Mindfulness-Based Cognitive Therapy (MBCT)
Next MBCT course commencing June 2016 in Christchurch - click here for previous flyer
Next MBCT course commencing June 2016 in Christchurch - click here for previous flyer
What is MBCT?
MBCT combines cognitive therapy with meditative practices and attitudes based on mindfulness, and was the result of research by Zindel Segal (Toronto), Mark Williams (Oxford) and John Teasdale (Cambridge).
The core meditative practices in MBCT are based on Jon Kabat-Zinn’s Mindfulness Based Stress Reduction (MBSR) programme. MBCT tends to focus on more specific aspects that participants may struggle with particularly the cognitive aspects.
Mindfulness-Based Cognitive Therapy (MBCT) was originally developed to help those who suffer repeated episodes of depression and chronic unhappiness with the aim of reducing relapse and recurrence. The risk of relapse and recurrence in those who have been depressed is very high, and the amount of triggering required for each subsequent episode becomes lower each time depression recurs. Studies of Major Depressive Disorder reported a recurrence rate of 40 percent within a year.
Randomized controlled clinical trials have demonstrated the effectiveness of MBCT in reducing the likelihood of relapse by about 40-50% in people who have suffered 3 or more previous episodes of depression. In the UK, the government’s National Institute for Clinical Excellence (NICE) has now recommended MBCT for those with 3 or more episodes of depression.
Unlike typical cognitive therapy, where thoughts are challenged, the approach makes no initial attempt to challenge the content of negative thinking. Rather it develops participants’ ability to change their relationship to their own thoughts, feelings and body sensations; such that this allows for an opportunity to discover the choice of whether to engage or not with these experiences that are transient.
Complemented by cognitive exercises, participants learn to see more clearly patterns of the mind and to recognize various characteristics of mental processes that would normally lead to a downward spiral when caught unaware. Through repeated practice in noticing, observing with interest and compassion, and decentring, participants realize that their thoughts, emotions and sensations are just thoughts, emotions and sensations rather than ‘truths’ or ‘me’. This helps break the strong associations between negative mood and thinking, which would normally be triggered. As a result better outcomes follow not so much as a goal of practice but rather through participating in the practice itself.
What if I do not suffer from clinical symptoms, would it still be useful?
Studies have begun to explore MBCT for non-clinical population. For instance, results from a study suggested that MBCT help reduced anxiety and low mood levels and dysfunctional attitudes during what is normally a stressful episode, and that these low levels were maintained over follow-up compared to those who did not go through MBCT.
MBCT has also been offered to the general public as the impact of the program encourages a healthier mode of being.
Fundamentally, the 8-week programme enables us to become more familiar with the workings of our own mind and we learn to pay attention intentionally, in the present moment and non-judgementally.
As such, MBCT is increasingly recognised as a way that one can use to relate more skilfully with the stresses and strains of daily living and many who went through the course reported a better quality of life upon integrating the practices.
The systematic training over 8 weeks in MBCT helps participants to access a healthier mode of mind characterized by ‘acceptance’ and ‘being’. Turning awareness toward the present moment can result in a vivid contact with the ‘richness’ every moment holds, and is a pivotal resource for enhancing well-being.
It is important to collect relevant information about participants to determine suitability as MBCT is conducted in a group format and over 8-weeks. This requires some level of commitment from participants and also absence of an ongoing or recent crisis which would render individual sessions possibly more suitable. Also there may be specific conditions that may require care more than that of a group session.
What is the format of the MBCT sessions?
The course takes the form of 8 weekly 2-2.5 hour sessions, plus an all-day session held between session 6 and 7. A set of handouts and guided mindfulness audios accompany the programme, so that participants can practise at home daily, throughout the course. The home practice forms an important part of the programme and there is an opportunity in each session to talk about the experiences of the home practices, the obstacles that inevitably arise, and how to deal with them skilfully.
In sessions participation includes; guided mindfulness practices (i.e. body scan, sitting meditation, walking meditation, mindful breathing and yoga), participants sharing their experience of these practices, review of weekly homework, learning cognitive-behavioral skills.
Supervision to maintain delivery integrity?
MBCT groups maintain a consistent structure that is evidence-based. In general permission to audio/video record will be obtained from participants before the start of a programme; the video camera will be directed only at the facilitators. This is primarily for the facilitators and therapists to reflect on their work and for supervision purposes.
How can I be part of a MBCT group?
One can either contact via email or ring to express interest in upcoming courses.
A registration form and pre-program questionnaire will be sent out to you.
Or if one is part of an organization or knows of a group that will benefit from the MBCT program,
one can contact and initiate to gather a group of 10-15 participants together, this can be within or out of Christchurch.
What some participants say after participating in the program?
"it is very practical and can be integrated into our daily lives"
"I could feel a difference in awareness before and after the session. I too find the breathing space practice to be particularly useful in helping to cope with the stresses and situations in my day to day life"
"am able to feel less urge to get angry with my child when he refuses to do something"
"it has helped me to accept my anxiety instead of trying to push it away. By accepting my anxiety and treating myself with a bit of kindness, it made my anxiety a bit more tolerable"
"this program provided a structure for my mindfulness practice"
Listen to Prof Mark Williams speak about stress here and how MBCT helps:
https://www.youtube.com/watch?v=Hw1FTwUG6fg
UPCOMING course 20th June 2016: MBCT in Christchurch
MBCT combines cognitive therapy with meditative practices and attitudes based on mindfulness, and was the result of research by Zindel Segal (Toronto), Mark Williams (Oxford) and John Teasdale (Cambridge).
The core meditative practices in MBCT are based on Jon Kabat-Zinn’s Mindfulness Based Stress Reduction (MBSR) programme. MBCT tends to focus on more specific aspects that participants may struggle with particularly the cognitive aspects.
Mindfulness-Based Cognitive Therapy (MBCT) was originally developed to help those who suffer repeated episodes of depression and chronic unhappiness with the aim of reducing relapse and recurrence. The risk of relapse and recurrence in those who have been depressed is very high, and the amount of triggering required for each subsequent episode becomes lower each time depression recurs. Studies of Major Depressive Disorder reported a recurrence rate of 40 percent within a year.
Randomized controlled clinical trials have demonstrated the effectiveness of MBCT in reducing the likelihood of relapse by about 40-50% in people who have suffered 3 or more previous episodes of depression. In the UK, the government’s National Institute for Clinical Excellence (NICE) has now recommended MBCT for those with 3 or more episodes of depression.
Unlike typical cognitive therapy, where thoughts are challenged, the approach makes no initial attempt to challenge the content of negative thinking. Rather it develops participants’ ability to change their relationship to their own thoughts, feelings and body sensations; such that this allows for an opportunity to discover the choice of whether to engage or not with these experiences that are transient.
Complemented by cognitive exercises, participants learn to see more clearly patterns of the mind and to recognize various characteristics of mental processes that would normally lead to a downward spiral when caught unaware. Through repeated practice in noticing, observing with interest and compassion, and decentring, participants realize that their thoughts, emotions and sensations are just thoughts, emotions and sensations rather than ‘truths’ or ‘me’. This helps break the strong associations between negative mood and thinking, which would normally be triggered. As a result better outcomes follow not so much as a goal of practice but rather through participating in the practice itself.
What if I do not suffer from clinical symptoms, would it still be useful?
Studies have begun to explore MBCT for non-clinical population. For instance, results from a study suggested that MBCT help reduced anxiety and low mood levels and dysfunctional attitudes during what is normally a stressful episode, and that these low levels were maintained over follow-up compared to those who did not go through MBCT.
MBCT has also been offered to the general public as the impact of the program encourages a healthier mode of being.
Fundamentally, the 8-week programme enables us to become more familiar with the workings of our own mind and we learn to pay attention intentionally, in the present moment and non-judgementally.
As such, MBCT is increasingly recognised as a way that one can use to relate more skilfully with the stresses and strains of daily living and many who went through the course reported a better quality of life upon integrating the practices.
The systematic training over 8 weeks in MBCT helps participants to access a healthier mode of mind characterized by ‘acceptance’ and ‘being’. Turning awareness toward the present moment can result in a vivid contact with the ‘richness’ every moment holds, and is a pivotal resource for enhancing well-being.
It is important to collect relevant information about participants to determine suitability as MBCT is conducted in a group format and over 8-weeks. This requires some level of commitment from participants and also absence of an ongoing or recent crisis which would render individual sessions possibly more suitable. Also there may be specific conditions that may require care more than that of a group session.
What is the format of the MBCT sessions?
The course takes the form of 8 weekly 2-2.5 hour sessions, plus an all-day session held between session 6 and 7. A set of handouts and guided mindfulness audios accompany the programme, so that participants can practise at home daily, throughout the course. The home practice forms an important part of the programme and there is an opportunity in each session to talk about the experiences of the home practices, the obstacles that inevitably arise, and how to deal with them skilfully.
In sessions participation includes; guided mindfulness practices (i.e. body scan, sitting meditation, walking meditation, mindful breathing and yoga), participants sharing their experience of these practices, review of weekly homework, learning cognitive-behavioral skills.
Supervision to maintain delivery integrity?
MBCT groups maintain a consistent structure that is evidence-based. In general permission to audio/video record will be obtained from participants before the start of a programme; the video camera will be directed only at the facilitators. This is primarily for the facilitators and therapists to reflect on their work and for supervision purposes.
How can I be part of a MBCT group?
One can either contact via email or ring to express interest in upcoming courses.
A registration form and pre-program questionnaire will be sent out to you.
Or if one is part of an organization or knows of a group that will benefit from the MBCT program,
one can contact and initiate to gather a group of 10-15 participants together, this can be within or out of Christchurch.
What some participants say after participating in the program?
"it is very practical and can be integrated into our daily lives"
"I could feel a difference in awareness before and after the session. I too find the breathing space practice to be particularly useful in helping to cope with the stresses and situations in my day to day life"
"am able to feel less urge to get angry with my child when he refuses to do something"
"it has helped me to accept my anxiety instead of trying to push it away. By accepting my anxiety and treating myself with a bit of kindness, it made my anxiety a bit more tolerable"
"this program provided a structure for my mindfulness practice"
Listen to Prof Mark Williams speak about stress here and how MBCT helps:
https://www.youtube.com/watch?v=Hw1FTwUG6fg
UPCOMING course 20th June 2016: MBCT in Christchurch
