What is mindfulness & how can it help me with my OCD or anxiety?
Mindfulness is simply awareness of what is happening inside or outside of ourselves in any given moment. Mindful awareness makes it possible to observe what is happening within and around you in any given moment, how it impacts the way you view the situation, and to explore different ways you could respond. Mindfulness is best understood as a skill or mental muscle that can be strengthened with practice over time. The more you build this muscle, the more manageable anxiety and OCD much can become.
For CBT to be most effective, we need to be aware of patterns in our thoughts, sensations, and urges, as they come up, and choose to respond in the most effective way for you in this moment. This is particularly important for people with anxiety and OCD - as non-judgmental awareness of internal (e.g., worry; panic) or external (e.g., avoidance; compulsive actions) habits is essential for change. An important step in treatment is developing your mindful awareness muscle through practice so you can effectively translate CBT into your daily life!
Mindfulness for OCD and anxiety
Research shows that mindfulness is a skill - just like any other - that takes substantial practice before it becomes useful or makes anything easier. Consider the skill ‘reading’ - at first it was likely frustrating, difficult, or annoying. We need to practice reading little, simple bits and then practice putting them together to make words. Over time reading becomes more automatic and makes things simpler. Mindfulness is no different - you have to start small and build up the skill until you hardly notice you have to use energy to do it!
When mindfulness starts to become a habit it can be a game changer for OCD and anxiety! Imagine having a strong internal muscle to recognize an intrusive thought for what it is … simply a thought … and having the trust in yourself to choose the best way to respond in any given moment.
When people with OCD and anxiety have experience with mindfulness, they report that their internal experiences, such as racing thoughts, disturbing sensations, and strong fight-or-flight urges, slow down and become less overwhelming. Only then can people learn that they are not their anxiety or OCD and can focus more on what is important to them in life.
How do I train mindful awareness?
Mindfulness meditation is the term people often use to describe training awareness to be more present. This concept can be off-putting, unattractive, or overwhelming for many which is why having support when starting a new health behavior can be helpful. Mindfulness is no different than eating healthy, getting enough sleep, or finding time for exercise.
If someone wants to build physical strength, for example, they will likely need to dedicate time to lifting weights or some similar activity on a regular basis. Similarly, choosing to take time, even 5 minutes, to pause and practice mindfulness is like entering a gym for your awareness. Following the lead from mindfulness tools, such as a mindfulness course or recorded meditation, can serve as the workout plans for you to follow.
There are many different ways to practice mindfulness meditation but the most important step is developing consistent practice. I would love to help you establish the habit of mindfulness and watch it help you reach your goals!
Mindfulness-based Cognitive Therapy (MBCT)
Mindfulness-based Cognitive Therapy (MBCT) is an empirically-supported program for developing a mindfulness meditation practice. Research shows that MBCT is beneficial for people with anxiety, depression, and OCD and improves long-term outcomes from CBT.
MBCT is a particularly helpful for people who have not experienced long-term relief from anxiety and mood symptoms despite receiving recommended medications and/or therapy. Building a strong mindfulness practice makes accessing other CBT skills and strategies more effective - which translates into more growth and valued-based living.
MBCT provides a structured curriculum for developing a mindfulness practice. MBCT can be delivered via individual psychotherapy or group formats.
Mindfulness-based Cognitive Therapy (MBCT) for OCD Group:
Start Date: Monday May 11 from 6:00 to 8:30 pm
Structure:
MBCT group is scheduled for 11 consecutive Monday’s (May 11 - July 20)
Group sessions primarily include practicing developing your mindful awareness through various exercises. Sessions also include psychoeducation, practice review, and sharing common experiences
Each session builds on the last to cumulate in a strong foundation in mindfulness
This is a ‘closed’ group - meaning that once a cycle begins new members will not be admitted
Group will meet virtually
Specific mindfulness practices are assigned each week to support building your practice outside of group
Fee: MBCT group will be billed as a single fee of $650.00 for the 11-week group
Individual Mindfulness-based Cognitive Therapy (MBCT):
MBCT can also be delivered individually
60 to 90-minute sessions are recommended for allowing adequate time to practice mindfulness
Specific mindfulness practices are assigned each week to support building your practice in your daily life
The rates for MBCT are the same as any individual psychotherapy
60-minute session: $350.00
90-minute session: $450.00