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Mindfulness-Based Cognitive Therapy (MBCT)

MBCT is an 8-week program for people suffering from depression, anxiety and/or mood disorders. MBCT combines the practice and clinical application of mindfulness meditation with the tools of cognitive therapy to break the cycle of recurrent depression.

The Mindfulness-Based Cognitive Therapy (MBCT) course is closely modelled on Mindfulness-Based Stress Reduction (MBSR) with some important differences originally designed specifically to help us deal with depressive mood states. The course has now been shown to be highly effective in helping with other mood states such as anxiety, stress and general emotional dis-regulation.

How does it work?

The 8-week MBCT program is a group intervention that allows participants to become aware of how conditioned patterns of mind and mood can trigger depression relapse and sustain current symptoms of depression.  Through the practice of mindful awareness, they develop the capacity to mindfully disengage from distressing moods and negative thoughts.

For those who have suffered from recurrent depression or ongoing anxiety, being able to recognize the early signs of relapse allows for skillful intervention before mood symptoms and negative thought patterns become severe.

MBCT (Facebook Cover) (4).png

This program is most beneficial:


  • For those who suffer from reoccurring depression or ongoing anxiety.

  • For those suffering from chronic stress, illness, physical pain and/or mental suffering who wish to increase their overall health and wellbeing in a group setting.

  • For those interested in an opportunity to learn a new way of relating to unwanted thoughts and feelings and powerful skills for responding to them in an intentional and skillful manner.


Course Overview:


  • Introduction to neuroscience, and negative mind states associated with depression and anxiety

  • Looks at the “illness” of depression/anxiety and asks how mindfulness can help you stay well

  • Change your relationship to thoughts & feelings and recognize patterns of mind and emotions

  • Increase tolerance of distress and how to relate differently to daily challenges

  • Learn personal triggers and early warning signals to prevent negative spirals

  • Learn CBT skills, how our thinking patterns and emotions influence our behaviours 

  • Learn how to recognize, investigate and manage sensations in the body 

  • Develop a solid meditation practice & learn how to manage stress, quiet your mind, and calm your body

  • Learn a variety of meditation techniques including sitting, walking, body-scan, mindful movement (yoga), and self compassion (loving kindness)

  • Strengthen your connection to yourself, others, and the environment

  • Feel supported within a small group of like-minded people


What is the course structure and commitment?

  • Orientation (required for enrolment, no charge)

  • Eight weekly classes, 2 ½ hours each (31 hours direct instruction)

  • Half day silent retreat (5 hours), between classes 6 and 7

  • Home practice assignments 45-60 minutes each day

  • You must be willing to make a strong commitment to attend all classes and to practice daily home assignments for eight weeks. If you are unable to attend your regularly scheduled class, we encourage you to make up the class by viewing the zoom video recording prior to the next session.

  • To receive a completion certificate for the course, you may not miss more than two classes, and you must attend the Silent Retreat Day session.  If you cannot attend the Retreat session during your course, you may make it up at a future retreat sitting.

  • Prerequisite: none, although it is helpful to have some familiarity with mindfulness meditation or have completed the MBSR program.


Silent Retreat Half Day

The Silent Retreat Day is an intensive 5 hour session of mindfulness practices intended to assist participants in firmly and effectively establishing the use of mindfulness across multiple situations in their lives, while simultaneously preparing them to utilize mindfulness far beyond the conclusion of the MBCT program.  This half day class takes place between weeks six and seven. Having established a daily mindfulness practice during the previous 6 weeks, you will be better prepared to benefit from this retreat.

Pam Hauck is a Certified Canadian Counsellor who specializes in integrating counselling with eastern approaches of working with the mind. She earned a Master’s in Counselling degree from Gonzaga University and is a certified Mindfulness Meditation teacher trained under Jack Kornfield and Tara Brach.

Pam has been teaching and practicing mindfulness since 2015 and is a MBSR and MBCT Facilitator and trained through the Centre for Mindfulness Studies in Toronto. In her private practice, Pam takes an integrated evidence- based approach, utilizing Cognitive Behavior Therapy (CBT) as a foundation alongside somatic intervention, EMDR (Eye Movement Desensitization Reprocessing).



Get Started:

The first step toward enrolment in MBCT is a FREE Orientation Session before the start of classes. Everyone is welcomed to join the Orientation to find out if this program is right for them and to learn all of the benefits. These Orientation Sessions are required of all participants before beginning the program. 

During the Orientation Session you will have the opportunity to:

  • Learn about the MBCT program, ask questions, and explore whether it is right for you

  • Meet the program instructor

  • Experience, first-hand, mindfulness methods and approaches you will be learning during the program


Class Details:

  • Duration: 9 weeks

  • Format: Weekly group meetings and a half-day retreat

  • 20+ hrs of class time

  • Home Practice Manual, weekly handouts and guided mindfulness meditation audio recordings.

  • Insurance Coverage: A receipt with Certified Canadian Counselling registration number will be provided. Many extended health insurance plans will partially or fully cover the cost of this course. Please check with your specific plan.

  • Courses limited to approximately 20 participants

  • Exchange: $650 + GST



Research has demonstrated MBCT is as effective as antidepressants in the prevention of depressive relapse or recurrence.

Kuyken et al, 2008 

Teasdale et al, 2000

Clinically Proven Benefits of MBCT:

  • Prevention of depressive relapse, particularly those who deal with chronic or acute depression and/or mild to moderate anxiety

  • Enhancing our ability to overcome psychological distress such as panic attacks, depression, fatigue, and insomnia

  • Managing symptoms and reducing suffering from medical conditions such as chronic pain, high blood pressure, heart disease, persistent headaches

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