(MBCT) Mindfulness Based Cognitive Therapy
Next Course Begins October 6th Register Now
History of MBCT
MBCT was developed in the 1990s with the foundational text Mindfulness Based Cognitive Therapy for Depression published in 2002 by psychologists Zindel Segal, Mark Williams, and John Teasdale. MBCT combined Jon Kabat-Zinn's Mindfulness-Based Stress Reduction (MBSR) program (created in 1979) with elements of cognitive behavioral therapy (CBT).
The use of "Therapy" in the original title can be misleading, as the 8 week course is better understood as "Training”. The sequence of mindfulness practices and cognitive (thinking) exercises is based on principles of experiential learning and is carefully sequenced to teach participants how to develop a new relationship with challenging thought patterns and associated behaviors.
In MBCT you will learn to notice negative thoughts and body sensations in the present moment without judgment, helping you break automatic reaction loops and stop depressive relapses before they take hold.
Originally designed to prevent the relapse of major depression in individuals whose depression is in remission, research has shown MBCT to be effective for anxiety disorders with benefits for people without formal diagnoses who are troubled by many common unhelpful patterns of thinking.
Research has shown MBCT to be as effective in the prevention of recurrence of depressive episodes as continuing antidepressant medication. In the UK and Canada MBCT is approved by the National Health Services as a standard treatment.
You do not need to have been diagnosed with depression to take the course. Many people are troubled by low meed, excessive worry, “overthinking”, and self criticism which undermines confidence and self-esteem. MBCT can help with these issues. Some participants take the course because they seek to “jump-start” a mindfulness practice in order to gain insight and mental resilience.
The MBCT Course Structure
The classes are held weekly for 2 hour to 2 ½ hour sessions on the Zoom videoconference platform. Technical support is available. Use of a desktop or laptop computer is important, as smaller devices (smartphones and tablets) can’t provide the user with the sense of being in the full “classroom” and seeing one’s fellow participants.
In addition to the eight classes there is a ”day of practice” (about five hours on a weekend day) between classes six and seven. There is also an important 90 minute “orientation session” usually on the same day and time as the classes about one or two weeks before class begins. Every participant will meet individuality with the teacher for about ten to fifteen minutes following registration.
Participants are encouraged to engage in mindfulness practices and cognitive exercise and share what they have experienced. Teachers often say “Your experience is the curriculum”, and it is through the sharing dynamic that learning occurs. No participant is ever pressured to share more than they are willing to share, and the focus is on describing the actual experience rather than analyzing or interpreting it. No disclosure of past experiences is expected, and emotional safety is a teaching priority, along with trauma sensitivity.
At home practices are supported by audio recordings and printable materials and participants are encouraged to plan about 30 to 45 minutes a day (cumulative, not all at once) to the home practice.
The classes are sequential and each builds on what came before: Participants are expected to make a commitment to attending all eight classes. Missed classes undermine the full experience. When participants miss classes or drop out the other participants are also deprived of the opportunity to learn from them.
How Does MBCT Work?
MBCT is an educational program which teaches a new way of relating to thoughts, emotions, and behavior which can be troubling or cause difficulties in one's life
In MBCT you will learn to notice negative thoughts and body sensations in the present moment without judgment, helping you break automatic reaction loops and stop depressive relapses before they take hold.
Mindfulness cultivates the capacity to be fully present to your surroundings, fully aware of body sensations, and aware of thoughts, emotions, and impulses as these occur moment -to-moment without judgment or self-criticism. Cognitive Therapy supports insight into the effects and consequences of thoughts and feelings, especially patterns of thinking which promote low mood, anxiety, and depression.
MBCT opens up space in which you can make choices and respond skillfully rather than reacting in old unhelpful patterns.
Frequently Asked Questions
What If I've Never Been Treated For Depression?
It’s not necessary to have had a formal diagnosis to Take the course. Although the course was originally designed to prevent repeated bouts of depression it has proven beneficial for anxiety problems as well as the common struggles many people experience with low mood, “over thinking”, tension and worry, and the self doubts and self criticism which undermine self confidence and self esteem. Participants who are on medication or in therapy are encouraged to continue, and are expected to provide their therapist or prescriber with consent to speak with the teacher should issues arise which call for communication. Participants may self-refer, but if in treatment a phone call or note from the treatment provider is helpful.
How Much Does It Cost?
You choose how much to pay ranging from $0 to $300. Only you know what you can afford. Other providers charge between $425 to $650 for the course.
Why are my fees so low? These are “Grand Opening” rates. They will increase in the future, but I will always make available accommodations for those who are financially stressed. Now as I am establishing my teaching practice, my concern is less about income and mostly about teaching. I am more interested in teaching motivated participants than in collecting a fee.Your contribution will be your full participation. Everyone’s participation is an important part of the group learning process and is valued.
What If I Can't Take The Course When You Offer It?
Some people simply can’t make a committeemen to taking a class at the same time every week for eight weeks. Occupations where shift work is required and schedules change such as Nursing, Medicine, First Responders, Police, are a few examples. Although the benefits of taking the course in a group format are important it is possible to use a book like The Mindful Way Workbook: An 8-Week Program to Free Yourself from Depression and Emotional Distress can be used along with 1:1 coaching. If you want to consider this option contact me.
MBCT courses by providers who I highly recommend:
Mindfulness and Health Institute
https://mindfulnessandhealthinstitute.org
Mindfulness Center at Brown University
thttps://professional.brown.edu/academics/mindfulness-education/mindfulness-based-cognitive-therapy
UMASS Mindfulness
https://www.ummhealth.org/services-treatments/center-mindfulness/mindfulness-programs/mbct
There are many other qualified providers, I list these three because I’ve taken courses taught by teachers from these programs. I completed my training to teach MBCT at Brown University, I know them, and they all offer on-line courses in the USA Eastern Time Zone.
Register Now
COURSE DATES: Orientation: Tuesday September 22nd 6:00 PM – 7:30 PM. All classes are on Tuesday from 6:00 PM – 8:30 PM Eastern Standard Time. (USA, New York). October 6, 13, 20, 27, November 3, 10, 17, 24. The last class on November 24 is two days before Thanksgiving. The “Day of Practice” is Saturday November 14 from 9:00 AM – 3:00 PM.