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Mindfulness-Based Cognitive Therapy

"Follow your heart but take your brain with you." - Alfred Adler-

Do you ruminate about relapsing from depression? Do you wish you could be more present in your life?

Mindfulness-based cognitive therapy (MBCT) is a type of psychotherapy that involves a combination of cognitive behavioral therapy (CBT), meditation, and the cultivation of a present-oriented, non-judgmental attitude called "mindfulness."

MBCT grew out of Mindfulness-Based Stress Reduction (MBSR), which was developed by Jon Kabat-Zin as an eight-week program that empowered patients with chronic pain, hypertention, heart disease, as well as with psychological problems such as anxiety. 

Psychologists Zindel Segal, Mark Williams, and John Teasdale, sought to build upon Cognitive Therapy for depression using mindfulness techniques from MBSR. Research has shown that MBCT is especially effective for patients who have suffered repeated bouts of depression in their lives. However, it is also used for other issues such as anxiety and coping with medical illness.

MBCT can be delivered in group settings or in individual therapy. MBCT is time-limited and lasts eight weeks. There is a fundamental difference between the goals of MBCT and traditional CBT. For one, CBT seeks to help people change their negative thoughts and beliefs by looking for evidence to challenge those thoughts and then reframing the thoughts to become more realistic and positive. In MBCT, people learn to acceptheir thoughts. They become aware of them and their effect on their lives. In MBCT, the focus is on changing one's relationship to their thoughts, feelings, and body sensations that contribute to recurrent bouts of depression and anxiety issues.

What can MBCT help with?

  • Relapse prevention for recurrent depression
  • Low mood
  • Bipolar depression
  • Anxiety
  • Substance abuse
  • Coping with chronic medical conditions

Techniques in MBCT:

MBCT utilizes a combination of cognitive and mindfulness techniques. These include psychoeducation about depression and anxiety, meditation, and mindfulness practices to help individuals recognize unhelpful thought patterns, increase self-compassion, and develop a more present-focused and accepting mindset. 

  • Psychoeducation about mood and anxiety
  • Meditation
  • Body scan exercises
  • Mindfulness practices
  • Mindful stretching
  • Gentle yoga
  • 3-minute breathing space

As a psychologist and yoga nidra practitioner, I provide one-on-one MBCT. The program is 8 weeks and will be tailored to your needs. Reach out to me and let's set up a time to talk about how we can work together to help you get back to your life.