Mindfulness-Based Cognitive Therapy (MBCT)
What is Mindfulness-Based Cognitive Therapy (MBCT)?
Mindfulness-Based Cognitive Therapy (MBCT) is an evidence-based therapy that combines the principles of Cognitive Behaviour Therapy (CBT) with mindfulness practices.
The goal of MBCT is to help you break free from negative thought cycles by becoming more aware of your thoughts, emotions, and body in the present moment — without judgment.
By cultivating mindfulness, MBCT empowers you to respond to life’s challenges with clarity and calm rather than getting caught in automatic stress or worry patterns.
How Can MBCT Help You?
MBCT is especially effective for:
- Improving overall wellbeing and resilience
- Preventing relapse in depression
- Managing anxiety and worry
- Coping with stress and burnout
- Reducing rumination (overthinking)
- Supporting recovery from trauma
- Enhancing emotional regulation
What to Expect in MBCT Sessions
In MBCT, you will:
- Practice mindfulness techniques such as meditation, breathing, and body scans
- Learn how to notice unhelpful thought patterns without getting “stuck” in them
- Develop new ways of responding to difficult emotions
- Strengthen awareness of the present moment
- Apply mindfulness to everyday activities to create lasting change
MBCT is often delivered in an 8-week program but can also be integrated into individual therapy.
Benefits of MBCT
With MBCT, you may experience:
- Reduced risk of depression relapse
- Less stress, worry, and overthinking
- Improved emotional balance and resilience
- A calmer, clearer mind
- Stronger self-awareness and acceptance
- A greater sense of presence and wellbeing
If you’d like to reduce stress, prevent depression relapse, and build lasting resilience, Mindfulness-Based Cognitive Therapy could be the right approach for you.
The Evidence for MBCT
MBCT has a strong and growing research base:
- Research has confirmed MBCT is highly effective in preventing relapse in recurrent depression, reducing the risk by nearly half compared to usual care.
- Research shows MBCT helps reduce anxiety, stress, and rumination, while improving well-being and resilience.
- A 2025 systematic review of randomized controlled trials for adults with major depressive disorder, showed symptom reduction and relapse prevention with MBCT treatment.
- Studies have demonstrated efficacy in reducing anxiety and depression symptom severity in a broad range of treatment-seeking individuals.
- Studies also highlight MBCT’s benefits for people with chronic health conditions, helping improve coping and quality of life.
- Follow-up outcomes for patients with chronic, treatment-resistant depression – support MBCT as relapse-prevention after acute treatment.
- This systematic review comprehensively demonstrates the robust efficacy of MBCT in enhancing subjective well-being through improved neuropsychological outcomes.
FAQ’s about Mindfulness-Based Cognitive Therapy (MBCT)
Is MBCT the same as meditation?
Not exactly. MBCT uses mindfulness meditation as a tool, but it’s combined with CBT techniques to help change the way you relate to your thoughts and feelings.
Do I need experience with mindfulness or meditation?
No prior experience is needed — MBCT is suitable for beginners.
How many sessions does MBCT take?
Typically, MBCT runs as an 8-week structured program, but individual therapy can be adapted to your needs.
Can MBCT help if I’m currently depressed?
MBCT is particularly effective for preventing relapse, but it can also support people currently experiencing symptoms when adapted to their situation.
Michelle van Namen is a registered Psychologist, Clinical Hypnotherapist, Life Coach and Integrative Health Practitioner with over 30 years of experience working with human behaviour and improving mental health. Michelle has been trained in a broad range of evidence-based therapies. She has worked in a variety of roles within private practice, corporate organisations, education, research, and community crisis support. Established in 2006, Integrated Health Specialists is her psychology practice located on the Gold Coast, providing individual and couples therapy for adults. Michelle focuses on providing a warm, authentic and non-judgemental therapeutic space to support clients and facilitate healing and personal growth. Read more about Michelle.
BA (Hons) in Psychology: University of Wollongong, 1995
Registered Psychologist with the Psychology Board (AHPRA) PSY0001395059
Member of the Australian Association of Psychologists Inc (AAPI) 15525
Qualifications verified by Psychology Today
Medicare and Health Insurance Provider.