Mindfulness vs CBT for Anxiety and Burnout: Which Works Best?

If you’re feeling overwhelmed by anxiety or burnt out from life’s relentless demands, you’ve probably heard about both mindfulness and CBT (Cognitive Behavioural Therapy). Both promise relief, but which is right for you? Or can you get the best of both?

Let’s break it down.

Understanding Mindfulness

Mindfulness is the skill of paying attention to the present moment, without judgment. It’s about stepping back from your racing thoughts and noticing them as passing clouds instead of storms you must fight.

It calms your nervous system, helping you spot early signs of burnout before they take over.

One client I worked with dreaded Sunday nights, plagued by “what ifs” about the week ahead. Mindfulness helped her catch the spiral early, choose grounding actions, and keep steady.

Try this: Start with just five minutes focusing on your breath daily. Patience is key, it’s a gradual build, not instant relief.

Understanding CBT

CBT is a goal-driven therapy that helps you identify and change unhelpful thoughts and behaviours. Instead of just noticing anxiety, it challenges the stories your mind tells you, replacing fear with facts.

I worked with a senior manager whose belief “If I’m not perfect, I’ll fail” drove anxiety and exhaustion. CBT exercises reframed that thinking, reducing mental and physical strain.

Try this: Keep a thought diary for a week. Write down triggers, thoughts, and how you respond.

When to Use Mindfulness or CBT

Mindfulness changes how you relate to your thoughts. It offers calm and acceptance.

CBT changes the thoughts themselves. It provides clarity and problem-solving.

Approach: Mindfulness

Pros: Builds emotional regulation, easy to start
Cons: Slow results, tough if restless

Approach: CBT

Pros: Clear structure, measurable progress
Cons: Demanding, needs active effortIf you’re overwhelmed and need to slow down, start with mindfulness. If stuck in negative loops, try CBT.

If you’re overwhelmed and need to slow down, start with mindfulness. If stuck in negative loops, try CBT.

You Don’t Have to Choose

The strongest results often come from combining both.

Begin CBT to restructure harmful thoughts, and then incorporate mindfulness to maintain emotional balance.

Small, consistent actions in therapy, coaching, or self-guided practice will move you from exhaustion to clarity and calm.

Ready to Build Your Resilience?

Life Rebooted is my six-week, trauma-informed programme designed to help busy professionals like you build steady, lasting resilience. We combine CBT, coaching, and mindfulness practices tailored for real life.

Our next programme starts in November and the waitlist is open now!

If you’re ready to take that step toward calm confidence - 

You can join the waitlist here

Your resilience is your most valuable asset. Protect it. Build it. Own it.