Mindfulness-Based Cognitive Therapy (MBCT) is a form of psychotherapy that combines Cognitive Behavioral Therapy (CBT), Meditative techniques, and  Mindfulness attitudes. While cognitive therapy teaches you how to interrupt negative thought patterns, reassess, and restructure them in a healthy way, mindfulness meditation teaches you how to be consciously aware of your thoughts and feelings without making any interpretations or judgements. The combination of these two modalities is what makes MBCT so effective. 

What can MBCT help with?

• Anxiety disorders
• Addictions (behavioral & substance)
• Bipolar disorder
• OCD
• Depressive disorders
• Low mood
• Negative thoughts 
• Treatment-resistant depression
• Traumatic brain injury
• Medical illness & physical health related depression (vascular disease, chronic pain, etc)
• Psychotic disorders 

MBCT Techniques & Exercises

• Meditation: People will typically practice guided or self-directed meditation to help them gain awareness of body, thoughts, and breathing. 
• Body Scanning: This typically involves lying down in a comfortable position. Focus on your breath, including the rhythm and the sensation of your breath, and then begin bringing awareness to different areas of the body. People commonly begin at the toes and move up through the body. At each part of the body, notice the sensations you feel, such as tension, heaviness, etc. 
• Mindfulness Practices: This can be done through meditation or everyday practices/activities. The goal is to become more aware of the present moment. 
• Yoga: This can be a helpful tool in practicing mindful stretching of the body. 
• Mindfulness Stretching: Increase awareness to the body and the mind through stretching mindfully and intentionally. This can also improve sense of balance. 
• Breathing Exercises: The 3-minute breathing space technique is common in MBCT. It involves three steps that are each one minute in length: observing the experience (how are you doing right now?), focusing on breath, and attending to your body and physical sensations.

Research consistently proves MBCT as an effective form of treatment. Evidence shows a significant reduction in depressive relapse, relief of anxiety and panic disorders, as well as helping reduce cravings for addictions. Please keep in mind that a significant amount of MBCT techniques will need to be practiced outside of session in order to be effective! 

Please reach out to me for a free consultation if you're interested in exploring Mindfulness-Based Cognitive Therapy!