Achieve emotional balance with mindfulness-based therapy. Psychotherapy integrating mindfulness practices for long-term mental well-being.
Mindfulness therapy offers a practical, evidence-based approach to transforming negative thinking and fostering emotional well-being. At Upstream Counselling, we use mindfulness-based interventions to help individuals better understand the connection between their thoughts, emotions, and behaviours. Drawing from behavioural and cognitive therapies, our approach blends the principles of cognitive behaviour therapy, dialectical behaviour therapy, and mindfulness-based stress reduction therapy to promote calm, clarity, and self-awareness.
This form of therapy supports those experiencing anxiety and depression, recurrent depression, or overwhelming stress by guiding them to live in the present moment. Through regular practice of mindfulness skills and mindfulness exercises, clients learn to disengage from automatic cognitive processes that trigger distress and relapse.
Each session integrates mindfulness-based practices like body scan, mindfulness meditation, and breathing techniques to regulate emotions, manage intrusive thoughts, and improve overall mental health. Our mental health professionals are trained in therapy that incorporates mindfulness practices to help you cultivate mindfulness in your daily life, fostering positive mental shifts and long-term well-being.
Mindfulness-based treatment is a proven approach to reducing emotional distress and enhancing mental clarity. The effectiveness of mindfulness-based therapy empowers individuals to navigate life with greater awareness and resilience.
Through mindfulness training and therapy techniques focused on acceptance and mindfulness, you learn to respond rather than react. This helps reduce emotional overwhelm and supports improved regulation in the face of anxiety or depression.
Mindfulness therapy teaches you to become aware of automatic cognitive processes and shift your focus from rumination to the present moment, reducing the impact of depression symptoms and enhancing cognitive resilience.
Mindfulness-based relapse prevention, supported by clinical psychology research, equips you with tools to manage future episodes of anxiety or depression. Practicing mindfulness techniques regularly fosters emotional balance and reduces the risk of relapse.
Incorporating the principles of cognitive therapy, mindfulness therapy enhances your ability to recognize, shift, and manage thoughts more effectively. This cognitive flexibility supports long-term recovery from anxiety disorders and stress-related conditions.
Using techniques such as mindfulness meditation and breathing exercises, mindfulness-based treatment helps regulate your stress response. The calming effect of mindfulness-based practices promotes both mental clarity and physical relaxation.
As you begin to practice mindfulness in daily life, you increase your awareness of emotions, thoughts, and behaviours. Whether in a one-on-one session or a group setting, this mindful awareness strengthens your sense of connection and personal growth.
Take control of the process.
Beginning therapy can feel daunting but the truth is you decide what (and when) to share. Our diverse team specializes in a range of issues including anxiety, depression, trauma, grief, and relationship issues. No matter your situation, we're here to support your journey to empowerment and mental wellness.
Your therapist is your guide.
Finding the right therapist is key to achieving your goals. Dip your toes into the therapy experience by booking a free consultation with one of our registered psychotherapists. These appointments are an opportunity to address your questions and explore your challenges, needs, and aspirations.
Commit to the experience.
To maximize the benefits of counselling it’s important you attend sessions consistently. When in session, we encourage you to lead the agenda. (Remember, this is YOUR therapy!) Between sessions, we hope you will strive to apply new insights, practice new skills, and develop new habits that support personal growth.
Ready to shift your thinking, break free from stress, and reconnect with the present moment?
At Upstream Counselling, we believe in a compassionate and structured approach to healing. Our mindfulness-based therapy services are thoughtfully designed to address the unique experiences of each client while integrating proven therapeutic techniques such as cognitive behavioural therapy, acceptance and commitment therapy, and mindfulness-based stress reduction.
"With continued practice and support, you’ll experience the effects of mindfulness training, enhanced well-being, clarity, and a renewed sense of purpose."
Mindfulness therapy helps individuals break free from the cycle of anxiety and stress by reconnecting with the present moment. By working with trained mental health professionals, clients explore mindfulness-based approaches that enable them to step back from distressing thoughts and view them without judgment. Our sessions include mindfulness exercises such as the body scan, breathing techniques, and reflective practices to calm the mind and body. This therapy that incorporates mindfulness practices supports you in creating a more grounded, balanced, and thoughtful life.
Mindfulness therapy also offers flexibility where clients can engage in group therapy, attend individual therapy sessions, or explore brief interventions. All are guided by experienced therapists with specialized training and certification in mindfulness-based interventions. We empower clients to cultivate mindfulness in their daily lives, offering a holistic and sustainable approach to the treatment of depression, anxiety disorders, and stress.
At Upstream Counselling, we want you to feel comfortable with the counselling process. Here are some of the most frequently asked questions about talking to a therapist about this type of therapy.
Mindfulness is at the heart of the therapy we offer at Upstream Counselling. Our approach helps clients build emotional awareness and resilience by learning to stay present, reduce reactivity, and manage distress effectively.
Therapy Grounded in the Present Moment: Our sessions teach clients to remain grounded in the present by using mindfulness practices like breathing and reflective observation. This mindful presence enables clearer thinking and better emotional regulation.
Integration with Evidence-Based Techniques: We use therapy techniques rooted in cognitive behavioural models while incorporating mindfulness to help address ingrained thought patterns. This combination allows clients to challenge unhelpful beliefs without judgment or avoidance.
Daily Mindfulness Skill-Building: Clients learn to bring mindfulness into their everyday activities, from walking to eating, fostering ongoing emotional stability. With support from our therapists, mindfulness becomes not just a technique but a lifestyle. Comparing mindfulness interventions with traditional models highlights their sustained impact on mental clarity and emotional regulation.
Support for Major Emotional Challenges: For those experiencing major depressive disorder or chronic anxiety, incorporating mindfulness offers a non-invasive, therapeutic way to respond to internal struggles. The approach encourages compassionate detachment from negative thoughts.
Client-Led Exploration and Growth: We believe in a collaborative model where clients lead their therapeutic journey while we guide the use of mindfulness to support clarity and empowerment. Over time, this fosters emotional growth and long-term healing, highlighting the value of mindfulness-based cognitive therapy and mindfulness-based behavioural strategies combined in practice.
We introduce a wide range of mindfulness exercises tailored to each individual's goals. These techniques help manage emotional intensity, increase mental clarity, and build healthier thought patterns.
Mindfulness Meditation for Emotional Stability: Our sessions often begin with guided mindfulness meditation, helping clients tune into their breath and sensations. This foundational practice increases present-moment awareness and reduces cognitive overload.
Body Scan to Reconnect Mind and Body: A calming exercise that encourages scanning each part of the body for tension or discomfort. It promotes self-awareness and is often helpful in treating symptoms linked to anxiety and stress.
Breathing Techniques for Calm and Control: We teach specific breathing techniques that can be used during moments of panic or distress. These exercises are easy to integrate and serve as quick resets for emotional balance.
Reflective Journaling with Mindfulness Intent: Clients are encouraged to write mindfully, observing thoughts without judgment. This process offers insights into recurring emotional patterns and deepens self-reflection.
Movement-Based Mindfulness Practices: For clients who prefer active engagement, we introduce walking or stretching exercises that anchor attention in the body. These types of mindfulness activities allow for both grounding and emotional release, demonstrating how cognitive therapy and mindfulness-based stress interventions can work hand-in-hand in real-life application.
While CBT focuses on identifying and restructuring distorted thoughts, mindfulness based cognitive therapy (MBCT) incorporates mindfulness to cultivate awareness and acceptance of those thoughts. At Upstream Counselling, we use MBCT to help clients reduce emotional distress and improve psychological flexibility.
Mindful Awareness vs. Cognitive Restructuring: CBT encourages challenging negative thoughts, whereas MBCT trains clients to observe thoughts without immediately reacting. This shift from evaluation to observation builds resilience and reduces emotional reactivity.
Emphasis on Relapse Prevention: MBCT is particularly effective for preventing relapse in individuals with a history of depression. Its structured format and emphasis on mindfulness practice create a buffer against returning symptoms.
Use of Experiential Learning: Instead of solely focusing on verbal analysis, MBCT integrates experiential exercises such as meditation and mindful walking. These help ground the concepts into lived experience.
Designed for Recurrent Depression: MBCT was specifically developed as a treatment for those experiencing major depressive disorder. It has since gained recognition through systematic review and meta-analysis as a reliable relapse prevention tool.
Supports Acceptance-Based Living: While CBT challenges thoughts, MBCT helps clients accept their thoughts without judgment. This mindful shift leads to greater emotional balance and mental freedom.
Backed by Rigorous Research: The efficacy of mindfulness-based cognitive therapy has been supported by multiple research studies, including a randomised controlled trial showing reduced relapse rates and improved emotional resilience for individuals with chronic depressive episodes.
Our therapy methods combine established clinical practices with modern mindfulness-based tools. This layered approach fosters deep emotional insight and long-term change.
Blended Modalities for Holistic Support: We blend CBT, dialectical behaviour therapy, and mindfulness stress reduction to form a comprehensive healing model. This integration addresses both cognitive and emotional layers of distress.
Client Empowerment Through Self-Regulation: By equipping clients with tools for self-awareness and emotion regulation, our therapy techniques promote independence. This supports the lasting impact of therapy long after sessions end.
Structured Mindfulness Interventions: Clients participate in structured mindfulness interventions designed to build internal resources over time. These range from in-session exercises to home practices that reinforce growth.
Support for Anxiety and Depression with MBIs: Our expert therapists apply MBIs for anxiety and depression, offering tailored interventions based on current mental health research. These approaches are especially effective in managing recurring emotional disturbances.
Rooted in Expert Foundations: We draw inspiration from leaders in the field like Dr Jon Kabat-Zinn, founder of Mindfulness-Based Stress Reduction (MBSR). His work laid the foundation for integrating mindfulness into psychotherapy to support healing on both the emotional and physical levels.
Our mindfulness program is structured to help clients build sustainable emotional strength. It’s designed for those looking for relief from emotional discomfort and those seeking to deepen their self-awareness.
Enhanced Emotional Regulation: You’ll develop effective skills to manage intense emotions with greater calm and control. These skills include recognizing emotional triggers early, cultivating present-moment awareness, and using mindfulness techniques to respond thoughtfully rather than reacting impulsively.
Improved Mental Clarity and Focus: With consistent practice, many clients experience clearer thinking, sharper focus, and a noticeable reduction in mental clutter. This expanded cognitive space encourages healthier decision-making, improved emotional processing, and a greater sense of mental balance.
Prevention of Future Mental Health Crises: Our programs use tools that reduce the likelihood of future episodes of depression or anxiety. The structured nature of mindfulness-based cognitive therapy for depression supports long-term emotional health.
Mindfulness-Based Tools for Daily Life: Clients are guided on how to apply mindfulness in real-world situations, such as at work or in relationships. This consistent use of mindfulness outside of therapy sessions helps reinforce and sustain its positive effects.
Reduced Physical and Emotional Stress: The program’s emphasis on mindfulness-based stress reduction improves mental and physical well-being. Clients often report better sleep, lower blood pressure, and an overall sense of calm.
Our team at Upstream Counselling is here to help you explore issues, gain insights, begin your journey towards healing, and work towards the goals you identify during the counselling process.
Personalized therapy designed to address specific mental health issues while also nurturing personal growth and well-being.
A counselling program focusing on fostering effective communication, resolving conflicts, and nurturing healthy relationships.
A program designed to support clinical growth, whether you’re a student or a seasoned professional.
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Disclaimer: Content on this website is for informational purposes only. Visiting this website does not establish any type of therapist-client relationship with Upstream Counselling or its staff. Information obtained from this site does not substitute for a thorough medical and/or psychiatric evaluation by an appropriately credentialed and licensed professional.
