Mindfulness-Based Cognitive Therapy

What if you could stop your mind from running in circles? And what if you could handle tough thoughts without feeling overwhelmed?

You can barely focus when your thoughts keep looping around. Mindfulness-Based Cognitive Therapy (MBCT) offers a way out of that mental trap. Developed by three clinical psychologists, Zindel Segal, Mark Williams, and John Teasdale, in the 1990s, MBCT helps people with recurrent depression. It is a blend of traditional cognitive therapy techniques with mindfulness practices from Jon Kabat-Zinn’s Mindfulness-Based Stress Reduction (MBSR) program.

MBCT helps you face challenges with self-awareness and compassion. It guides you to slow down and break free from negative thought patterns.

How Does MBCT Work?

Imagine being able to notice your thoughts without reacting to them. That’s a big part of what MBCT does. It helps you become aware of what’s happening in your mind, body, and emotions without jumping into worry or judgment.

Instead of letting anxious or negative thoughts pull you down, MBCT teaches you to observe them like passing clouds. This shift in perspective isn’t easy because as humans we have developed our own cycle of reacting to negative thoughts or emotions.

While MBCT can be effective in one-on-one settings, it often works best in small groups guided by a trained therapist. Couples or families facing challenging times may also find it helpful. Typically, MBCT involves 6-8 weekly sessions, with a few follow-up sessions scheduled in the weeks or months that follow to reinforce progress.

During sessions, you’ll learn things like how to bring your awareness back to your breath, feel grounded in your body, and take notice of your thoughts. Outside of sessions, you practice these skills in real life, apply them to everyday moments, whether you’re dealing with stress, sadness, or just trying to feel more centered.

What Can MBCT Help With?

MBCT helps you resolve mental issues that you experience recurrently. Beyond that, it teaches you tools to feel more grounded and in control. It helps with: