DBT Skills Group for Wellbeing and Growth
This DBT Skills Group will give you a solid foundation for improved decision-making, emotional stability, and overall resilience.
Key Areas of Focus in Our 10-Week DBT Skills Group
Are you seeking practical skills to enhance your emotional well-being and improve your interpersonal relationships? Look no further than our DBT Skills Group, where Dialectical Behavioral Therapy is presented in a class-like format that combines psychoeducation and engaging activities.
Throughout this 10-week DBT Group for adults, we will focus on developing and strengthening essential skills in four key areas: mindfulness, distress tolerance, interpersonal effectiveness, and emotion regulation.
This in-person DBT Skills Group for adults meets every Tuesday from 6 PM to 7 PM, starting May 20 and concluding July 29. (We will have July 15 off). It will be held at our Monroeville location.
Find Growth, Connection, and Skills in Our DBT Group
Find authentic growth and connection in our DBT Group, led by Licensed Professional Counselor Bethany Wombacker. Bethany has expertise in utilizing Dialectical Behavior Therapy (DBT) ensuring she can guide you through self-examination and self-reflection, leading to a healthier and more balanced you.
Immerse yourself in the transformative teachings of Dialectical Behavioral Therapy within a supportive class setting, where you’ll learn practical skills for personal growth and genuine connection.
Group therapy is a unique opportunity to gain skills and new behaviors with the benefit of an expert-led experience while being accelerated through the lens of social learning that can only come from peer support. Group formats have been used to successfully manage a variety of mental health disorders such as depression and anxiety.
DBT Skills Group Class Outline
Week 1: Mindfulness and Goal Setting
In the first session, we will explore the fundamentals of mindfulness—what it is, its benefits, and how to practice it in daily life. Additionally, we’ll discuss goal setting, focusing on how to establish meaningful and achievable goals that align with your values and foster personal growth.
Week 2: The Three Mind States & Anxiety Coping
This session introduces the three mind states: wise mind, emotional mind, and rational mind. We will discuss how recognizing and balancing these states can help manage anxiety. Learn effective coping strategies to help reduce the intensity of anxious thoughts and emotions.
Week 3: Distress Tolerance & Addiction
In this session, we dive into distress tolerance techniques to handle emotional pain without resorting to destructive behaviors. We’ll also discuss the relationship between distress tolerance and addiction, highlighting tools to manage urges and reduce reliance on addictive habits.
Week 4: The ACCEPTS Model & Strategies to Combat Depression
Discover the ACCEPTS model (Activities, Contributing, Comparisons, Emotions, Pushing Away, Thoughts, Sensations), a practical method for distraction during distress. We’ll also cover strategies to combat depression, emphasizing how to disrupt negative thinking patterns and improve your mood.
Week 5: Self-Soothing & Stress Management
Learn self-soothing techniques, including vagus nerve exercises, to calm your nervous system during stressful times. We will also explore ways to manage stress and reduce its impact on your mental and physical health.
Week 6: Interpersonal Skills & Healthy Relationships
This session will focus on building interpersonal effectiveness. You’ll learn how to navigate relationships by improving communication, setting boundaries, and fostering healthier, more fulfilling connections.
Week 7: DEARMAN – Handling Conflicts
Explore the DEARMAN method for handling conflicts assertively and effectively. Whether in the workplace, family, or co-parenting dynamics, these skills will help you communicate your needs while maintaining respect and emotional balance.
Week 8: Emotional Regulation & Anger Management
We’ll discuss techniques for regulating intense emotions, including anger, so that you can respond to challenging situations in a healthy and controlled manner. Learn tools to manage anger and prevent it from escalating.
Week 9: Mind-Body Connection & Physical Health
Explore the deep connection between the mind and body, focusing on how physical movement and maintaining health positively impact mental well-being. We’ll discuss practices to enhance your physical and emotional health simultaneously.
Week 10: PLEASE Skills & Self-Care
Our final class will focus on the significance of caring for your basic needs on overall well-being. Prioritize healthy eating and learn about the PLEASE skills: PL: treating physical illness, E: eating balanced meals, A: avoiding mind-altering substances, S: getting enough sleep, and E: exercising regularly. Taking care of your basic needs will enhance your emotional resilience and prevent emotional disruptions.
By implementing these strategies, you’ll create a solid foundation for improved decision-making, emotional stability, and overall resilience. Get ready to embark on a transformative journey towards a healthier and more fulfilling lifestyle.
Frequently Asked Questions
Q: Where will the DBT Skills Group be held?
A: This group will be held in person at our Monroeville location located at 2539 Monroeville Blvd, Monroeville PA 15146.
Q: What day and time is DBT Skills Group?
A: Group sessions will take place every Tuesday from 6pm-7pm. Please note we will have Tuesday, July 15 off.
Q: What dates does the DBT Skills Group run?
A: DBT Skills Group starts Tuesday, May 20 and concludes on Tuesday, July 29.
Q: How many weeks is the DBT Group?
A: The DBT Skills Group is 10 weeks long.
Q: Can anyone join the DBT Skills Group?
A: Yes, this group is open to anyone and you do not need to be a current client at the Counseling and Wellness Center of Pittsburgh. However, we do require an initial evaluation. Please call our admin team at 412-322-2129 to get started.
Q: Can a DBT Group Help Treat Borderline Personality Disorder?
A: Yes, a DBT skills group is often used as a therapeutic approach for individuals with Borderline Personality Disorder BPD. DBT was originally developed by Dr. Marsha M. Linehan to specifically address the challenges faced by individuals with BPD. If you have Borderline Personality Disorder DBT skills including mindfulness, distress tolerance, interpersonal effectiveness, and emotion regulation, are particularly beneficial for managing your symptoms and improving your overall well-being. It is important to note that individual therapy, in addition to skills group participation, is often recommended for a comprehensive treatment approach.
Q: How many people will be in the DBT Skills Group?
A: It is limited to 12 participants.
Q: Does this DBT Group accept health insurance?
A: Yes, we accept Aetna, Highmark, UPMC, Cigna (Evernorth), United Health Care/Optum.
Q: What is the self-pay fee for the DBT Skills Group?
A: If you elect to self pay, the fee is $50 per session.
Q: Do participants have to sign up for all sessions or can they drop in on topics that interest them?
A: Participants can sign up at anytime and drop in for one session if they like.
Q: Who is leading the DBT Skills Group.
A: The group will be led by Bethany Wombacher, LPC. Bethany is experienced in Borderline Personality Disorder Treatment as well as treating individuals dealing with depression, anxiety, bipolar disorder, personality disorders, grief, trauma, life transitions, relationship issues, personal challenges, managing stress, parenting, ADHD, anger management, self-esteem concerns, and work/life balance. She specializes in Dialectical Behavioral Therapy (DBT).
Q: How do I sign up for the DBT Group?
A: Please email info@counselingwellnesspgh.com or call 412-322-2129 ext. 3 if you are interested in joining the group.
Q: Is there an intake required to join the DBT Group?
A: Yes, you will need to have an intake scheduled with the group leader. Our administrator will schedule this for you when you call.
Meet Your DBT Skills Group Counselor
Ready to Get Started With Our DBT Skills Group?
Ready to start learning DBT skills that will make a difference in your life? Contact us at 412-856-WELL or fill out the form below to begin your journey!
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