Mindfulness Based Cognitive Therapy

Mindfulness Based Cognitive Therapy (MBCT) is an empirically supported 8-week course that combines aspects of cognitive behavior therapy with attitudes of mindfulness through meditative practices. Participants learn about  habits of mind that contribute to distressing mood states (such as depression or anxiety) and develop a new way of relating to them. MBCT is correlated with decreased depression, anxiety, rumination, insomnia, and tension as well as increases in mindfulness, compassion, concentration, resilience, and optimism. Participants say it helps them recognize their reactions and respond to them with greater self-compassion and confidence.

Next Offering: Dr. Ochester is offering an adaptation called Mindfulness Based Cognitive Training through the Midwest Alliance for Mindfulness Wednesday evenings starting 3/29/2023 – read more and register. You are also welcome to use the Midwest Alliance for Mindfulness Sign Up Form to indicate your interest and availability.

The program consists of 8 weekly 2 hour classes in the evenings and one half-day retreat on a weekend.  Classes include mindful movement (gentle yoga), meditation instruction, class activities and discussion. Participants are given handouts throughout the course to help maintain their practice between sessions. Daily homework is assigned so that skills taught in the classes can be mastered through practice.  Participants gain an experiential understanding of mindfulness practices and an introduction to gentle yoga as well as the tools to continue to practice after the program ends.

Participants are asked to wear comfortable clothing and bring a yoga mat and meditation cushion (if desired, chairs are available). Studio mats and bolsters are also available.

Fee: $700 – those with extreme financial need have an option to pay what you can*

**Payment in full is due by the course deadline and there are no refunds after this date. There are no refunds or makeup dates for missed meetings. In the unlikely event that the course is cancelled, OPS, LLC is responsible only for the full refund of the registration fee, but not for transportation, accommodations or any miscellaneous expenses.

Earn CEUs: Although this course is meant for the general public, Dr. Ochester is a pre-approved provider of continuing education credits for behavioral health providers in Kansas and psychologists in Missouri.  Licensed providers who are interested in learning more about this approach can earn up to 20 continuing education units by participating.

MBCT Certified TeacherDr. Ochester is a Certified MBCT Teacher through the University of California San Diego Mindfulness-Based Professional Teaching Institute. Here are some quotes from Dr. Ochester’s MBCT class graduates:

  • The MBCT course offered an ideal balance between deepening my mindfulness practice and increasing awareness of my internal experiences in regards to symptoms of depression and anxiety. It helped me reflect on and adapt my day to day to a more mindful and healthy living space.
  • I had no idea how often I would easily use mindfulness. Three minutes can jumpstart or realign my day. So positive and relaxing. Thank you. I still have a lot to learn, but your class was a great foundation.This class gave me the tools to continue to practice and make mindfulness a part of my life. It has impacted the way I think about things and I will continue to grow with consistency.
  • Highly recommend to anyone. [Taking] the class vs. trying to learn on my own was a must for me. To hold myself accountable and to share the journey with others really made a huge impact.
  • After completing the MBCT class, I notice shorter intervals of anxiety, and longer, more consistent intervals of calmness.
  • This course exceeded my expectations as far as the knowledge that I gained. And l was able to apply that knowledge immediately. If you’re looking for the tools to help you feel empowered and move forward then this is the course for you!
  • I am better able to stick with difficult emotions and ride them out without getting carried away by them.
  • [It] improved my ability to live mindfully in daily life and cultivate “compassionate interest” in myself and others I love.
  • The language and terminology used by the instructor helped me relate to things that I didn’t understand on my own.
  • Tracy is very compassionate and respectful. It made it easier to trust and open up to new experiences.
  • I learned the importance of being aware and less judgmental of my inner experiences
  • I learned how to slow down and pay attention, to sit with things when my natural inclination was to push things away.
  • I am more authentic, more genuine, more me.
  • I learned what to do with my emotions once they are here.
  • I decreased self-judgment and was able to stay with whatever was happening in the moment.
  • I’ve gotten better at dealing with hardships and not dwelling on the negative.
  • I’m able to take that step back and think before I react.
  • I’m noticing things about myself I hadn’t noticed before.
  • I made a commitment to take the classes and each time I returned, I was glad I did.
  • I found the classes helpful, I felt comfortable and safe, I liked the people, and I enjoyed the experience.
  • I started seeing the benefits immediately. My life has completely turned around.

What is MBCT?

Mindfulness Based Cognitive Therapy (MBCT) is a research based, mind-body approach to preventing the relapse of depression that combines cognitive behavior therapy strategies with mindfulness attitudes and practices. The skills learned in this 8-week course help participants relate differently to their inner experiences. MBCT teachers are mental health professionals who have completed a specific program of training to deliver these healing services. Visit our MBCT Classes page to find out when our next offering is scheduled.

Randomized clinical trials of MBCT have shown a 43% prevention in relapse of depression as compared to “treatment as usual” and an efficacy that’s equal to long-term use of antidepressant medication, but with greater quality of life. MBCT is endorsed by the American Psychiatric Association as an effective treatment for the prevention of relapse in individuals with 3 or more episodes of major depression. It is recognized by the American Psychological Association’s Division 12 as an Empirically Supported Treatment with ‘strong’ support for its efficacy. It is also listed in the US Substance Abuse and Mental Health Services Administration‘s National Registry of Evidence-based Programs and Practices (NREPP). The UK National Institute of Clinical Excellence endorsed MBCT as an effective treatment for prevention of relapse of depression and the California Evidence-Based Clearinghouse gives MBCT a Scientific Rating of “1” or “Well-Supported by Research Evidence”. MBCT is correlated with decreased depression, anxiety, rumination, insomnia, and tension as well as increases in mindfulness, compassion, concentration, resilience, and optimism. Participants say it helps them recognize their reactions and respond to them with greater self-compassion and confidence.

Does the training of your mindfulness instructor matter? Studies suggest that higher level of Mindfulness Based Intervention teacher training may be linked to higher wellbeing outcomes, lower perceived stress, and greater course satisfaction.

MBCT Resources:

Helpful Readings

Full Catastrophe Living : Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness by Jon Kabat-Zinn

The Mindful Way Through Depression: Freeing Yourself from Chronic Unhappiness by Mark Williams, John Teasdale, Zindel Segal, Jon Kabat-Zinn

The Mindful Way Workbook: An 8-Week Program to Free Yourself from Depression and Emotional Distress by John D. Teasdale PhD, J. Mark G. Williams DPhil, Zindel V. Segal PhD

Don’t live near Kansas City? Here is a worldwide directory of trained MBCT teachers: https://www.accessmbct.com/

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