A DBT (Dialectical Behavior Therapy) skills group is a structured therapeutic setting where participants learn and practice key skills to manage emotions and improve interpersonal effectiveness. The group typically focuses on four main skill areas: Mindfulness (being present and aware), Distress Tolerance (handling crises without making things worse), Emotion Regulation (understanding and managing emotions), and Interpersonal Effectiveness (communicating needs and setting boundaries). Sessions often include teaching, discussions, and practical exercises to help individuals apply these skills in real-life situations. The group setting offers peer support and encourages accountability in using the skills outside of sessions.
8-Week DBT Skills Groups Services
Sign-up begins 9/10/24
45-Minute Skills Groups
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75-Minute Skills Group + Process
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75-Minute Skills Group + Weekly Session
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45-minute |
75-minute |
75-minute + Individual Sessions |
25/$200 |
45/$360 |
90/$720 |
per group/all groups |
per group/all groups |
per group & ind. session/all groups & ind. sessions |
Week 1: October 6, 2024 2:00pm (Central) |
Week 1: October 6, 2024 3:00pm (Central) |
Week 1: October 6, 2024 3:00pm (Central) |
Week 2: October 13, 2024 2:00pm (Central) |
Week 2: October 13, 2024 3:00pm (Central) |
Week 2: October 13, 2024 3:00pm (Central) |
Week 3: October 20, 2024 2:00pm (Central) |
Week 3: October 20, 2024 3:00pm (Central) |
Week 3: October 20, 2024 3:00pm (Central) |
Week 4: October 27, 20024 2:00pm (Central) |
Week 4: October 27, 2024 3:00pm (Central) |
Week 4: October 27, 2024 3:00pm (Central) |
Week 5: November 3, 2024 2:00pm (Central) |
Week 5: November 3, 2024 3:00pm (Central) |
Week 5: November 3, 2024 3:00pm (Central) |
Week 6: November 10, 2024 2:00pm (Central) |
Week 6: November 10, 2024 3:00pm (Central) |
Week 6: November 10, 2024 3:00pm (Central) |
Week 7: November 17, 2024 2:00pm (Central) |
Week 7: November 17, 2024 3:00pm (Central) |
Week 7: November 17. 20024 3:00pm (Central) |
Week 8: November 24, 2024 2:00pm (Central) |
Week 8: November 24, 2024 3:00pm (Central) |
Week 8: November 24, 2024 3:00pm (Central) |
Who Can benefit from a DBT Skills Group:
Dialectical Behavior Therapy (DBT) skills groups can be beneficial for a variety of individuals. Here are some of the key groups who might find DBT skills groups especially helpful:
Overall, DBT skills groups are designed to help individuals build practical skills to manage emotions, improve relationships, and handle life’s challenges more effectively.
- People with Borderline Personality Disorder (BPD): DBT was originally developed for individuals with BPD, and it remains one of the most effective treatments for this condition. It helps with emotional regulation, interpersonal effectiveness, distress tolerance, and mindfulness.
- Emotion Regulation Difficulties: Those who struggle with intense emotions, mood swings, or chronic feelings of emptiness and instability can benefit from DBT skills, as the therapy focuses on managing these emotional states.
- Self-Harming Behaviors: DBT is designed to address and reduce self-harming behaviors by teaching skills to handle emotional pain in healthier ways.
- Suicidal Thoughts or Behaviors: DBT can be effective in reducing suicidal ideation and behaviors by providing coping strategies and improving emotional regulation.
- Substance Use Disorders: DBT skills can help individuals with substance use issues by teaching them to manage distress without resorting to substance use.
- Anxiety Disorders: Skills such as mindfulness and distress tolerance can be useful for managing anxiety symptoms and improving overall emotional resilience.
- Crisis: DBT skills can be particularly helpful for individuals in crisis or experiencing significant life stressors, providing tools to manage distress and improve coping.
- General Self-Improvement: Even if someone doesn't have a specific mental health diagnosis, DBT skills can be beneficial for anyone looking to enhance their emotional resilience, improve interpersonal relationships, and develop better coping strategies.
Overall, DBT skills groups are designed to help individuals build practical skills to manage emotions, improve relationships, and handle life’s challenges more effectively.
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Module 1: (2 weeks)
Distress Tolerance
Distress tolerance is a concept from Dialectical Behavior Therapy (DBT) that focuses on managing and enduring emotional pain without making things worse.
Mindfulness: Being present in the moment and observing your thoughts and feelings without judgment can help you manage distress. Self-Soothe: Engage in activities that calm and comfort you. This might include listening to music, taking a warm bath, or practicing relaxation techniques. Distraction: Sometimes, redirecting your focus away from the distressing situation can help. Radical Acceptance: Accepting the reality of a situation. This doesn’t mean you have to like or agree with the situation, but accepting it can reduce the struggle against it. Improve the Moment: Use techniques to make the moment more bearable. Problem-Solving: If the distress is due to a solvable problem, break it down into manageable steps and tackle it systematically. Checking Your Thoughts: Identify any negative or unhelpful thoughts and challenge them. |
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Module 2: (2 weeks)
Emotional Regulation
Emotions are natural responses to our environment and can be understood as signals or information about our experiences.
Identifying and Labeling Emotions: One of the core skills in DBT is recognizing and accurately labeling emotions. This involves becoming more aware of what you’re feeling and naming those feelings rather than getting overwhelmed by them. Increasing Positive Emotional Experiences: DBT emphasizes the importance of engaging in activities that bring joy and satisfaction. This can help build positive emotions and counteract the effects of negative emotions. Reducing Emotional Vulnerability: This involves taking care of your basic needs (such as sleep, nutrition, and exercise) and engaging in behaviors that protect against emotional highs and lows. Managing Emotional Responses: DBT provides strategies for handling intense emotions more effectively. This might include mindfulness techniques, distress tolerance skills, and problem-solving strategies. |
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Module 3: (2 weeks)
Mindfulness
Mindfulness is a core component of Dialectical Behavior Therapy (DBT). In DBT, mindfulness helps individuals become more aware of their thoughts, emotions, and experiences in the present moment, without judgment.
Core Mindfulness Skills: DBT emphasizes two main areas within mindfulness: What Skills: These are focused on what to do to practice mindfulness, including observing (noticing what’s happening), describing (putting your observations into words), and participating (fully engaging in the activity at hand). How Skills: These involve how to practice mindfulness, such as being non-judgmental, focusing on one thing at a time, and being effective (doing what works in the situation). Mindfulness in Daily Life: Encourages incorporating mindfulness into daily activities to improve overall functioning and emotional regulation. This can involve simple practices like paying attention to your breathing, eating mindfully, or being present in conversations. |
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Module 4: (2 weeks)
Interpersonal Effectiveness
In the context of Dialectical Behavior Therapy (DBT), interpersonal effectiveness is a core skill set designed to help individuals navigate relationships and interactions more effectively.
Interpersonal effectiveness in DBT focuses on helping individuals: Assert Their Needs: Communicate their needs and desires clearly and respectfully, without aggression or passivity. This involves expressing one’s needs and desires directly and appropriately, without undermining oneself or others. Maintain Self-Respect: Maintain a sense of self-respect while interacting with others. This means standing up for oneself and one’s values while also considering the needs and feelings of others. Build and Maintain Relationships: Establish and nurture healthy relationships by being able to ask for what one wants, saying "no" when necessary, and resolving conflicts effectively. |