Online Mindfulness-Based Cognitive Therapy
Helping you find self-acceptance, relief from the turmoil of your mind, and authentic engagement with the world around you
If you’re here, you may be struggling with some of the following:
Inability to connect authentically with others despite a desire for connection
Using work or substances as a way to cope with overwhelming emotions
Low self-worth
Constant self-criticism
Obsessive, ruminating thoughts about relationships
Feeling like nobody really sees you
You want to be more honest, present, and nurturing but you don’t know how
You’re sensitive, perfectionistic, and a high achiever
You want a fulfilling, healthy life. You want relief from depression, anxiety, and a constant sense of aloneness.
More than anything, you want your relationships to feel better and for your mind to be free of ceaseless worries. But it feels like no matter how hard you try, you just can’t get there.
You might feel like you’re stuck in a cycle of fear, self-sabotage, and unhappiness. You’re not sure you’ll ever be able to get out of it.
If this is you, I see you.
I know how difficult it is to feel alone and hopeless in your struggles. But you don’t have to keep struggling on your own.
I’m Dr. Kerrie Rouse, and I’m here to support you in breaking the painful cycles of your life.
I provide online mindfulness-based cognitive therapy so you can face your tough feelings, engage compassionately and authentically with yourself and others, and find healing from your struggles.
I’m here to give you a safe, guided space to:
Feel safe and secure in your relationships
Find healthy, soothing coping mechanisms to deal with stress
Gently lean into bodily sensations
Get in touch with your emotions
Change behaviors that aren’t serving you
Be more present in your life
Implement self-compassion
Rediscover your self-worth
What Is Mindfulness-Based Cognitive Therapy, and How Does It Help?
Mindfulness-based cognitive therapy (also known as MBCT), simply put, is learning how to be present with whatever’s true for you at the moment and finding helpful, healthy tools to cope during tough times.
If you want relief from:
Symptoms of trauma
Burnout
Exhaustion
Depression
Anxiety
The endless cycle of self-criticism
Relationship problems
Addiction, overworking, or other numbing behaviors
…then mindfulness-based cognitive therapy can help.
MBCT can be broken down into two basic parts: mindfulness and cognitive behavioral therapy.
Mindfulness
Mindfulness is the practice of being aware of your surroundings, your internal workings (including emotions, feelings, and sensations), and your physical body.
It includes anything that helps you feel present, rather than feeling trapped in ruminating thoughts about the past or worries about the future. The key to MCBT is being curious about what’s going on in the present moment without jumping to judgment, shame, or self-deprecation. Instead, you’ll learn to be with the reality of the present moment while feeling compassion toward yourself and others.
Mindfulness is a learned skill, and it can be tough to navigate at first. That’s normal and okay. With practice and guidance, it gets easier. It becomes a habit that is more quickly implemented into your everyday life to bring you more calm, peace, and connection.
Cognitive Behavioral Therapy
Cognitive behavioral therapy, or CBT, is based on the idea that people tend to have inaccurate and distressing patterns of thinking and unhelpful learned behavioral habits. These factors are known to lead to issues such as anxiety, depression, disconnection from yourself and others, and other mental health challenges.
CBT teaches you new ways of thinking and more helpful patterns of behavior. I’ll help you learn new, more effective ways to find useful solutions and cope with your problems. Together we’ll address how to best treat yourself and others.
Cognitive behavioral therapy can help you learn how to feel more relaxed and at ease, how to communicate better with your loved ones, and how to develop skills like compassion and presence. Learning the skills to challenge and reframe your habituated ways of thinking helps you feel more balanced, peaceful, and happy.
Mindfulness-Based Cognitive Therapy Techniques
The structure of our sessions will be based on what you as an individual need at the moment. Your needs may look different from day to day and week to week, and that’s okay.
During sessions, we’ll work on practicing mindfulness skills and learning new techniques for changing unhelpful thoughts and beliefs.
Mindfulness-based cognitive therapy techniques include, but are not limited to:
Meditation
Body scans
Journaling or other reflective practices
Paying attention to the breath or other cue
Noticing what’s in your environment – shapes, colors, sounds, etc.
Witnessing the physical sensations in your body
Cultivating awareness of feelings or emotions that you’re having
Reframing unhelpful thoughts
Changing harmful deep-seated beliefs
Showing alternative approaches to problems
Finding useful, healthy coping mechanisms
Regardless of the technique we use, the goal is to find better ways to cope with your problems while simultaneously feeling safer and more present in your life.
Is Online MBCT the Right Fit?
If you’re wondering whether online mindfulness cognitive therapy is the right fit for you, I invite you to schedule a free consultation with me and give it a try.
I also offer EMDR therapy for trauma survivors who want to overcome their symptoms of anxiety, depression, anger, numbness, and more. I often use both EMDR and mindfulness-based cognitive therapy techniques during sessions, and they complement one another well.
It can be difficult to know whether a particular type of therapy will work or not. I’ve worked with hundreds of trauma survivors and helped them overcome their anxiety, depression, imbalanced lifestyles, addiction, and other trauma symptoms.
I believe you already have everything within you to heal and move beyond your struggles. Sometimes all you need is the right support.
I’ll provide a safe, compassionate, warm, light, and nonjudgmental space for you to work through your difficulties. All you have to do is show up. Together, we’ll help you find healing.