Mindfulness-Based Cognitive Therapy
If you’ve struggled with depression—especially if it tends to come back again and again—you’re not alone. And you may have already tried a lot: therapy, medication, self-help books, podcasts, long walks… maybe all of the above. Mindfulness-Based Cognitive Therapy (MBCT) offers something a little different: a chance to relate to your thoughts and feelings in a new way, with curiosity instead of judgment.
MBCT blends gentle mindfulness practices (like breath awareness and body scans) with tools from cognitive behavioral therapy (CBT), helping you notice early signs of a downward spiral and interrupt it before it takes over.
And yes—there’s research behind it. Quite a bit, actually.
Studies show that MBCT can reduce the risk of depression coming back by about a third. That’s especially true for people who’ve had three or more past episodes—the folks who know the landscape of depression a little too well. For them, MBCT can be as effective as staying on medication long-term (though the two can also work well together).
Even if you’re not in a full-blown depressive episode, but you’re feeling weighed down by sadness, flatness, or self-criticism, MBCT can help with that too. In fact, up to half of people who complete an MBCT program report a meaningful improvement in their mood and outlook.
What makes MBCT different from other approaches isn’t that it “gets rid” of difficult feelings—it’s that it helps you respond to them differently. Instead of automatically getting pulled into rumination or harsh self-talk, you learn to pause, breathe, and choose how to respond. Over time, this can make a big difference.
If you’ve ever felt like your mind is turning against you, MBCT offers a way to build a gentler, wiser relationship with yourself. You don’t have to be a meditation expert. You just need a willingness to show up, practice, and be kind to yourself as best you can.
What does MBCT help treat?
- Depression and anxiety
- Food and eating issues
- Low mood and negative thoughts
- Body sensations such as weariness and sluggishness
If you can relate to any of the above issues, mindfulness-based cognitive therapy may be right for you. Please feel free to contact me for a free consultation. I would be happy to speak with you about how I may be able to help.