Mindfulness-Based Cognitive Therapy (MBCT)

 

MBCT for Chronic Conditions: Cultivating Resilience and Well-being
Mindfulness-Based Cognitive Therapy (MBCT) is an evidence-based program that offers valuable tools for managing the challenges of chronic pain and illness. It combines mindfulness practices, like meditation and gentle movement, with cognitive therapy techniques to help you cultivate greater awareness of your thoughts, feelings, and bodily sensations.  By learning to observe these experiences without judgment, MBCT helps you develop healthier coping strategies, reduce stress and emotional reactivity, and improve your overall quality of life among the presence of chronic symptoms.

This group adapts the principles of Mindfulness-Based Cognitive Therapy (MBCT), originally developed for recurrent depression, to address the challenges of chronic pain and illness. It combines cognitive therapy techniques with mindfulness practices, fostering awareness of the mind-body connection and the patterns that contribute to suffering.  By cultivating mindfulness, participants learn to observe their thoughts, feelings, and physical sensations without judgment, developing a new relationship with their experience of pain and illness. This approach, rooted in the work of Segal, Williams, Teasdale, and Kabat-Zinn, empowers individuals to navigate chronic conditions with greater resilience and compassion.

 

Key Features of MBCT:

  • Evidence-Based: MBCT has been extensively researched and shown to be effective in preventing relapse in individuals with recurrent depression. MBCT principles are increasingly recognized for their value in managing chronic conditions. Research supports mindfulness-based approaches for pain management, stress reduction, and improved quality of life.
  • Skill-Based: You'll learn practical skills to manage the physical and emotional challenges of chronic pain and illness, including stress reduction, pain coping, and emotional regulation. These skills can be used throughout your life to manage stress, improve your mood, and enhance your overall well-being.
  • Experiential Learning: The program emphasizes experiential learning through mindfulness practices, group discussions, and guided exercises.
  • Mindful Awareness: You'll develop greater awareness of bodily sensations, including pain, discomfort, and other physical symptoms, without judgment, fostering a more accepting relationship with your body.
  • Cognitive Restructuring: You'll learn to identify and challenge negative thought patterns that contribute to pain-related distress, anxiety, and depression, promoting greater cognitive flexibility.
  • Self-Compassion: You'll cultivate self-compassion and develop healthier relationships with yourself.
     

Experiential Exercises:

  • Mindfulness Meditation: Practice techniques to bring awareness to the present moment without judgment.
  • Mindful Movement: Engage in gentle movement practices, such as yoga or tai chi, to cultivate mindfulness and reduce stress.
  • Body Scan Meditation: Learn to systematically scan your body for sensations and release physical tension.
  • Guided Imagery: Use imagery to cultivate relaxation and reduce stress.
  • Group Discussions: Share experiences and learn from others in a supportive group setting.
     

Facilitators: Erin Connors Kelly

Mindfulness-Based Cognitive Therapy Group Information
TypeGroup Therapy
FormatTelehealth Only
Duration8 weeks (120-min sessions)
Facilitated byHealth Psychologist 
Home practice 
(time spent outside of group)		Participants can expect to dedicate approximately 30-45 minutes per day for home practice between sessions. This typically includes guided meditations, mindful movement, and integrating mindfulness into daily activities.
Insurance Based?Yes
ReferralOsher Provider - as part of an integrative health plan

 

FAQ

  • MBCT works by combining the principles of mindfulness with cognitive behavioral therapy (CBT).

    • Mindfulness Training: MBCT teaches you to pay attention to the present moment without judgment. This involves practicing mindfulness techniques like meditation, body scans, and mindful movement. By focusing on your breath, bodily sensations, and thoughts and feelings as they arise, you become more aware of them without getting carried away by them.
    • Cognitive Therapy: MBCT also incorporates elements of CBT, which helps you recognize and understand the connection between your thoughts, feelings, and behaviors. You learn to identify negative or unhelpful thought patterns that contribute to low mood, stress, or anxiety.

    MBCT empowers you to become more aware of your inner experience and to develop a different relationship with your thoughts and feelings. This allows you to respond to challenges with greater wisdom and resilience rather than being controlled by habitual reactions.

  • MBCT might be a good fit if you're living with chronic pain or illness and are seeking tools to manage the emotional and mental challenges that often accompany these conditions. If you're willing to commit to regular mindfulness and cognitive practices, and are interested in exploring the mind-body connection to improve your quality of life, MBCT could be beneficial. It's particularly helpful for those looking to complement existing medical treatments or seeking non-pharmaceutical approaches to pain and stress management. While MBCT offers valuable skills, it's not a one-size-fits-all solution. The best way to determine if MBCT is right for you is to talk to your Osher provider.

  • MBCT can be beneficial for individuals living with chronic pain or illness who experience associated stress, anxiety, or low mood. It's particularly helpful for those seeking to develop coping skills and improve their quality of life while experiencing ongoing symptoms. Anyone interested in learning mindfulness and cognitive techniques to manage pain-related distress, emotional reactivity, and cultivate greater self-compassion can benefit from this program. While MBCT is not a replacement for medical treatment, it offers valuable self-management tools to complement existing care and empower individuals to navigate their chronic conditions with greater resilience.

  • MBCT is designed to be accessible to individuals with varying physical abilities. The mindful movement practices in MBCT are typically gentle and slow, such as simple stretches, mindful walking, or gentle yoga-inspired movements. The focus is on awareness of movement and sensations, rather than achieving a specific physical outcome. We prioritize adaptations and modifications to ensure that you can participate comfortably. Our facilitators are experienced in working with individuals with chronic pain and will provide guidance on adapting practices to ensure your comfort and safety.

  • MBCT is designed to complement, not replace, existing pain management strategies and medical treatments. It can be used alongside medication, physical therapy, and other therapies. MBCT provides valuable tools for managing the emotional and mental aspects of chronic conditions, which can significantly enhance the effectiveness of other treatments. 

  • MBCT programs provide a range of at-home practice opportunities, including guided meditations, mindful movement, and informal mindfulness exercises to integrate into daily life. Participants are encouraged to engage in daily check-ins, weekly reflections, and utilize tools like the RAIN practice to deepen their understanding and application of mindfulness. Handouts, worksheets, and reading materials support learning, while personalized practice plans help tailor the program to individual needs. Consistent home practice is crucial for developing the skills and experiencing the full benefits of MBCT.

  • Mindfulness practices in MBCT work by shifting your relationship with pain and stress, rather than directly eliminating them. Through regular practice, you cultivate awareness of sensations, thoughts, and emotions without judgment. This helps to decouple the sensory experience of pain from the emotional and cognitive reactions that amplify suffering. Specifically, mindfulness can reduce activity in brain regions associated with emotional reactivity and increase activity in areas related to attention regulation and emotional control. This allows for a more objective observation of pain and stress, reducing the fear that often exacerbates these experiences, ultimately leading to a decrease in perceived suffering and improved coping skills.

  • Patients, to learn more about MBCT, speak with your Osher medical provider.
     

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