Online Mindfulness-Based Cognitive Therapy (MBCT) from just $35/session with licensed therapists (PhD, PsyD, LCSW, LMHC, LMFT) trained in this evidence-based approach. At Grouport, we offer online individual therapy, online group therapy, couples therapy, family therapy, teen therapy, and virtual IOP options. MBCT is recommended by NICE for depression relapse prevention and has growing evidence for anxiety and stress.
Developed by Zindel Segal, Mark Williams, and John Teasdale, MBCT combines mindfulness meditation with cognitive therapy to help you change your relationship with negative thoughts rather than trying to change the thoughts themselves. If you have experienced depression before and live in fear of it returning, MBCT teaches you to recognize early warning signs and respond differently, so the spiral never takes hold. A network meta-analysis of 14 RCTs with over 2,000 participants found MBCT reduced relapse risk by 27% compared to treatment as usual.
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At Grouport, we offer multiple ways to access Mindfulness-Based Cognitive Therapy, all led by licensed clinicians. Whether you prefer individual sessions for personalized mindfulness training, group therapy where shared practice deepens your experience, couples or family formats, teen therapy, or a higher-intensity IOP program, our MBCT-informed offerings are designed to help you break free from rumination and build lasting resilience.
Our online Mindfulness-Based Cognitive Therapy is designed to help you break free from rumination and build lasting resilience through a structured, evidence-based approach, with flexible options including group, individual, couples, family, teen, and IOP formats. Here is how you can get started with our licensed therapists in the format that fits you best.
Whether you're interested in MBCT group therapy, individual sessions, couples or family therapy, or our IOP program for more intensive care, you'll start by selecting the type of support that fits your needs and schedule. Complete our onboarding form and sign up directly for the plan that suits you best.
After signing up, you'll connect with a dedicated care coordinator who will walk you through the range of MBCT therapy options best suited to your needs. You'll make the final choice about your care, including which therapists you'll meet with and session times that are most convenient for you.
Attend your weekly online MBCT sessions to build mindfulness skills like guided meditation, body scans, mindful movement, and cognitive strategies for relating differently to negative thoughts. Our team will be here to support you at every step, ensuring you're happy with your care plan and helping you make changes whenever needed.
Whether you want individual MBCT sessions, group therapy for shared mindfulness practice, a combination of both, or our IOP program for more intensive care, you'll start by selecting the format that fits your needs and schedule. Complete our onboarding form and sign up directly for the plan that suits you best.
After signing up, you'll connect with a dedicated care coordinator who will discuss your challenges, goals, and where you are in the change process. They'll match you with a therapist trained in MBCT and mindfulness-based approaches and walk you through your options. You'll make the final choice about your care, including which therapists you'll meet with and session times that are most convenient for you.
Start your mindfulness journey. Your therapist will guide you through MBCT's structured approach: mindfulness meditation practices, body awareness exercises, and cognitive strategies to help you relate differently to negative thoughts. Most people begin to notice shifts in how they respond to difficult emotions within the first few weeks. Our team will be here to support you at every step.
Mindfulness-Based Cognitive Therapy (MBCT) was developed by Zindel Segal, Mark Williams, and John Teasdale in the 1990s to address a critical gap in depression treatment: even after successful recovery, the risk of relapse remains high, especially for people with three or more past episodes. MBCT is recommended by NICE for depression relapse prevention and has been studied in over 14 randomized controlled trials with more than 2,000 participants.
Mindfulness-Based Cognitive Therapy combines two powerful approaches: mindfulness meditation (adapted from Jon Kabat-Zinn's MBSR program) and elements of cognitive therapy. But unlike traditional CBT, which focuses on changing the content of your thoughts, MBCT teaches you to change your relationship to your thoughts. Instead of arguing with negative thinking, you learn to observe it with curiosity and without judgment, recognizing thoughts as mental events rather than facts.
This distinction matters because depression relapse is often triggered by rumination: getting caught in repetitive loops of negative thinking that spiral downward. Mindfulness-Based Cognitive Therapy teaches you to notice when rumination begins, step out of autopilot mode, and choose a different response. Through guided meditation, body scans, mindful movement, and cognitive exercises, you develop a new way of relating to difficult emotions that protects against relapse. MBCT also reduces anxiety symptoms and improves overall emotional regulation and wellbeing.
Mindfulness-Based Cognitive Therapy does not just treat symptoms. It teaches you a fundamentally different way of relating to your thoughts, emotions, and experiences.
Rumination is the engine of depression relapse: replaying the past, worrying about the future, analyzing what is wrong with you. Mindfulness-Based Cognitive Therapy teaches you to catch rumination early, before it spirals, and gently redirect your attention to the present moment. Over time, the pull of repetitive negative thinking weakens, and you spend less time trapped in your own head.
If you have experienced depression before, you know the fear of it returning. Mindfulness-Based Cognitive Therapy was specifically designed for this: a network meta-analysis found it reduced relapse risk by 27% compared to usual care. For those with three or more past episodes, the protection is even stronger. You learn to recognize the early warning signs and respond before the spiral takes hold.
Mindfulness-Based Cognitive Therapy is effective for anxiety as well as depression. By learning to observe anxious thoughts without getting swept up in them, you create space between a trigger and your reaction. The constant "what if" thinking that drives anxiety loses its grip when you can see it as a pattern of the mind rather than a prediction of reality.
Much of daily life happens on autopilot, and for people prone to depression, autopilot mode often means defaulting to self-critical, negative patterns without even realizing it. Mindfulness-Based Cognitive Therapy helps you wake up to the present moment, notice when you have slipped into harmful patterns, and consciously choose a different response. This awareness becomes a protective skill you carry with you.
Depression thrives on self-criticism. Mindfulness-Based Cognitive Therapy cultivates a kinder, more compassionate relationship with yourself. Instead of beating yourself up for feeling low, you learn to treat difficult emotions with the same gentleness you would offer a friend. This shift from self-judgment to self-compassion is one of the most transformative aspects of the practice.
Unlike therapies that end when sessions stop, Mindfulness-Based Cognitive Therapy gives you a mindfulness practice you can continue independently for the rest of your life. The meditation, breathing, and awareness skills you develop become part of your daily routine, providing ongoing protection against depression relapse and a deeper capacity for experiencing life fully.
MBCT follows a structured approach with distinct phases. Each session builds mindfulness skills while integrating cognitive awareness.
You begin with guided mindfulness exercises, including body scans and mindful breathing, that help you notice how much of your life is spent on autopilot. You start to see how automatic, habitual patterns of thinking can pull you toward depression without your awareness. The "raisin exercise," a hallmark of MBCT, illustrates how differently you experience the world when you pay full attention.
Through sitting meditation, mindful movement, and guided inquiry, you learn the difference between "doing mode" (problem-solving, analyzing, fixing) and "being mode" (observing, accepting, letting be). You discover that trying to "think your way out" of depression often makes it worse, and that a different relationship with difficult thoughts is more effective than trying to eliminate them.
You identify your personal early warning signs of depression: the specific thoughts, body sensations, and behavioral changes that signal a downward shift. Using the "3-minute breathing space," a portable mindfulness practice, you learn to pause at any moment, check in with yourself, and choose how to respond rather than reacting on autopilot. This becomes your most practical daily tool.
In the final phase, you create a personalized plan for maintaining your mindfulness practice after formal sessions end. You identify which practices work best for you, establish a sustainable daily routine, and develop an action plan for what to do when early warning signs appear. The goal is for mindfulness to become a way of life, not just a therapy technique.
See how our therapy options have helped our members experience life-changing results
Stephanie
“Grouport is time flexible and affordable and if it didn’t exist, I don’t know where I would go. I had looked into other places before Grouport and there really wasn’t any option like it.”
Michael
“I highly recommend this to anyone who is struggling with anxiety or depression. The therapists are top notch and have made me feel really comfortable and my anxiety has improved tremendously in only a few sessions!”
Isabel
"I joined Grouport to work on myself and to heal. I’m learning so much at every session! The change I see not only in myself but in my fellow group members is abundantly encouraging and profoundly fulfilling. Group therapy with Grouport is a powerful healing tool."
Sheldon
“I was feeling very down at the end of 2020 and I was ready to do something drastic that I know I'd likely regret. The group definitely helped show me that there are people who feel the same way as I do.”
Nancy
“The therapy from Grouport is high quality and convenient. I am becoming much more self aware and am liking myself more. My relationships at work are better and I’m much happier.”
Emily
“I like the connection you can make with total strangers and the confidentiality it comes with.”
Danielle
"Grouport can help you with your issues. Their therapists are well trained to work with you on your issues. I felt my anxiety greatly improve after only a few sessions. I highly recommend it!"
Glenn
"Grouport's approach to DBT is a real strength. This approach provides tools and methods for working with difficult emotions and getting a handle on them. It has given me hope where other approaches have failed."
At Grouport, Mindfulness-Based Cognitive Therapy is delivered across multiple flexible formats, so you can access this evidence-based approach in the modality that fits your life and goals. Here's how MBCT is delivered in each of our therapy options:
Mindfulness-Based Cognitive Therapy has its strongest evidence for preventing relapse in people with a history of recurrent depression. An individual patient data meta-analysis found MBCT reduced relapse risk by 31% (HR 0.69), with the greatest benefit for those with three or more past episodes. MBCT is recommended by NICE as a relapse prevention strategy alongside or as an alternative to maintenance antidepressants.
Beyond relapse prevention, MBCT also helps with active depressive symptoms. A meta-analysis of 13 RCTs found MBCT produced a moderate-to-large effect (d=0.71) compared to non-specific controls for current depression. A 2025 Lancet Psychiatry study found MBCT effective as a further-line treatment for people who did not fully respond to initial therapy.
Mindfulness-Based Cognitive Therapy targets the repetitive, future-oriented thinking that drives anxiety. Research shows MBCT reduces generalized anxiety symptoms alongside depression, and a 2025 RCT found it superior to treatment as usual for reducing anxiety symptoms and improving overall wellbeing. The mindfulness skills taught in MBCT help you observe anxious thoughts without getting caught up in them.
Mindfulness-Based Cognitive Therapy builds directly on Jon Kabat-Zinn's Mindfulness-Based Stress Reduction (MBSR), which has decades of evidence for chronic stress. The combination of mindfulness meditation, body awareness, and cognitive strategies helps you step out of stress-reactive patterns and respond to pressure with greater calm and clarity.
Rumination, the tendency to replay negative thoughts and feelings over and over, is a core target of MBCT. Research shows that reductions in rumination are a key mechanism through which MBCT prevents depression relapse. By developing metacognitive awareness, you learn to see rumination as a mental habit rather than a necessary response to problems, and you can choose to disengage from it.
Many people recover from a depressive episode but continue to experience residual symptoms: low energy, difficulty concentrating, lingering sadness, or sleep disruption. MBCT is particularly effective for these residual symptoms, with research showing that those with greater severity of residual symptoms actually benefit most from MBCT compared to other treatments.
Every Grouport therapist is a licensed, accredited mental health professional with specialized training in evidence-based approaches including Mindfulness-Based Cognitive Therapy, and extensive clinical experience in depression, anxiety, stress, and emotional regulation.
Our therapists typically have over a decade of clinical experience across diverse settings, with specialized expertise in Mindfulness-Based Cognitive Therapy, mindfulness-based approaches, depression relapse prevention, anxiety, chronic stress, and a wide range of evidence-based interventions including guided meditation, body awareness practices, and cognitive therapy.
We continually evaluate outcomes through internal studies and outcomes studies with researchers from leading universities such as Carnegie Mellon, University of Essex, and University of Cologne, ensuring our MBCT-informed therapy is grounded in the latest clinical evidence.
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a healthier future starts right here
80%of our members start with moderate to severe mental health symptoms
70% of our members feel significantly better within just 8 weeks
50% of our members achieve remission levels within just 8 weeks
80%
of our members start with moderate to severe mental health symptoms
70%
of our members feel significantly better within just 8 weeks
50%
of our members achieve remission levels within just 8 weeks
Group, individual, couples, family, IOP, and teen therapy — all online, all therapist-led. Mix and match care options to fit your needs — and get discounted pricing when you bundle.
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Mindfulness-Based Cognitive Therapy is highly effective for a wide range of mental health conditions, and our licensed therapists are experienced in treating all of these challenges and more. Many members combine MBCT with other evidence-based approaches like CBT and DBT to address co-occurring concerns through our flexible therapy options.
Mindfulness-Based Cognitive Therapy (MBCT) is a structured, evidence-based program developed by Zindel Segal, Mark Williams, and John Teasdale that combines mindfulness meditation with cognitive therapy. Unlike traditional CBT, which focuses on changing thought content, MBCT teaches you to change your relationship to your thoughts by observing them without judgment. MBCT is recommended by NICE for depression relapse prevention and has been studied in over 14 RCTs with more than 2,000 participants.
Grouport provides online group therapy, individual therapy, couples therapy, family therapy, teen therapy, intensive outpatient program (IOP), all held virtually over video chat. We also offer a DBT self-guided program. Many members combine multiple therapy formats for comprehensive support.
Yes. Our therapists are licensed mental health professionals with training in MBCT and mindfulness-based approaches for depression, anxiety, stress, and emotional regulation. Our network includes:
✔ Licensed Psychologists (PhD, PsyD)
✔ Licensed Social Workers (LCSW)
✔ Licensed Mental Health Counselors (LMHC)
✔ Licensed Marriage & Family Therapists (LMFT)
CBT focuses on identifying and changing the content of unhelpful thoughts. MBCT teaches you to change your relationship to your thoughts by observing them mindfully without engaging or trying to fix them. CBT asks "what are you thinking and is it accurate?" MBCT asks "can you notice this thought without getting caught up in it?" Both are evidence-based, but MBCT is specifically designed for people prone to rumination and recurrent depression.
The length of Mindfulness-Based Cognitive Therapy varies based on individual needs. Many people see meaningful shifts within the first several weeks. At Grouport, 70% of our members feel significantly better within just 8 weeks. Your therapist will work with you to determine the right pace and duration for building your mindfulness practice.
Yes. Research supports online delivery of MBCT with comparable outcomes to in-person programs. The guided meditation and cognitive exercises translate well to video format. All Grouport sessions are held via secure, HIPAA-compliant video chat.
MBCT is available across multiple therapy formats:
✔ Group Therapy: Avg. $32/session ($140/month)
✔ Individual Therapy: Avg. $103/session ($448/month)
✔ Couples Therapy: Avg. $114/session ($496/month)
✔ Family Therapy: Avg. $148/session ($644/month)
✔ IOP: $311/week
✔ Teen Therapy: Avg. $103/session ($448/month)
Payment Options: Monthly, Quarterly (Save 10%), Biannually (Save 15%). Switch therapists anytime. Cancel anytime!
You can cancel anytime, and your membership will remain active until the end of your current billing period. To cancel, email us at support@grouporttherapy.com and we'll send you a quick cancellation form to fill out. You can view more information on our Recurring Billing Policy.
Our therapy outcomes are backed by outcomes studies with researchers from leading universities such as Carnegie Mellon, University of Essex, and University of Cologne. 80% of our members start therapy with moderate to severe symptoms. Within just 8 weeks, 70% of members see clinically significant reduction in anxiety and depression, and 50% achieve remission levels.
No. MBCT is designed for beginners. Your therapist will guide you through each practice step by step, starting with simple exercises like mindful breathing and body scans. Many people who thought they could never meditate find that the structured, guided approach of MBCT makes it accessible and even enjoyable.
Grouport is available worldwide for everyone! We serve clients of all ages and backgrounds, with all sessions held virtually over video chat. We offer separate therapy groups for Adults (18+) and Teens & Adolescents (under 18).
Yes! After signing up, a care coordinator will reach out to understand your needs and match you with a therapist and schedule of your choosing.
✔ You'll be able to choose your therapist.
✔ Most members are placed within a few hours, or within 24-72 hours max.
✔ Flexible options: If you ever want to switch therapists, we can easily make adjustments to ensure the best fit.
While meditation apps provide guided practices, MBCT is a therapeutic program led by a licensed therapist who integrates mindfulness with cognitive therapy specifically tailored to your mental health needs. MBCT includes psychoeducation about depression, identification of your personal warning signs, cognitive exercises, and personalized relapse prevention planning. The therapeutic relationship and clinical expertise make it fundamentally different from self-guided meditation.
Research shows MBCT is comparable to maintenance antidepressants for preventing depression relapse. Some people use MBCT as an alternative to long-term medication, while others use it alongside antidepressants for enhanced protection. Any changes to medication should always be discussed with your prescribing doctor. Your therapist can help you understand your options.
While MBCT has its strongest evidence for preventing depression relapse, it is also effective for current depression, anxiety, chronic stress, rumination, and residual symptoms after treatment. Anyone who struggles with getting caught in negative thinking patterns can benefit from the mindfulness and cognitive skills MBCT teaches.
MBCT has its strongest evidence for recurrent depression relapse prevention. It is also effective for current depression, anxiety, chronic stress, rumination, and residual depressive symptoms. Research shows particular benefit for people with three or more past depressive episodes.
Yes. Mindfulness skills can be particularly powerful for teens who are developing their capacity for emotional regulation and self-awareness. At Grouport, we offer separate therapy groups for Adults (18+) and Teens & Adolescents (under 18) to ensure age-appropriate support.
Whether you are recovering from depression and want to stay well, struggling with rumination and overthinking, or dealing with anxiety and chronic stress, Mindfulness-Based Cognitive Therapy can help you develop a new relationship with your thoughts and build lasting resilience. With licensed therapists, NICE-recommended evidence, and flexible online formats, Grouport makes it easy to get started. Take the first step toward a more mindful life today.
