Mindfulness Based Cognitive Therapy MBCT
Mindfulness Based Cognitive Therapy (MBCT) is a structured program specifically designed to help individuals with a history of depression, but it also offers significant benefits for those experiencing stress or anxiety. By integrating the principles of cognitive-behavioral therapy (CBT) with mindfulness practices, MBCT provides a comprehensive approach to mental health. Our class instructor is Pamela Mirsky, M.D., FACLP
If a class is not on the near term schedule, Private sessions may be arranged in the interim.
Your Instructor
Pamela Mirsky, M.D., FACLP is a Tucson physician board-certified in Psychiatry, Consultation-Liaison Psychiatry, and Integrative Medicine. She is a Qualified Teacher of Mindfulness-Based Cognitive Therapy through the UCSD Mindfulness-Based Professional Training Institute, and has trained directly with Zindel Segal, one of MBCT’s three developers, and with Jon Kabat-Zinn, founder of MBSR.
Dr. Mirsky trained at Temple University School of Medicine, the University of Arizona College of Medicine, and Harvard Medical School, and completed a fellowship at the Andrew Weil Center for Integrative Medicine. She established the Mindfulness Clinic at Banner University Medical Center South, where she taught MBCT groups for depression, and remains associate faculty with the University of Arizona Department of Psychiatry. She is the founder of Mindful Hummingbird.
Development and Foundations
MBCT was developed by psychologists Zindel Segal, Mark Williams, and John Teasdale. It builds on Jon Kabat-Zinn’s Mindfulness-Based Stress Reduction (MBSR) program, which emphasizes mindfulness meditation to manage stress. The core idea behind MBCT is to teach individuals a new way of relating to their thoughts, feelings, and bodily sensations. This approach helps break the cycle of automatic, negative thought patterns that often contribute to depression and anxiety.
Structure and Commitment
The MBCT program typically spans eight weeks, with weekly sessions lasting about two hours each. Participants are also expected to engage in daily home practice for about an hour. This commitment is crucial as it helps reinforce the skills learned during the sessions and integrates mindfulness into daily life.
Effectiveness and Benefits
Clinical trials have found MBCT comparable to maintenance antidepressant medication for preventing relapse in people with three or more previous episodes of depression. The UK’s National Institute for Health and Care Excellence recommends MBCT for this group. MBCT is not a treatment for active depression and is not a substitute for medication or individual psychiatric care. By fostering a mindful awareness of the present moment, participants learn to observe their thoughts and feelings without judgment, reducing the likelihood of being overwhelmed by them.
Core Components
Mindfulness Practices: These include meditation, body scans, and mindful movement, which help increase awareness and acceptance of the present moment.
Cognitive-Behavioral Techniques: These techniques help identify and challenge negative thought patterns, promoting healthier ways of thinking.
Group Sessions: The group format provides a supportive environment where participants can share experiences and learn from each other.
Home Practice: Daily exercises reinforce the skills learned in sessions and help integrate mindfulness into everyday life.
Research and Applications
MBCT has been extensively researched and is widely used in clinical settings. It has proven effective not only for depression but also for a range of other conditions, including anxiety, stress, and chronic pain. The program’s success lies in its ability to teach participants to respond to their experiences with greater awareness and less reactivity.
Overall, MBCT offers a powerful tool for managing mental health by combining the strengths of cognitive-behavioral therapy with the transformative potential of mindfulness.