Our Services / Mindfulness Based Cognitive Therapy
Mindfulness Based Stress Reduction
Mindfulness-Based Cognitive Therapy (MBCT) is the brain’s “refresh” button. This powerful combo of mindfulness and cognitive therapy helps you handle those persistent, negative thoughts that make life feel a little… well, heavier.
Originally crafted to help with recurring depression, MBCT now stands as a go-to for managing anxiety, stress, and general mental clutter. It’s about tuning in, rewiring thought patterns, and giving yourself the tools to respond calmly, instead of getting tangled in every worry.
Read More
How MBCT Therapy Works: The Basics
Picture an MBCT session as a toolkit for your mind. Your MBCT therapist will introduce you to exercises like mindful breathing, body scans, and simple thought checks. Each tool is designed to help you recognise negative thoughts without letting them run the show.
Here’s a snapshot of what MBCT therapy might look like:
- Mindful Moments: Learn to anchor yourself in the present, even when things are spinning around you.
- Body Awareness: MBCT brings attention to physical tension, helping you recognise (and release) those stress knots.
- Thought Navigation: Guided by your therapist, you’ll learn to observe thoughts without judgement and gently redirect them. It’s about getting out of autopilot and into the driver’s seat.
MBCT: Because Real Life Isn’t Always Zen
Look, we get it—life can get messy. MBCT isn’t about “fixing” everything overnight; it’s about learning skills that make real, daily life more manageable. Here’s why MBCT therapy is getting so much love:
- Practical Peace: Forget fluff—MBCT is packed with down-to-earth tools to help you manage stress and anxiety on the go.
- Mindful Redirection: This isn’t just positive thinking; it’s about noticing patterns and choosing a healthier way forward.
- All-Access Peace: From work stress to emotional burnout, MBCT is an adaptable approach that meets you where you’re at, tackling both mind and body.
A Fresh Take on Mindfulness
Here at The Indigo Project, we’re all about shaking things up when it comes to mental health. Our inclusive therapists have a knack for making therapy real, relatable, and creative, breaking down the walls of stuffy therapy rooms.
We’re always looking for new ways to make mental health accessible and engaging. Our MBCT therapists bring warmth, expertise, and a down-to-earth approach, helping you feel right at home—even if that “home” is your couch.
MBCT vs MBSR Therapy: What’s the Difference?
Think of MBCT as MBSR’s (Mindfulness-Based Stress Reduction) thoughtful cousin. MBSR therapy hones in on managing stress, while our online MBCT therapy adds a little cognitive spice, focusing on spotting and handling negative thought loops. If you’re looking for mental clarity and calm, MBCT goes that extra mile by helping you unlearn those “stuck” thinking patterns.
Why Do MBCT Therapy Online?
Forget squeezing appointments into a packed day or stressing over commutes. With MBCT therapy online, you can connect with a therapist from wherever you feel most comfortable—whether that’s the couch, your favourite park bench, or even in PJs with a coffee.
Online MBCT offers flexibility, accessibility, and the freedom to find calm in your own space. It’s mindfulness on your terms, whenever and wherever.
Ready to Take the Next Step with an MBCT Therapist?
Curious about trying MBCT? Our therapists at The Indigo Project are here to guide you through it, bringing a mix of mindfulness, warmth, and practical support to every session. Take the first step towards a calmer mind and book a session with an MBCT therapist today. Because life might not always be easy, but your mind doesn’t have to feel like a battleground.
FAQs—Mindfulness-Based Cognitive Therapy
How does MBCT therapy differ from regular talk therapy?
MBCT therapy combines mindfulness and cognitive techniques, so it’s more hands-on than traditional talk therapy. Instead of just discussing challenges, you’ll actively practise skills like breathing exercises and thought awareness.
Are there any resources to support my MBCT practice outside of sessions?
Yes! At The Indigo Project, we believe in supporting your journey beyond therapy. Our blog has a wealth of resources on mindfulness therapy, stress reduction, and emotional resilience. These tools can help you build on what you learn in mindfulness-based cognitive therapy and integrate mindfulness into your daily life.
How many MBCT therapy sessions will I need?
The number of sessions varies depending on your goals, but many people find significant benefits in 8 to 12 weeks. MBCT is structured to build skills over time, so regular sessions allow you to deepen your practice and see lasting results. Your therapist can help suggest a timeline based on your needs.
Can MBCT help with anxiety as well as depression?
MBCT therapy is highly effective for both! Originally designed to prevent depression relapses, mindfulness-based cognitive therapy has also become a trusted approach for managing anxiety. By focusing on the present and learning to pause negative thought cycles, MBCT can help you tackle both anxiety and low moods with more resilience.
Read Less
Frequently Asked Questions
Who is The Indigo Project?
We are a progressive online counselling practice, providing telehealth services in Australia. Our passionate and experienced local team includes psychologists, psychotherapists & counsellors, coaches and therapists that are trained to deliver online therapy to you in a safe and convenient way.
Whether you are looking for short or long term support through a challenging time, or looking to discover your potential, we want you to feel comfortable on every step of the journey.
Read more about Our Story
Telehealth: About Therapy and Online Counselling
What can I expect from therapy? What is therapy like?
Every therapist is different and their therapeutic style and personalities are all unique. However, all of our Indigo practitioners will hold a compassionate and non-judgmental space for you, where you are free to be who you are. Your therapist is there to listen to you, guide you, and help you overcome life’s challenges.
Generally, you’ll spend the first session getting to know each other, talking about your history and what it is you’d like to work through. From your second session onwards, you’ll get to go deeper, peeling back the layers and all the while learning practical strategies to help you transform and grow.
At Indigo we encourage our clients to have at least 10-20 sessions, because we believe that therapy is a long-term journey of commitment, growth and investment in yourself. After seeing your therapist for a while, you may continue to book occasional check-in sessions as you feel more confident doing life with the knowledge and tools you have gained.
Who is online therapy for?
Everyone is welcome to attend online counselling or therapy with one of our practitioners at The Indigo Project.
Online counselling or therapy via Zoom is an accessible, safe and convenient option for those who are unable to attend face-to-face appointments, or simply prefer to meet online. Whether it be a busy schedule due to work and family, health-related reasons or distance, online counselling can help you.
What issues are suited for online therapy?
Our team of trained clinical psychologists, psychologists, psychotherapists and counsellors attend to a range of common mental health issues such as depression, anxiety, stress, grief and loss, life transitions, relationship issues and more.
A number of practitioners also specialise in areas such as sexuality, gender and identity, addiction, sports and performance, personality disorders and therapy for children and adolescents.
Several therapists also provide services in marriage counselling and couples therapy.
Finding the best psychologist or counsellor for me - where do I start?
We highly encourage you to view our practitioners and use the filtering options to find a psychologist or counsellor who can help you with the issues you are seeking help for.
Meet our therapists and what they can help you with here.
If you need help, our Therapy Matchmakers team will be able to match you with a practitioner. Give us a call on (02) 9212 5469 or email us at [email protected] so we can support you on your journey.
What if I can’t see the therapist I had in mind?
Our therapists typically have capacity to see several new clients each month. However these openings can get filled up fast from those who have been on a waitlist. If there is someone that you particularly want to see but is currently unavailable, we can place you on a waitlist until there is an opening.
If you prefer to attend an online counselling session sooner, our Therapy Matchmakers can help you find an alternative practitioner based on your needs and what you are looking to achieve in therapy.
Meeting a therapist for the first time can feel like a first date. If you don’t connect with your therapist on your first or second session, we’ll pair you with a new practitioner and your next session will be on the house* as part of our Perfect Match Promise.
*Terms and conditions apply.
Can I make an appointment for my child or dependent?
If you are the parent or legal guardian of a minor, you will need to make an appointment online or via the phone.
We have many psychologists, psychotherapists & counsellors who have experience dealing with children and adolescents in therapy. See who can help here.
Someone I know needs counselling. Can I book an appointment for them?
Those who require online counselling or therapy will have to make an appointment directly with The Indigo Project via our online booking form or on the phone. We do not accept bookings on behalf of an individual or couple from a third party unless as part of an insurance plan, support scheme or similar arrangement.
We want marriage or couples counselling. Can we see a couples counsellor together?
Couples are welcome to attend online therapy sessions together with one of our couples therapists.
Do I need to do anything before my first session?
We recommend setting up for your online therapy session 5-10 minutes before it commences. Make sure your computer or phone microphone and video is working, and that you are comfortable and ready to sit through your session uninterrupted.
There’s zero pressure to prepare anything for your first session but if you find it helpful, you can jot down some points about specific things you’d like to work on or discuss with your therapist.
Are my therapy sessions confidential?
Everything you discuss with your therapist here at Indigo is absolutely confidential, and will not be shared unless you or someone else is at risk of serious harm.
How do I pay for my online therapy session?
For first time clients, payment is made via debit or credit card at the time of booking. For returning clients, there are a number of payment methods available such as authorised direct debit or online via the payments link on your invoice.
Who to contact if you are in crisis
The Indigo Project is not a crisis service.
- If you are in a crisis, if you are experiencing suicidal or homicidal thoughts, or somebody else is in danger, DO NOT use this service.
- Call 000 or use these contacts for immediate crisis support 24 hours a day, 7 days a week:
Lifeline 13 11 14 - A crisis support and suicide prevention service for all Australians.
Mental Health Line 1800 011 511 - The Mental Health Line offers professional help and advice for everyone. Operates 24 hours a day, 7 days a week.
Beyond Blue 1300 22 4636 - Beyond Blue provide support to address issues related to depression, suicide, anxiety disorders and other related mental illnesses.
Suicide Call Back Service 1300 659 467 - A free service for people who are suicidal, caring for someone who is suicidal, bereaved by suicide or are health professionals supporting people affected by suicide.
Kids Helpline 1800 55 1800 - A counselling service specifically for young people aged between 5 and 25.
Parentline 1300 1300 52 - Parent Line is a free telephone counselling and support service for parents and carers with children aged 0 to 18 who live in NSW.
What else does The Indigo Project do?
Our courses, workshops and events are designed to transform the way you think, feel and live.
Not ready to commit to therapy? Indigo founder Mary Hoang has created Get Your Sh*t Together, a self-directed digital course for those who want to develop greater self-awareness, tackle stress and anxiety, and learn practical skills to help heal, grow and thrive in life.
Mary has also written a book Darkness is Golden: A Guide to Personal Transformation and Dealing with Life's Messiness that combines her experience in the therapy room with unique audio experiences framed by her research in music psychology.
Available for free download are a number of toolkits to help you combat your depression, deal with your anxiety or transform your relationships.
Although an online counselling practice, The Indigo Project believes in the power of community, and we often host events throughout the year. Keep an eye out for events such as Listen Up, a contemporary digital sound bath some describe as a “soundtracked therapy session”.
We are also available for corporate events, workshops and related projects. Please contact us at [email protected] if you’d like to know more.
