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Mindfulness-Based Cognitive Therapy (MBCT) at UC San Diego

An evidence-based, 8-week program that combines mindfulness practice with cognitive therapy skills to help individuals reduce depression and anxiety relapse and build resilience in daily life.

Designed for individuals seeking a structured, research-supported approach to relapse prevention and long-term mental health.

What is MBCT?

Integrated Approach

This program blends mindfulness meditation with cognitive therapy techniques to help you notice and disengage from habitual thought patterns that fuel stress, anxiety, and low mood.

By combining awareness and skillful response, MBCT supports lasting emotional resilience rather than quick fixes.

Eight-Week Program

Delivered over eight structured weeks, this experiential course builds skills gradually through guided practices, reflection, and home exercises.

The extended format allows time to develop sustainable habits that support long-term well-being and relapse prevention.

Research-Supported Design

Mindfulness-Based Cognitive Therapy is a well-established, evidence-based approach shown to reduce depression, anxiety, and stress, and to be as effective as antidepressant medication in preventing relapse.

The program is grounded in decades of clinical research and developed by leading experts in mindfulness and psychology.

What you’ll learn and practice

Recognizing Thought Patterns

Learn to notice habitual thought patterns and mental reactions that can contribute to stress, anxiety, or low mood, without getting caught up in them.

Responding Instead of Reacting

Develop skills to pause and respond more intentionally to difficult thoughts and emotions, rather than reacting automatically.

Mindfulness Practices

Practice guided mindfulness exercises that build awareness of thoughts, emotions, and bodily sensations in the present moment.

Relapse Prevention Skills

Learn strategies to recognize early warning signs and support long-term mental health and resilience over time.

WHO MBCT is for

Who MBCT Is For                 

MBCT is designed for individuals who have experienced depression or anxiety and want structured tools to reduce relapse risk.

It is appropriate for people who are willing to engage in mindfulness practice and reflective exercises over time.

Participants should be comfortable working with thoughts and emotions in a group-based learning environment.

PBR Course Learning Objectives

MBCT is not a crisis intervention or a substitute for acute mental health treatment. It may not be appropriate for individuals seeking immediate symptom relief without ongoing practice.

Those currently experiencing severe or unmanaged mental health symptoms should consult a clinician before enrolling.

If you’re unsure whether MBCT is appropriate, we recommend speaking with a clinician or reviewing the FAQs below.

Instructors

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Upcoming Programs

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FAQ

MBCT is an evidence-based, 8-week program that combines mindfulness meditation with cognitive therapy to help people manage stress, anxiety, and low mood. It teaches practical skills to recognize unhelpful thought patterns, respond more skillfully to challenges, and reduce the risk of depressive relapse.

This course is ideal for individuals who experience ongoing stress, anxiety, low mood, or recurring negative thinking patterns. Participants are expected to attend at least 80% of sessions, engage in home practice, and are encouraged to participate in a daylong silent retreat to gain the full benefit of the program.

Yes. MBCT is supported by extensive clinical research and has been shown to be as effective as antidepressant medication in preventing depressive relapse. The program is led by the UC San Diego Center for Mindfulness and offers optional continuing education credits for psychologists, nurses, and licensed mental health professionals.

MBSR Landing

Mindfulness-Based Stress Reduction (MBSR)

An evidence-based program to reduce stress, build resilience, and support well-being

Mindfulness-Based Stress Reduction (MBSR) is an 8-week, structured group program designed to help individuals manage stress, improve emotional regulation, and cultivate greater awareness in daily life. Developed by Jon Kabat-Zinn and offered worldwide, MBSR is grounded in scientific research and taught in a secular, accessible format.

 

At UC San Diego, MBSR is offered through experienced, trained instructors and is suitable for individuals from all backgrounds—no prior meditation experience required.

What is MBSR?

MBSR is a standardized mindfulness training program that combines guided meditation, gentle movement, and group dialogue to help participants develop practical skills for navigating stress and life challenges.

MBSR is not therapy and does not require adherence to any belief system. It is a skills-based program focused on awareness, attention, and resilience.

The MBSR program includes:

  • Eight weekly live group sessions

  • Guided mindfulness practices

  • Daily home practice

  • One full-day retreat

  • A supportive group learning environment

Who is this program for?

Individuals experiencing stress, anxiety, burnout

Healthcare workers and caregivers

Anyone managing chronic pain or illness

People seeking mindful resilience

What You'll Learn & Experience

Learning Objectives

  • Helen will send updated LOs

Core Practices

  • Mindful breathing

  • Body scan meditation

  • Sitting meditation

  • Gentle mindful movement

  • Informal mindfulness in daily activities

These practices are designed to be learned, practiced, and applied in daily life, supporting the key skills and outcomes.

Skills Developed & Outcomes

  • Greater awareness of stress patterns

  • Improved emotional regulation

  • Increased attention and focus

  • Self-compassion and patience

  • The ability to respond rather than react

These skills are designed to be integrated into everyday life, both during and after the program.

Program Structure

  • Duration: 8 weeks

  • Session Length: Typically 2–2.5 hours per week

  • Home Practice: Approximately 45 minutes per day

  • Retreat: One full-day session during the program

  • Format: Offered online and/or in person (varies by cohort)

Specific schedules, formats, and costs vary by program offering.

Our Evidence-Based Approach

MBSR is one of the most widely studied mindfulness programs. Research has shown that participation is associated with improvements in:

MBSR was originally developed to help individuals better understand and respond to stress. Research consistently shows that participants report significant reductions in perceived stress after completing the program.

Rather than eliminating stressors, MBSR helps participants recognize habitual stress reactions and develop greater awareness of thoughts, emotions, and bodily sensations. This increased awareness supports more adaptive responses to challenging situations, both during and after the program.

Multiple studies have found that participation in MBSR is associated with reductions in anxiety symptoms and improvements in mood. These outcomes are observed across diverse populations, including individuals experiencing work-related stress, health-related anxiety, and general emotional distress.

MBSR emphasizes present-moment awareness and non-judgmental observation, which can help participants relate differently to anxious thoughts and emotional patterns, reducing their intensity and impact over time.

MBSR has been widely studied among individuals living with chronic pain and long-term health conditions. While the program does not aim to eliminate pain or cure illness, research indicates that participants often experience improvements in pain coping, stress related to symptoms, and overall functioning.

By cultivating mindful awareness of physical sensations and emotional responses, participants may develop greater flexibility and resilience in how they relate to discomfort and health challenges.

Studies suggest that MBSR participation is associated with improvements in overall quality of life, including greater emotional balance, increased self-compassion, and improved daily functioning.

Participants often report feeling more present, better able to manage daily demands, and more connected to their personal values. These changes can support long-term well-being beyond the duration of the program.

Registration Fees

Update with Fees and Registration details.

MBSR was originally developed to help individuals better understand and respond to stress. Research consistently shows that participants report significant reductions in perceived stress after completing the program.

Rather than eliminating stressors, MBSR helps participants recognize habitual stress reactions and develop greater awareness of thoughts, emotions, and bodily sensations. This increased awareness supports more adaptive responses to challenging situations, both during and after the program.

Multiple studies have found that participation in MBSR is associated with reductions in anxiety symptoms and improvements in mood. These outcomes are observed across diverse populations, including individuals experiencing work-related stress, health-related anxiety, and general emotional distress.

MBSR emphasizes present-moment awareness and non-judgmental observation, which can help participants relate differently to anxious thoughts and emotional patterns, reducing their intensity and impact over time.

MBSR has been widely studied among individuals living with chronic pain and long-term health conditions. While the program does not aim to eliminate pain or cure illness, research indicates that participants often experience improvements in pain coping, stress related to symptoms, and overall functioning.

By cultivating mindful awareness of physical sensations and emotional responses, participants may develop greater flexibility and resilience in how they relate to discomfort and health challenges.

Studies suggest that MBSR participation is associated with improvements in overall quality of life, including greater emotional balance, increased self-compassion, and improved daily functioning.

Participants often report feeling more present, better able to manage daily demands, and more connected to their personal values. These changes can support long-term well-being beyond the duration of the program.

MBSR Instructors

UC San Diego MBSR programs are led by instructors who have completed formal MBSR teacher training and bring extensive experience in mindfulness-based education.

Upcoming Courses

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Cassandra Vieten

First Name
Cassandra
Last Name
Vieten
Credentials (Display)
PhD
Institution Affiliation
UC San Diego
REACH Roles
Leadership
Co-PI
Mentor
Scientist
UCSD REACH Team
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Cassandra Vieten, PhD
Titles
Clinical Professor, Family Medicine; Director, Center for Mindfulness
Focus Areas
Compassion
Mental Health
Mindfulness
Research Areas
Mind-body interventions, mindfulness, compassion science
Research Profile URL
https://profiles.ucsd.edu/cassandra.vieten
Organizational Roles
Admin
Clinician
Faculty
Instructor
Researcher
Staff
Short Bio

Cassandra Vieten, PhD, is Clinical Professor and Director of the Center for Mindfulness at the Centers for Integrative Health in the Department of Family Medicine at UC San Diego. Her research focuses on mindfulness-based interventions, spirituality and health, and transformative experiences that support emotional well-being.

Bio

Cassandra Vieten is Clinical Professor and Director of the Center for Mindfulness at the Centers for Integrative Health in the Department of Family Medicine at UC San Diego. She is also Director of Research at the Arthur C. Clarke Center for Human Imagination and Clinical Psychology Director at the Psychedelics and Health Research Initiative at UCSD. She is Senior Advisor of the John W. Brick Mental Health Foundation where she served as Executive Director from 2019-2023, and a Senior Fellow at the Institute of Noetic Sciences, where she served as President from 2013-2019.

Her research has focused on spirituality and health, transformative experiences and practices, the development of mindfulness-based interventions for emotional well-being, and development of media technologies to inspire awe. She received her Ph.D. in clinical psychology at the California Institute of Integral Studies, and completed her research training in behavioral genetics at UC San Francisco. She has authored three books, published numerous articles in scientific journals, and is an internationally recognized keynote speaker and workshop leader.

Committee Memberships
Committee
Community Engagement Committee
Role
Lead
Committee
UCSD REACH Evaluation and Oversight Committee
Role
Lead
Committee
UCSD REACH Research Directors Meeting
Role
Lead
Committee
NCCIH Steering Committee
Role
Member
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