you?
Availability
Kinase replacement therapy is gaining notoriety; however, finding a therapist who facilitates it is a challenge. For example, kinase replacement therapy is not listed as a therapeutic option in Psychology of today Find a therapist.
On top of that, I can’t imagine health insurance providers covering MCT, although I think that will change: MCT is an evidence-based treatment.
That said, you don’t have to do without it. Sites like Core metacognitive therapy We offer online resources and therapy. Psychology tools It is another excellent resource.
Here’s another angle. Let’s say you’re working with a therapist who uses CBT. You could ask if they’d be willing to use parts of CBT that work well for you. Don’t work with a therapist? Ask the same thing before scheduling an appointment.
Recovery rates
Recovery rates from MCT are quite high, often around 80%, and usually remain relatively unchanged over time. Some studies show they can last up to three years.
Compared to other treatments, that’s incredible.
Learning and pursuing
“You know, if you would just stop thinking so much or change what you think, you wouldn’t be depressed.” You’re starting to believe it.
Yes, that’s good. So learn and look for the best possible interventions. I think metacognitive therapy is excellent.
If you haven’t already, be sure to read Part 1: Metacognitive Therapy for Depression: What You’ll Want to Know
Below is a summary of the article from the Norwegian University of Science and Technology, written by Veronika Søum: How to Get Rid of Depression by Changing Your Mindset
The document in its entirety: Metacognitive therapy for depression
Go to the Institute of Metacognitive Therapy site and see what you can see and learn.
This is an excellent article: Metacognition: definition, strategies and skills
These are informational and inspirational titles about mental and emotional illnesses by Chipur. Check them all out or by category: just below on mobile, on the right sidebar on desktop.
After a decades-long battle with panic, generalized anxiety, mood swings and alcohol dependency, Bill finally found the passion of his life and work: helping those in the same situation. At age 49, he began graduate school and earned his counseling credentials. And he continues his service through Chipur and other projects.
