What Is DBT and How Does It Help?
Dialectical Behavior Therapy (DBT) is an evidence-based therapeutic approach that focuses on balancing acceptance and change. It teaches skills that help you understand your emotions, respond more effectively to difficult situations, and improve your relationships.
DBT is especially helpful if you struggle with:
- Emotional overwhelm
- Intense mood swings
- People-pleasing tendencies
- Relationship conflict
- Impulsive behaviors
- Anxiety or panic
- Stress intolerance
- Feeling out of control during conflict or triggering moments
The goal of DBT skills training is not to suppress emotions—it’s to help you manage them in healthier, more grounded ways.
What This Group Offers
Our DBT Skill-Building Group focuses on the four core modules of DBT, taught in a supportive and accessible way:
✔ 1. Mindfulness
Learn how to stay present, reduce overthinking, and respond—rather than react—to emotional situations.
✔ 2. Distress Tolerance
Develop crisis-survival strategies for when emotions feel too big to handle, without turning to harmful behaviors.
✔ 3. Emotion Regulation
Understand your emotions more clearly and learn how to reduce emotional vulnerability and improve long-term stability.
✔ 4. Interpersonal Effectiveness
Strengthen communication skills, set healthy boundaries, and navigate conflict with greater confidence.
Each session includes teaching, discussion, and real-life practice so you can apply DBT tools outside the group.
What You’ll Learn (In More Detail)
Mindfulness Skills
- How to observe your emotions without judgment
- How to interrupt spiraling thoughts
- Techniques to stay grounded when overwhelmed
Distress Tolerance Skills
- Crisis survival strategies
- Healthy distraction techniques
- Sensory grounding and soothing tools
- How to tolerate emotional pain without making the situation worse
Emotion Regulation Skills
- Identifying emotions before they explode
- Reducing emotional vulnerability
- Building a lifestyle that supports emotional balance
- Increasing positive experiences
Interpersonal Effectiveness Skills
- Asking for what you need without guilt
- Saying “no” with confidence
- Reducing miscommunication
- Handling conflict without escalation
Who This Group Is For
This group is open to anyone who wants to strengthen their emotional resilience. You may benefit if you:
- Struggle with overwhelming emotions
- Have difficulty setting boundaries
- Want tools to navigate conflict with family, partners, or friends
- Feel anxious, reactive, or easily drained
- Tend to shut down or explode during stress
- Want to learn practical skills you can use immediately
- Need structured emotional tools, but don’t want traditional talk therapy alone
You do not need a mental health diagnosis to join. Many people simply join because they want concrete emotional skills.
How the Group Works
- Format: Therapist-led, online
- Group Size: Small, supportive, and interactive
- Frequency: Weekly
- Duration: 60–75 minutes
- Structure:
- Teaching & skill explanation
- Guided practice
- Group discussion (optional participation)
- Weekly skill assignments (optional but encouraged)
Each skill is taught in a gentle and accessible way—you will never be pushed to share more than you’re comfortable with.
What You’ll Gain
By the end of the group, participants often report:
- Feeling calmer and more in control
- Stronger communication skills
- Fewer emotional outbursts or shutdowns
- Improved relationships
- Better stress management
- More patience with themselves and others
- Reduced anxiety and emotional overwhelm
- A fuller toolkit for handling real-life challenges
DBT skills are tools you’ll carry with you long after the group ends.
Our Approach
Our DBT group is rooted in compassion, trauma-informed care, and respect for every individual’s lived experience. We understand that emotional regulation is a skill—not a personality trait—and learning it requires safety, support, and guidance.
In this group, you’ll find encouragement, clarity, and genuine connection with others who understand what it’s like to struggle with big emotions.