MBCT: A Path for Working with Thoughts, Emotion, & Rumination

Many people come into therapy looking for relief from their thoughts. They might say, “I just want to stop overthinking,” or “I want the anxiety to go away,” or “I can’t stop thinking about the past.” These are very real, very human experiences.

For many of us, the challenge isn’t that we have thoughts or emotions—it’s the relationship we have with them. We don’t know how to be with them. We get caught in loops, in mental habits, in cycles of reactivity.

Mindfulness-Based Cognitive Therapy (MBCT) offers a different way to approach this.

It’s a therapeutic model that combines mindfulness—present-moment, nonjudgmental awareness—with cognitive therapy tools that help shift how we relate to our thoughts. The goal is not to eliminate certain thoughts or feelings, but to change how we respond to them.

And it’s deeply practical.

What Is MBCT?

MBCT was originally developed as a relapse prevention program for individuals who experienced recurring depression. Over time, it has grown into an evidence-based intervention that is effective for anxiety, obsessive-compulsive disorder (OCD), trauma, and attention difficulties, among others.

At its core, MBCT teaches individuals how to anchor themselves in the present moment, especially when the mind wants to pull toward the past or the future. For people who struggle with rumination, worry, or repetitive thought patterns, this can be a powerful shift.

What We’re Actually Doing in MBCT

In therapy, we often talk about concepts like “distress tolerance” or “cognitive defusion,” but what does that really look like in practice?

MBCT provides structure and guidance for building these skills. Some of the core components include:

• Anchoring to the present: We use breath, sound, body sensations, and movement to help ground awareness in what’s happening right now.

• Becoming aware of automatic pilot: We often move through life disconnected. MBCT helps us recognize when that’s happening.

• Recognizing patterns of avoidance: Most of us avoid what feels uncomfortable. That’s human. But MBCT teaches us to gently notice our aversions and stay present with them.

• Seeing thoughts as thoughts: Not as facts. Not as instructions. Not as proof. Just mental events.

• Developing self-compassion: We intentionally bring kindness to ourselves—not because it’s easy, but because it’s necessary.

Why We Focus on Rumination

Rumination is often at the center of distress. It can take different forms:

• Mental reviewing

• Replaying events

• Anticipatory worry

• Negative self-evaluation

• Difficulty letting go of certain thoughts or images

In MBCT, we’re not trying to suppress or stop rumination. Instead, we’re learning to step out of it when it begins. We’re training the mind to notice when it’s wandered and gently bring it back.

This is a core part of the work. It takes time and repeated practice, but it’s possible.

Who Can Benefit from MBCT in Therapy?

While MBCT is supported by research for depression relapse prevention, it is also effective for a wide range of clinical concerns. It is especially helpful for individuals who experience:

• Generalized anxiety or chronic worry

• Obsessive-compulsive patterns or intrusive thoughts

• Emotional dysregulation

• Repetitive negative thinking

• Attention difficulties (e.g., ADHD)

• Trauma-related reactivity or flashbacks

Many clients find that MBCT helps them feel more steady in their day-to-day lives. It’s not about becoming calm all the time—it’s about becoming aware.

What Makes MBCT Different from “Mindfulness Apps” or Casual Meditation

You might have tried mindfulness before. Maybe through an app, a book, or a meditation class. That’s a great start.

But what makes MBCT different is that it’s structured, evidence-based, and rooted in both mindfulness and cognitive psychology. It isn’t about relaxation. In fact, many people find MBCT practices uncomfortable at first—and that discomfort is part of the learning.

We’re not trying to feel a certain way. We’re trying to learn how to stay present with how we feel, without being pulled away by it.

In therapy, I help guide clients through these practices slowly and intentionally. We go at a pace that fits your nervous system. We stay within your window of tolerance. And we talk about what comes up.

A Trauma-Informed Approach

For individuals with trauma histories, mindfulness can be tricky. That’s something I take seriously in MBCT-informed therapy.

In our work together, you’ll never be asked to stay in a practice that feels overwhelming. We’ll explore what anchors feel safest to you—sound, movement, external objects, breath, or even thoughts themselves.

We always have options.

What You Can Expect Over Time

MBCT is not a quick fix.

But it is a deeply empowering practice. As you work with these tools in therapy, you may begin to notice:

• More awareness of when your mind is stuck in loops

• More capacity to pause before reacting

• More freedom to choose how you respond

• More kindness toward your own experience

• More presence in your daily life

These are quiet, steady changes. But over time, they build into something meaningful.

Final Thoughts

The mind will always wander. That’s its nature.

MBCT doesn’t ask you to stop that. It asks: Can we notice it? Can we gently bring ourselves back?

And with practice, we can.

If you’ve struggled with rumination, worry, or self-critical thoughts—and if traditional talk therapy hasn’t quite helped you feel more grounded—MBCT may offer a new way forward.

It’s not about changing who you are. It’s about learning to meet yourself, just as you are, with clarity and care.

If you’re curious about this work, I’d be happy to talk with you.

Let’s explore how mindfulness-based cognitive therapy can support your healing.

If you'd like to hear our podcast where we lean into MBCT click here!