Mindfulness Based Cognitive Therapy (MBCT) is a research supported, 8-week, small group course combining 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 increased mindfulness, compassion, concentration, resilience, and optimism. Participants say it helps them recognize their reactions and respond with greater self-compassion and confidence.
Courses are scheduled on an “on demand” basis. If you’re new to my services and interested in joining a course, please register and schedule an interview through my secure portal. Be sure to add a note letting me know you’re interested in MBCT. The cost of the initial interview is included in the price of the course.
Program Details
The program consists of 8 weekly 2-hour classes in the evenings and one half-day retreat on a weekend. Classes include gentle mindful movement, meditation instruction, class activities and discussion. Participants are given handouts throughout the course to help maintain their practice between sessions. Daily home practice 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 you can move in.
Fee: $599 – An initial interview is required to make sure the course is right for you and the cost is included in the fee. Payment in full is required to reserve your place in the course and there are no refunds or makeup dates for missed meetings. In the unlikely event that the course is cancelled, you will be provided a refund for any unfinished portion of the course.
Testimonials
Dr. Ochester is a Certified MBCT Teacher and approved mentor through the University of California San Diego Mindfulness-Based Professional Teaching Institute. Here are some quotes (with permission) 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.
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!
After completing the MBCT class, I notice shorter intervals of anxiety, and longer, more consistent intervals of calmness. I am better able to stick with difficult emotions and ride them out without getting carried away by them.
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.
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.
More About 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.
Related Resources
- APA Monitor on Psychology March 2015 cover story: Mindfulness Holds Promise for Treating Depression
- MBCT Intervention Summary from the SAMHSA’s National Registry of Evidence Based Programs & Practices
- National Institute for Health & Care Excellence guidance for treatment pathways for depression
- Psychiatry Issue Brief from the University of Massachusetts Medical School: Mindful-Based Cognitive Therapies for Behavior Health Disorders
- Articles from The Guardian:
- Mindfulness Therapy Can Be As Effective As Antidepressants by D & J Freeman
- How Mindfulness Based Cognitive Therapy Changed My Life by Julie Myerson
- The Mindful Way Workbook: An 8-Week Program to Free Yourself from Depression & Emotional Distress by Teasdale, Williams, & Segal. Includes an MP3 CD and downloads of guided meditations. Winner (Second Place) of the American Journal of Nursing Book of the Year Award, Consumer Health Category. Access the guided meditation practices and practical tools for the Mindful Way Workbook online.
- The Mindful Way Through Depression: Freeing Yourself from Chronic Unhappiness by Mark Williams, John Teasdale, Zindel Segal, Jon Kabat-Zinn
- Full Catastrophe Living : Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness by Jon Kabat-Zinn
- Try these free guided meditation audio recordings from UCLA’s Mindful Awareness Research Center
- UC San Diego Center for Mindfulness Guided Audio Files to Practice Mindfulness Based Stress Reduction
- Guided Meditation MP3s from the University of Wisconsin School of Medicine & Public Health Department of Family Medicine Mindfulness Digital Media Library
- Don’t live near Kansas City? Here is directory of trained MBCT teachers worldwide: https://www.accessmbct.com/
