Mindfulness-Based Cognitive Therapy

Have you suffered from depression or chronic low mood? Anxiety or chronic worry? Do you want to learn evidence-based tools for preventing these episodes? Are you curious about how mindfulness can help?

Mindfulness-Based Cognitive Therapy (MBCT) is an 8-week workshop designed to help people who struggle with repeated mood and anxiety problems. MBCT offers a unique opportunity to restore well-being and prevent future episodes of anxiety and depression.

Mindfulness refers to open, non-judgemental awareness of present-moment experience. MBCT is an adaptation of the Mindfulness-Based Stress Reduction program (MBSR). It integrates traditional cognitive-behavioural therapy (CBT) strategies with mindfulness meditation to help you develop a new and more skillful relationship to the thoughts and feelings that trigger anxiety and depression.

MBCT is for you if:

  • you’ve experienced depression, low or flat mood, anxiety, panic attacks, or chronic worry
  • your mood and anxiety episodes are recurrent and/or chronic
  • you’re interested in learning new skills for managing and preventing episodes
  • You have already done some cognitive-behavioural therapy

In 8 weeks of psychoeducation, guided meditations, group dialogue, and home practice, you’ll learn:

  • What depression is and why you’re vulnerable
  • How to avoid the same old automatic reactions
  • New and helpful ways of responding to triggers
  • How to live in the present and reconnect with the joy and meaning in your life

Please note: If you are currently going through depression, if you have suicidal ideations, if you currently have a problem with substance abuse or alcohol, if you have symptoms related to unresolved PTSD or a history of psychosis, this group is probably not recommended for you.

Upcoming Mindfulness-Based Cognitive Therapy Programs

More on MBCT

MBCT was developed by researchers in Toronto and in the UK, based on the MBSR program created in the 1970s by Kabat-Zinn at the University of Massachusetts Medical School. Mindfulness is originally a Buddhist practice and Kabat-Zinn is credited with its integration into mainstream Western psychology and medicine.

In contrast to MBSR–a general program designed to reduce stress via mindfulness practice–MBCT specifically targets relapse prevention for mood and anxiety disorders. Through a variety of mindfulness meditations, informal mindfulness practices, and cognitive-behavioural strategies, the MBCT program will help you approach moment-to-moment experience skilfully, take pleasure in small everyday joys, and cope more effectively with challenges. You’ll learn to decrease rumination and to catch early symptoms of mood and anxiety episodes before they set in. Research has shown that MBCT reduces rates of relapse by 50% among individuals who suffer from recurrent depression.

Mindfulness is simple but requires practice. The calm presence of MindSpace teachers and the supportive group environment will allow you to integrate the MBCT tools and develop your personal mindfulness practice at your own pace. With your practice in place, you’ll have a personal mental fitness program that will help keep you well over the long run.

Our MBCT groups meet for two hours per week, with an all-day silent meditation retreat between weeks six and seven. Participants are provided with audio guides for at-home meditation practice. No prior experience with mindfulness or meditation is necessary.

Frequently Asked Questions

  • Should I take MBSR or MBCT?

    MBSR is open to anyone who is interested in decreasing stress and learning a new way of relating skillfully to their experience. It is not recommended for individuals with recurrent clinical anxiety or depression, but rather is meant to help improve management of everyday stressors (e.g., work, relationships, health).

    In contrast, MBCT is designed specifically to help prevent relapse in individuals who have struggled with acute/clinical anxiety or depression. If you’ve been treated for an anxiety disorder or for one ore more depressive episodes in the past, and are ready to learn new skills for preventing further episodes, MBCT is for you.

    MBSR and MBCT teachers will confirm participant eligibility at the mandatory orientation session one week prior to the start of the program.

  • Do I need to know anything about mindfulness or meditation to take your courses?

    No, Intro to Mindfulness, Individual Training and our MBSR program are ideal places to start, but all our programs are suitable for people with no experience in meditation or mindfulness. MBCT is designed specifically for individuals recovering from recurrent clinical anxiety or depression.

  • Why do I have to attend an orientation session prior to starting the group?

    Mindspace wants to make sure that each participant has a good experience in the MBSR, MBCT or MSC program. The orientation session provides a chance for you to see for yourself what the program is about, so that you can make an informed decision. Likewise, if the instructor determines that MBSR, MBCT or MSC may not be the right fit at the right time for you, we’ll make sure to orient you toward the best alternative.

Can’t find what you’re looking for?

Try some of the other programs we offer