Dr. Shepherd: Group Psychotherapy
Stressed out? Depressed? Anxious?
Embrace the power to heal yourself with Mindfulness Based Groups
facilitated by Dr. Sue Shepherd
Mindfulness-Based Group Therapy
Solution Focused Group Therapy
Life can feel really stressful. Fortunately there are many things we can do to support our mental health.
Introducing Mindfulness, MBSR (Mindfulness Based Stress Reduction, MBCT (Mindfulness Based Cognitive Therapy) and SFBT (Solution Focused Brief Therapy) groups explore tools to support mental well being. It is natural to feel anxious about participating in group therapy, however the benefits of groups are very powerful. I am a family doctor with training in mindfulness meditation, cognitive behavioural therapy (cbt) and solution focused therapy (sft)… tools which I believe promote happiness and help us to work skillfully with stress and difficult mood states.
See below for details on each group, the dates they run and whether they are in-person (at Medical Associates in the basement boardroom) or virtual (on ZOOM and requiring wifi with an electronic device with a camera).
Ask your doctor or nurse practitioner for a Referral.
Adult (18 and older) Mindfulness Meditation – Cognitive Behavioural Therapy Groups:
1. Intro: Introducing Mindfulness (3 session group/3hrs total)
Introducing Mindfulness is a brief 3-session group designed to support individuals who are not prepared to register for a more intensive 10 session group. It introduces the concepts of mindfulness including the mind’s natural tendency to wander, the training of attention, noticing our thoughts, and responding instead of reacting. You may start to notice a sense of having more space or time in the day, a greater appreciation of pleasant things, and the ability to be with challenging moments in a different way. Handouts and guided meditations are provided and you will be invited to complete home practice each week. Sessions are brief therefore limiting group interactions. In that way this introduction “group” does not really include the benefits of a more intensive “group-therapy”. No experience is required and there is no fee.
The next Introducing Mindfulness group is virtual on ZOOM Tuesdays November 25th, December 2nd, December 9th 2025 from 5:00pm – 6:00pm 2025.
2. MBSR: Mindfulness Based Stress Reduction (10 session group/25hours total)
MBSR is a 10 session group therapy program that was developed by Dr. Jon Kabat-Zinn and has been used throughout North America for decades. It has supported endless patients in reducing the symptoms and effects of chronic stress and may be helpful for many stressors including pain, insomnia, medical conditions, difficult relationships and burnout. The groups run with 8-15 participants, weekly 2.5 hour sessions for 8 weeks plus an Orientation session and a Silent Retreat. There is no experience required, however, you should be open to training in mindfulness meditation, cognitive behavioural therapy and mindful movement exercises (with options to modify for comfort and safety). There is no cost for the group sessions as they are covered by OHIP, however there is a $100 fee for materials, resources, home practice meditations, workbook and other non-OHIP services. Participants should be willing to protect an hour each day for MBSR home-practice and self-care.
The next MBSR group is virtual on ZOOM starting Tuesday September 30th 2025 from 9:00am – 11:30am, and continuing weekly until December 16th (possibly skipping October 21, November 11th and November 18th). Silent Retreat is Saturday December 6th, 2:00pm – 5:00pm.
3. MBCT: Mindfulness Based Cognitive Therapy (10 session group/25hours total)
MBCT is a 10 session group therapy program that is based on MBSR and is specifically designed to maintain mental health and prevent future episodes of depression or anxiety. All MBCT group participants are familiar with the experience of difficult mood states including depression and/or anxiety. This groups run with 8-15 participants, weekly 2.5 hour sessions for 8 weeks plus an Orientation session and a Silent Retreat. There is no experience required, however, you should be open to training in mindfulness meditation, cognitive behavioural therapy and mindful movement exercises (with options to modify for comfort and safety). There is no cost for the group sessions as they are covered by OHIP, however there is a $100 fee for materials, resources, home practice meditations, workbook and other non-OHIP services. Participants should be willing to protect an hour each day for MBCT home-practice and self-care.
The next MBCT group is in-person starting Wednesday October 1st 2025 from 2:30pm – 5:00pm, and continuing weekly until December 17th, 2025 (skipping October 22nd, November 12th and November 19th). Silent Retreat is Saturday December 6th, 9:00am – 12:00noon.
4. Solution Focused Brief Therapy (6 session group/15hours total)
SFBT is a 6 session group therapy program involving self-reflection and group discussions (small group and large group) to help us realize our personal strengths and resources, our best hopes and preferred future and to shift from problem-based thinking to solution-focused action. This group supports small positive behavioural change and/or inner transformation. SFBT is based on 3 founding principles: 1) If it ain’t broke, don’t fix it, 2) If it works, do more of it and 3) If it doesn’t work, try doing something different. There is no cost for the group sessions as they are covered by OHIP.
The next SFBT group is virtual on ZOOM starting Wednesday February 4th 2026 from 6:00pm – 8:30pm, and continuing weekly until March 11th (make-up March 18th if needed).
5. Individual-Family Therapy (all ages)
The benefit of group therapy is very clear. Having said that, if you are really unable to join one of my large groups, there is the option of seeing me once on your own for a single therapy session and then in follow-up for up a family-therapy session/s.