It’s Possible to Regain Control
Do you feel out of control emotionally? Do you feel as though you struggle to get your body back into a state of regulation? Do you feel as though your stress responses take over in situations that do not warrant it? DBT can help! Dialectical Behavioral Therapy is a structured therapeutic approach that highlights the need to remain present at the moment, develop healthy coping mechanisms for stress, regulate emotional distress, and improve relationships with others.
This therapeutic approach grants you the opportunity to practice mindfulness approaches and tolerate distress. There is a myriad of DBT techniques that can assist in regulation no matter the underlying reason for the distress. It doesn’t matter if you have depression, anxiety, anger, or personality disorders,
DBT can help! No matter what your struggle is, gaining tools alongside the support of others can assist you in getting a jump start on feeling more like yourself.
Healing is reclaiming the pieces of ourselves we thought were lost forever
“Dialectical” means combining opposite ideas. DBT focuses on helping people accept the reality of their lives and their behaviors, as well as helping them learn to change their lives, including their unhelpful behaviors. DBT will aid you in gaining appropriate tools to utilize in distressing situations, as well as tools to utilize to avoid distressing situations. In our group, we will focus on a balance between validation and acceptance of who you are and some of the benefits that DBT tools can provide you. These techniques can be used in times of crisis as well. Together we will also learn how to be proactive to decrease situations that may cause dysregulation. Dialectical Behavioral Therapy can also assist you in communicating appropriately with others in an assertive and clear way. Additionally, everyone has a “wise mind”, we will talk in-depth about how to think more within your wise mind rather than your dysregulated brain. Finally, at the end of each session, homework will be given due to the fact that DBT is a therapeutic approach that requires practice as frequently as possible.
Connection and Group Exploration
Oftentimes, these responses stem from trauma and past experiences, which is why connecting with others that have similar life developments can be a freeing experience. You may be confused and feel alone, which is why connecting with others in an environment that is full of positive regard, safety, and comfort is important. This can be encouraging when struggling with enacting tools and remaining consistent. When we come together and work towards the same goals, you will feel empowered and motivated to put in the work to develop a much more regulated you. Given that learning to regulate emotions can take time, doing so in a group setting will help you remain encouraged. You can also gain helpful tools in a social setting while learning to speak to others. Additionally, practicing the tools alongside others within the group setting can make you feel more prepared when outside the group.
Session 1
In our first session together, we will focus on going over group rules and basics. Next, we will go over introductions for each individual and learn about everyone’s goals within group therapy as well. In this session, everyone will get the chance to speak about their individual experiences and stress responses. In the end, we will wrap up, share validation for one another, and briefly discuss what will be spoken about next week.
Session 2
We will start out by checking in on everyone’s week and catch up on realizations anyone has had throughout the week. We will then go over the States of Mind, What Skills, and How Skills. We will then discuss the homework for that week and encourage everyone to give their best efforts throughout the week.
Session 3
Check-in and catch up on everyone’s week. We will also discuss the homework and validate each other. Members will then discuss interpersonal effectiveness skills and go over DEARMAN Skills, GIVE, and FAST skills. We will also go over some extra skills for solving conflicts with one another. We will then discuss the homework for that week and encourage everyone to give it their best efforts through the week.
Session 4
Check-in and catch up on everyone’s week. Discuss the homework, encourage, and validate one another’s experiences. We will then discuss emotional regulation skills. This includes learning a healthy perspective on emotion, how all emotions can be helpful, and how we can respond in an adaptive way. We will then discuss the homework for that week and encourage everyone to give it their best efforts throughout the week.
Session 5
Check-in and catch up on everyone’s week. Discuss the homework, encourage, and validate one another’s experiences. We will then continue to discuss emotional regulation skills such as the way emotions work, strength building self-statements, reducing vulnerability, steps for increasing positive experiences, and opposite to emotion action. We will then discuss the homework for that week and encourage everyone to give it their best efforts through the week.
Session 6
Check-in and catch up on everyone’s week. Discuss the homework, encourage, and validate one another’s experiences. Members will discuss Distress tolerance Skills. The group will go over crisis survival strategies, self-soothing with mindfulness, awareness, and radical acceptance. We will then discuss the homework for that week and encourage everyone to give their best efforts throughout the week.
Session 7
Check-in and catch up on everyone’s week. Discuss the homework, encourage, and validate one another’s experiences. Members will discuss the emotions glossary. Here, we will better comprehend our body’s connection to certain emotions like anger, fear, sadness, joy, love, and shame. will then discuss the homework for that week and encourage everyone to give their best efforts throughout the week.
Session 8 (Final Session)
Check in and catch up on everyone’s week. Discuss the homework, encourage, and validate one another’s experiences. We will wrap our group up and discuss all of the things we gained from group therapy, accomplishments, and goals for continued success. We will also go around and give a final validation and encouragement to our group members and share our gratitude for the process.
The rate for this group is $80 per 60-minute group session. The group meets every Tuesday 6:00 pm – 6:50 pmIf you’d like to use insurance for this group, please send your insurance information.
Feel free to reach out for a 20-minute phone consultation.
Email: veronicalpcc@gmail.com
Phone #: (657) 505-5982