Emotional Resilience: DBT Skills Group for Wellbeing and Growth

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, 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 occurs every Wednesday from 6pm – 7pm starting August 16th, 2023 for 10 weeks. It takes place at our Monroeville location.

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 Part 1
Explore the power of mindfulness and unlock inner peace in your everyday life. Join us for an engaging discussion where you can share your perspective on mindfulness, discover the practice’s benefits, and learn practical techniques for incorporating mindfulness into your daily routine. Gain insights on “what” mindfulness truly entails and discover the “how” of implementing this transformative practice for enhanced well-being.

Week 2: : Mindfulness Part 2
Discover the different mind states that shape your experiences and gain a deeper understanding of your current state of mind. In our sessions, we’ll explore the three mind states: wise mind, emotional mind, and factual mind. Together, we’ll learn to recognize when each state is helpful or unhelpful, empowering you to navigate your emotions with clarity and make more informed decisions.

Week 3: Distress Tolerance Part 1
In this session, you will gain an understanding of Distress Tolerance and learn valuable skills for coping with pain and challenges. We will explore the inevitability of pain and its impact on your life, emphasizing the importance of effective coping strategies. Through engaging discussions and practical exercises, you will discover how to navigate difficult times with resilience and develop the tools needed to face adversity head-on. By the end of this session, you will have learned empowering techniques to enhance your ability to tolerate distress and overcome obstacles.

Week 4: Distress Tolerance Part 2
In this session, you’ll discover a powerful tool called the ACCEPTS model, which stands for Activities, Contributing, Comparisons, Emotions, Pushing Away, Thoughts, and Sensations. Together, we’ll discuss how each element of the model can help you distract yourself from distressing emotions, reducing their intensity and creating space for a more positive mindset. Get ready to learn practical strategies that empower you to navigate challenging moments with strength and resilience.

Week 5: Distress Tolerance Part 3 – Self Soothing
Let’s dive into the concept of self-soothing and discover how it can be helpful and appropriate in various situations. During our self-soothing class, you’ll have the opportunity to explore tangible tools and techniques that can bring comfort and relief. Together, we’ll create a personalized self-soothing toolkit, empowering you with practical strategies to nurture yourself during challenging times.

Week 6: Interpersonal Effectiveness – Dialectics and Middle Ground
Today’s class will be engaging session where we will delve into the concept of dialectical thinking and its role in finding common ground. By embracing dialectics, you’ll gain valuable insights on managing intense emotional responses and discovering balanced perspectives in your interactions with others. Prepare to enhance your communication skills and cultivate harmonious relationships that bring fulfillment and connection to your life.

Week 7: Interpersonal Effectiveness – DEAR MAN
Navigating interpersonal struggles can be challenging, but the DEAR MAN acronym can be your guiding light. We will delve into each element of DEAR MAN: Describe, Express, Assert, Reinforce, Mindfulness, Appear Confident, and Negotiate. By familiarizing yourself with this practical framework, you will feel more empowered to communicate effectively and navigate interpersonal situations with confidence.

Week 8: Emotion Regulation – Primary & Secondary Emotions
Understanding and regulating our emotions is a crucial aspect of mental wellbeing. This session will introduce you to the concept of primary and secondary emotions. By becoming more mindful of your emotional experiences and recognizing the link between initial reactions and deeper emotional states, you will develop greater emotional self-awareness.

Week 9: Emotion Regulation – Connection Between Body & Mind
The mind and body are interconnected, and nurturing physical well-being can significantly impact your mental health. Through interactive exercises and discussions, we will explore the profound relationship between physical and emotional well-being, empowering you to make holistic lifestyle choices that support your mental wellness.

Week 10: Emotion Regulation – PLEASE
Our final class will shed light on the significant impact of taking care of your basic needs on your overall well-being. This is a reminder to prioritize healthy eating as part of the treatment plan. Taking care of our basic needs can assist in making healthier decisions and being less vulnerable to emotional disruptions. PL: Treat physical illness. E: Balanced Eating. A: Avoid mind-altering substances. S: Get enough Sleep. E: Get regular Exercise.

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

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