Therapy That Works...

Mindfulness Based Cognitive Therapy

What Is MBCT?

“Mindfulness is the awareness that emerges through paying attention on purpose, in the present moment, and nonjudgmentally, to things as they are.”

- “The Mindful Way Through Depression,” Williams, Teasdale, Segal, and Kabat-Zinn (2007)

Mindfulness Based Cognitive Therapy (MBCT) was invented to assist those of us who suffer from persistent or recurring depression and anxiety. MBCT combines the skills of Cognitive Behavioral Therapy (CBT) with the stress reduction techniques of Mindfulness meditation. The calming techniques of Mindfulness allow us to not get swept away by surging thoughts and emotions, and we are able to disrupt the automatic negative thoughts that derail our lives. When mindfulness is combined with the skills of CBT, we are able to redirect and correct our thoughts in the moment. With both sides working in harmony, we are able to deflect our automatic negative thoughts and keep our minds focused and accurate.

Our commitment at Gearing Up is to help you learn these invaluable skills to overcome your dark moods and to minimize and hopefully avoid depression in the future. MBCT emphasizes a stance of self-compassion and kindness as you learn to minimize your anxious thoughts. Rather than escaping from negative thoughts, we teach you how to calmly confront and deal with them in the moment. Using mindfulness skills, we can control our thoughts and actions instead of automatically reacting to situations. You will learn how to redirect your focus and find a new path beyond depression and anxiety.

Want to learn more? Contact Us today to schedule an initial appointment.

Who Is It For?

The tools of cognitive behavioral therapy (CBT) have revolutionized the practice of psychology over the last few decades. Understanding that our thoughts and interpretations of the world around us dictate our moods has helped millions of people regain control of their minds. By learning to dispute negative thinking and to challenge inaccurate assumptions, they were finally able to recover from the chronic depression that defined their lives. Dr. Aaron Beck, the father of the CBT psychotherapy system, argued that these tools gave relief from depression that was similar, if not superior, to medications designed to physically treat them.

Despite the success of CBT in helping millions of people reclaim control of their thoughts; psychologists realized that clinical depression would often return after their clients had fully recovered. In fact, studies showed that 50% of those who recover from a clinical depression relapse in the future. After two to three episodes of depression, the chance of recurrence rises to around 90%.

Mindfulness Based Cognitive Therapy (MBCT) was developed to assist those of us who suffer from this type of persistent, recurring depression and anxiety.

Psychologists have found that if you have experienced clinical depression in the past, you are more likely to return to negative, pessimistic thoughts when compared to those who have never been seriously depressed. The human brain is hardwired to encourage pessimistic thinking and depression, and your negative thoughts are generated easily by the brain and without any conscious effort. In fact, just a simple passing sad thought can break the dam and unleash a tidal wave of dark and dismal thoughts that will likely lead to a depressed mood and possibly an episode of clinical depression. Before you know it, your mind is swept away into despair and the depressed mindset that you fought so hard to escape.

Do you think MBCT might be right for you? Contact Us today to schedule an initial appointment.

What Will I Learn?

With MBCT, you will learn the following:

  • How worry and stress deepen depression and anxiety
  • The definition of mindfulness
  • How mindfulness can help and how you can cultivate it
  • Incorporating the daily practice of mindfulness into your life
  • Learning to see your thoughts differently
  • Understanding that thoughts are not facts but are just theories created by the mind
  • Why regular practice of the skills is so important
  • Steps to being fully aware in the moment
  • How to regain emotional self-control
  • Scientifically proven mindfulness breathing techniques and the emotional benefits
  • Recognizing and defeating automatic negative thoughts
  • Embracing an accurate view of the world around you

This is just the beginning of how MBCT can help you regain control of your thoughts. Contact Us today to schedule an initial appointment.

Next Steps

Please call our office or Contact Us to schedule an initial appointment and find out if MBCT is right for you.

You can read about Our Clinicians that use MBCT with their clients.

We would be happy to check with your insurance provider to determine whether your benefits will cover individual or group MBCT sessions at Gearing Up. Please call us today!

More Resources

The Work of Dr. Jon Kabat-Zinn

The National Institute of Mental Health (