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Learn DBT Skills In A Group
Weekly sessions are available. Grouport offers therapist-led dialectical behavior therapy skills groups online. The first 12 weeks covers fundamental DBT skills.
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Dialectical Behavior Therapy (DBT) is a form of psychotherapy that can help individuals cope with anxiety. DBT focuses on teaching individuals skills to regulate emotions, tolerate distress, and communicate effectively. In this article, we will explore some DBT exercises for anxiety and how they can be helpful. By incorporating these exercises into your life, you can manage anxiety symptoms and be able to live life more fruitfully.
Mindfulness exercises can help individuals with anxiety become more aware of their thoughts, feelings, and sensations in the present moment. This can help them become more grounded and reduce feelings of overwhelm. Some mindfulness exercises include deep breathing, body scans, and meditation.
Opposite Action is a DBT skill that involves doing the opposite of what an emotion tells you to do. For example, if anxiety is telling you to avoid a situation, you might use the opposite action by approaching the situation instead. This can help individuals with anxiety challenge their fears and develop a greater sense of control.
Self-soothing is a DBT skill that involves doing comforting and pleasurable things when feeling anxious. This can include taking a warm bath, cuddling with a pet, or listening to music. Self-soothing can help individuals with anxiety regulate their emotions and feel more grounded.
Thought distraction is a DBT skill that involves shifting your focus away from anxious thoughts and onto something else. This can include counting backward from 100, repeating a mantra, or focusing on an object in the room. Thought distraction can help individuals with anxiety break the cycle of rumination and reduce feelings of anxiety.
Emotion regulation is a DBT skill that involves identifying and labeling emotions and using specific strategies to manage them. For example, individuals can use emotion regulation skills such as deep breathing, progressive muscle relaxation, or guided imagery to calm down if feeling anxious. Emotion regulation can help individuals with anxiety feel more in control of their emotions and reduce the intensity of anxious feelings.
Problem-solving is a DBT skill that involves breaking down a problem into smaller parts and developing a plan to address each. This can help individuals with anxiety feel more in control of their situation and reduce overwhelming feelings. Problem-solving helps individuals identify potential solutions to the problem and take action to resolve it.
Assertiveness is a DBT skill that involves communicating your needs and boundaries clearly and respectfully. This can help individuals with anxiety feel more confident and reduce feelings of anxiety in social situations. Assertiveness can also help individuals build stronger relationships and feel more connected to others.
DBT exercises can be helpful for individuals with anxiety by providing them with specific skills and strategies to manage their emotions and cope with stressful situations. These exercises can be combined with other treatments, such as medication and talk therapy, to help individuals achieve greater emotional stability and well-being. While DBT exercises may take some practice, the benefits of doing so are clear. By investing in your mental health and using DBT exercises to manage anxiety, you can develop a greater sense of control and improve your overall quality of life.
Want to practice dialectical behavior therapy in a supportive group setting? The Grouport DBT series by Grouport Therapy offers a skills group that can help you develop new skills to replace negative behaviors and emotions.
By joining our DBT skills group, you can improve relationships, manage anxiety, and reduce emotional suffering, regaining hope for the future.
We also have groups for a variety of other topics including anger management, anxiety, depression, grief and loss, obsessive compulsive disorder, relationship issues, and trauma and PTSD, among many others. You can explore a wide range of group topics and options here. Sign up for one of our groups today and begin your journey towards meaningful, lasting change.
We offer DBT group therapy online to improve emotion regulation, distress tolerance, mindfulness, & interpersonal skills. Get effective and affordable treatment.
Space is limited, so reserve your seat today.
