A Mindful Approach to Depression and Anxiety (MBCT) – Victoria Fontana – Thursdays 6:00-8:30pm (ET) – September 5 to October 31, 2024

Payment plans are available at checkout.

LOCATION: Live Online via Zoom
ORIENTATION: September 5 from 6:00-8:30pm (EASTERN TIME)
PROGRAM DATES: September 12, 19, 26, October 3, 10, 17, 24, 31
PROGRAM TIME: 6:00-8:30pm (EASTERN TIME) convert to my timezone
ALL DAY SESSION: Saturday, October 19 from 9:00 am to 5:00 pm (EASTERN TIME)

Program pricing is set to allow for generosity while meeting individuals needs. Program prices include Pay-It-Forward, Standard, and Scholarship rates. We encourage you to pay as much as  you can afford and we appreciate your care and thoughtfulness when deciding. See our refund policy.

MBCT is an evidence-based approach developed in 2002 by researchers Zindel Segal, Mark Williams, and John Teasdale. Grounded in the principles of mindfulness, it draws inspiration from Jon Kabat-Zinn’s Mindfulness-Based Stress Reduction (MBSR) program while also incorporating components of cognitive behavioral therapy (CBT) to help participants break free from patterns that contribute to repeated and prolonged episodes of depression and anxiety.

Experiences of recurrent depression and anxiety can leave one feeling exhausted, uncertain about how to move forward or get unstuck, and like life has lost its color. Cultivating mindfulness offers possibilities and potential for living life in new ways, for learning new skills, and wholly new ways of working with and befriending the mind. 

The program consists of 31 hours of direct instruction, including:

• Orientation (1.5-2.5 hrs) scheduled one or two weeks before the first class
• 8 weekly classes, 2.5 hours each
• An all-day class on a Saturday or Sunday
• Daily home practice assignments (~45-60 minutes each day)

Past Participant Testimonials

Very helpful in overcoming my anxiety, and making it manageable. I catch the thoughts now before it gets out of hand. And if they do overflow, I am aware of it and know it’s temporary.

Program Participant, Summer 2023

The MBCT course that I took helped me tremendously in understanding the modes of my mind. It held me on the rims of a downward spiral, to look into and understand the emotions and thoughts without getting caught in them, thus preventing from spiralling down the rabbit hole. Surfing along the edges with kindness and compassion. Allowed me to be much kinder towards myself and say “it’s okay”. Thank you!

Program Participant, Summer 2023

This course is designed for adults 18 and older who are interested in exploring mindfulness techniques to manage depression and anxiety symptoms and who want a structured, practical, and highly accessible introduction to mindfulness. It is appropriate for people new to mindfulness, anyone who has tried mindfulness apps or perhaps read a book and wants the structure of a course led by an experienced teacher, and even seasoned practitioners.

This course is designed for adults aged 18 who are interested in exploring mindfulness techniques. It offers a structured, practical, and easily accessible introduction suitable for newcomers, those who’ve explored mindfulness apps or books, and even seasoned practitioners.

For psychologists and other professionals, the wide applicability and adaptability of this course demonstrates how mindfulness can be a versatile tool for clinicians working with diverse populations. However, effectively integrating mindfulness into the therapeutic space requires clinicians to prioritize their own personal practice. Studies suggest that mindfulness training significantly strengthens the therapeutic alliance, the cornerstone of effective therapy, in several key ways:

• Cultivating present-moment awareness
• Improving self-awareness
• Enhancing emotional regulation
• Boosting empathy and compassion
• Deepening active listening skills

• Discuss what mindfulness is and is not from a theory- and evidence-based perspective, including the history and foundation of Mindfulness-Based Cognitive Therapy (MBCT)
• Discuss the purpose of the stress response, including its usefulness
• Explain how thoughts, core beliefs, and reactivity to stressors can impair emotional and physical wellbeing that may lead to depression and anxiety 
• Discuss how cognitive distortions or conditioned ways of thinking may foster cycles of depression and anxiety
• Discuss the difference between an active acceptance of distress and an emotional resignation
• Employ and practice meditations in ways that bring attention to depression and/or anxiety with curiosity and non-judgement, including how and where the body holds tension, sadness, and worry
• Employ and practice informal mindfulness practices in ways that support bringing awareness and attention to depression and anxiety symptoms
• Apply mindfulness to cultivate a greater sense of present-moment awareness, gain a deeper connection with the body, thoughts, and emotions, and promote greater mental flexibility 
• Apply mindfulness techniques to identify negative thought and behavior patterns that contribute to depression and anxiety  and cultivate skillful responses to them
• Utilize mindfulness to identify typical bodily sensations that arise when depression or anxiety arise
• Utilize mindfulness to increase the ability to identify, feel, and tolerate unpleasant, unwanted, and contradictory emotions
• Describe how mindfulness can alter maladaptive feedback loops to facilitate the self-management of depression and anxiety
• Explain how mindfulness promotes emotional regulation in the context of depression and anxiety
• Apply mindfulness techniques to challenge negative thought patterns that contribute to depression and anxiety
• Explain how formal meditations and informal mindfulness practices can support wellbeing, including when they may be used to support symptoms of depression and anxiety
• Utilize mindfulness to manage the ongoing physical, mental, and emotional symptoms of depression and anxiety symptoms over time

Mindfulness is the foundation of MBCT, enabling individuals to become aware of their thought patterns and behaviors, so that they can better recognize when they are at risk of triggering depression and anxiety. MBCT is not aimed at directly treating or eradicating these ailments, but rather focuses on helping individuals develop a new relationship with their symptoms, fostering the ability to work with them in a more skillful and compassionate manner (Segal et al., 2012).

Additionally, MBCT has a solid foundation of empirical validation, with research highlighting its significant psychological benefits, including:

• Reduction in Symptoms: Decreased levels of depression and anxiety symptoms (Segal et al., 2012; Ghahari et al., 2020).
• Relapse Prevention: Lower risk of relapse in recurrent depression and anxiety (van der Velden et al., 2015; Segal et al., 2012; Ghahari et al., 2020).
• Enhanced Emotional Regulation: Improved ability to manage and respond to emotional or challenging experiences (Cairns & Murray, 2015; van der Velden et al., 2015).
• Increased Self-Awareness: Greater awareness of thought patterns and behaviors (Segal et al., 2012).
• Cognitive Flexibility: Enhanced ability to adapt thinking and reduce cognitive distortions (Dimidjian et al., 2014; Troy et al., 2012).
• Metacognitive Awareness: Ability to observe thoughts non-judgmentally and reduce their impact (van der Velden et al., 2015).
• Improved Well-being: Better overall mental health and resilience (Segal et al., 2012; Bartley, 2011; King et al., 2013).
• Adaptability Across Populations: MBCT has been adapted for various populations, including individuals with cancer (Bartley, 2011) and those dealing with PTSD, demonstrating its effectiveness in supporting significant healthcare concerns (King et al., 2013).

Engaging in MBCT provides individuals with valuable tools to cultivate a healthier, more balanced approach to their thoughts and emotions, promoting long-term mental well-being. While individual experiences may differ, engaging in mindfulness practices offers individuals a valuable opportunity to tap into its wide-ranging benefits.