Mentalization-Based Therapy (MBT).

Have you ever felt confused about why you feel a certain way? Or have you ever thought someone was upset with you, but later found out they weren’t? This happens to many people, and it can make life feel difficult. Mentalization-Based Therapy (MBT) is a type of therapy that helps you understand your thoughts and feelings—and also the thoughts and feelings of others.

What Is Mentalization?

Mentalization is the ability to understand why you feel and act the way you do. It also helps you see that other people have their own thoughts and feelings, which may be different from yours.

For example, imagine a friend doesn’t reply to your message. If you don’t mentalize, you might think, “They don’t like me anymore,” and feel sad. But if you use mentalization, you might think, “Maybe they’re busy, or their phone is off.” This way, you don’t feel as bad, and you don’t react in a way that might cause problems.

Sometimes, people struggle with mentalization. They may feel lost in their emotions or misunderstand others. This can lead to problems in relationships, sadness, or anger. MBT helps improve mentalization so people can handle emotions better and have healthier relationships.

How Does MBT Work?

MBT helps people pause and think before reacting. Instead of letting emotions take over, you learn to ask yourself:

• Why am I feeling this way?
• Could there be another reason why this happened?
• What might the other person be thinking?

By answering these questions, you can avoid jumping to conclusions and feeling upset for no reason. MBT teaches you to stay calm, understand emotions better, and improve relationships.

Who Can Benefit from MBT?

MBT was first created to help people with borderline personality disorder (BPD), a condition that causes strong emotions and relationship struggles. But now, MBT is used to help people with many other problems, including:

• Anxiety (feeling worried all the time)
• Depression (feeling very sad for a long time)
• Post-Traumatic Stress Disorder (PTSD) (having scary memories from past events)
• Eating disorders (having trouble with food and body image)
• Relationship problems (feeling misunderstood or struggling to trust others)

If you feel overwhelmed by emotions, struggle with understanding others, or have problems with trust, MBT might be helpful for you.

Techniques Used in MBT

MBT sessions involve talking, reflecting, and practising new ways to handle emotions. Some key techniques include:

Thinking About Your Thoughts

MBT helps you notice your thoughts and question them. If someone doesn’t say hello, you might think, “They don’t like me.” MBT teaches you to pause and ask, “Could they be distracted? Did they not see me?”

Staying Calm with Strong Emotions

Instead of reacting quickly when you feel sad, angry, or scared, MBT helps you take a step back. You learn to observe your emotions and let them pass without making impulsive decisions.

Understanding Others

People sometimes misunderstand each other’s actions. MBT helps you think about what others might be feeling instead of assuming the worst. This can improve friendships and relationships.

Recognizing Emotional Triggers

Some things make us feel strong emotions, like a harsh comment or being ignored. MBT helps you understand what triggers you so you can respond more healthily.

How Is MBT Different from Other Therapies?

MBT is different from other therapies like Cognitive Behavioral Therapy (CBT) and Dialectical Behavior Therapy (DBT).

• CBT helps you change negative thoughts.
• DBT teaches coping skills for emotions.
• MBT focuses on understanding your thoughts and emotions, rather than changing them.

If other therapies haven’t worked for you, MBT might be a good alternative.

What Happens in an MBT Session?

During MBT, your therapist doesn’t tell you what to do. Instead, they help you explore your thoughts and feelings in a supportive way. You will:

• Talk about situations that made you feel upset.
• Look at different ways to understand what happened.
• Practice pausing and thinking before reacting.
• Learn to see things from another person’s point of view.

The goal is to help you feel more in control of your emotions and relationships.

How to Get Started with MBT

If MBT sounds helpful to you, the next step is to find a therapist trained in this type of therapy. Platforms like Meela can connect you with the right therapist for your needs.

You don’t have to figure everything out alone. With the right support, you can learn to understand yourself and others better, manage emotions, and build stronger relationships.