Upcoming DBT groups
what is DBT?
We can come to rely on problematic behaviors to cope with difficult situations in our lives. While these behaviors may ease some of the pain in the moment, they do not help us in the long-term.
Dialectical Behavior Therapy (DBT) is an evidence-based treatment that emphasizes finding the balance between accepting reality as it is, and changing unwanted behaviors, emotions, thoughts, and responses.
is DBT for me?
DBT can be an effective way of treating many types of mental health disorders such as borderline personality disorder, depression, anxiety, bipolar disorder, eating disorders, post-traumatic stress disorder, suicidality, and self-harm. DBT teaches concrete skills to decrease suffering, increase coping abilities, and promote fulfillment. It has shown to be a powerful tool for teens and adults and we offer groups for both.
DBT treatment modes
DBT uses three types of therapy approaches to teach the four skills discussed below. Some believe this combination of techniques is part of what makes DBT so effective.
group skills training: Learn and practice DBT skills in a group setting, talking through scenarios with other people. This is a key component of DBT.
individual therapy: One-on-one sessions with a DBT trained therapist where learned behavioral skills are adapted to personal life challenges.
phone coaching: Phone and text contact with your individual therapist during the week, providing in-the-moment opportunities to implement DBT skills with their guidance.
*For more information about individual DBT therapy or coaching, please visit our DBT individual therapy/coaching page or fill out an inquiry form HERE.
what are DBT skills?
DBT focuses on the following 4 main skills:
mindfulness: These skills are fundamental to DBT and are often referred to as core skills. They teach how to bring awareness to everyday living. Mindfulness is consciously bringing attention to feelings, thoughts, body sensations, behaviors, and events without judgment. It is the opposite of rejecting, suppressing, or avoiding current experiences.
distress tolerance: These skills center on accepting and coping with pain and distressing life events. They focus not on changing the moment, but on accepting the current situation and finding ways to get through it without engaging in problematic behavior.
emotion regulation: Sometimes we are unable to modulate the painful emotions that underlie impulsive, risky behaviors. These skills include understanding current emotions, identifying obstacles to changing emotions, checking facts related to emotional reactivity, problem solving, and increasing positive emotions.
interpersonal effectiveness: Interpersonal relationships can bring joy and happiness and cause fury or despair. These skills help teach us how to get what we want and need in life, while maintaining relationships and self-respect. They include strategies for asserting our needs, saying no effectively, and coping with conflict. These skills help maintain friendships, decrease social isolation, and end destructive relationships.
At mind body seven, a DBT skills group module consists of weekly sessions for a period of either 6 or 8 weeks.
Teen DBT groups run for 6 weeks, while our Adult DBT groups run for 8 weeks.
Each 6 or 8 week module always includes the core skill of Mindfulness,
along with one of the other three skills of either Distress tolerance, Emotion Regulation, or Interpersonal Effectiveness.
sample DBT skills exercises
core mindfulness
Mindfulness skills help you slow down and focus on using healthy coping skills when you are in the midst of emotional pain. The strategy can also help you stay calm and avoid engaging in automatic negative thought patterns and impulsive behavior.
sample exercise:
Pay attention to your breath. Take note of the sensation of inhaling and exhaling. Watch your belly rise and fall as you breathe.
distress tolerance
Distress tolerance techniques help prepare you for intense emotions and empower you to cope with them with a more positive long-term outlook.
sample exercise:
Run up and down the stairs. If you're inside, go outside. If you're sitting, get up and walk around. The idea is to distract yourself by allowing your emotions to follow your body.
interpersonal effectiveness
Interpersonal effectiveness helps you to become more assertive in a relationship while still keeping a relationship positive and healthy. You will learn to listen and communicate more effectively, deal with challenging people, and respect yourself and others.
sample exercise:
Use the acronym GIVE to improve relationships and positive communication:
Gentle. Don't attack, threaten, or judge others
Interest. Show interest with good listening skills (don't interrupt someone else to speak)
Validate. Acknowledge the other person's thoughts and feelings
Easy. Try to have an easy attitude (smile often and be light-hearted)
emotion regulation
Emotion Regulation lets you navigate powerful feelings in a more effective way. The skills you learn will help you to identify, name, and change your emotions.
sample exercise:
Identify how you're feeling and do the opposite. If you are feeling sad and want to withdraw from friends and family, make plans to see your loved ones.