MBCT incorporates CBT and mindfulness for a well-rounded approach to therapy. Cognitive Behavioral Therapy (CBT) is a very popular therapeutic modality that uses cognitive restructuring, which involves identifying and challenging negative or distorted thinking patterns and replacing them with realistic or helpful thoughts to improve emotional well-being. In theory, this sounds effective. However, if a client has an overactive amygdala or is often in fight/flight/freeze/fawn, CBT will be ineffective and even harmful. This is because CBT requires logical thinking.

If a person’s nervous system is calmed and their amygdala is disengaged, logical thinking is more likely because the prefrontal cortex (the thinking part of the brain) can be utilized versus the reptilian or "survival" part of the brain. One of the best ways to help calm the nervous system is MINDFULNESS. By combining mindfulness with CBT, a person is much more likely to experience lasting therapeutic change.

Of note, MBCT is not recommended to treat individuals with complex trauma solely but most aspects of MBCT can be used to prepare an individual for EMDR treatment, as emotion regulation and a sense of calm is vital to begin EMDR processing.

Mindfulness helps regulate the nervous system and calms the body and mind. It is the ability to be in the present moment. This can involve using your five senses: earthing, noticing in detail what is present around you, mindful eating, meditation, visualization, yoga and more. If you are in the present moment, you are not thinking about the past or the future, and this gives you the most control over you environment and your emotions. Alex is a certified yoga instructor and is qualified and skilled to teach mindfulness techniques.

Mindfulness is often misinterpreted as a “clear mind” but is rather the ability to notice thoughts, emotions, or sensations without attaching to them. Similar to trains passing by, you simply watch the train pass without getting on board. This is a great way to prepare for EMDR, as you will be watching your past memories versus reliving them.

• Overactive nervous system

• Anxiety

• Depression

• Anger

• Behavioral problems

• Academic struggles

• Career confusion

• Relationship issues/codependency

• Family discord/conflict

• Self-harming behaviors/suicidal ideation

• Disordered eating

• Low self-esteem

• Social anxiety

• Perfectionism/Obsessive compulsive disorder

• Negative thinking patterns/negative beliefs

• Poor boundaries

• Impulsivity

• A sense of calm

• Increased self-confidence

• Decreased stress and anxiety

• Decreased depression

• Improved impulse control

• Ability to self-regulate and self-soothe

• Emotion regulation

• Absence of self-harming behaviors and suicidal thoughts

• Ability to problem-solve and make good decisions

• Increased coping skills to self-soothe and regulate emotions

• Improved communication skills

• Improved conflict resolution skills

• Ability to take responsibility for actions and see the natural consequences to actions (less victimization)

• Improved grades/school performance

• Increased work performance

• Strengthened relationships

• Increased mindfulness

• Improved stress management skills