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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 therapeutic approach that seeks to help individuals manage their emotions more effectively and improve interpersonal relationships. Originating from cognitive behavioral therapy, DBT strongly emphasizes the debate of acceptance and change. It's utilized primarily for individuals with borderline personality disorder but is also effective for treating depression, anxiety, and post-traumatic stress disorder. This article provides a detailed guide to understanding and learning the fundamentals of Dialectical Behavior Therapy.
Dialectical Behavior Therapy is a cognitive-behavioral therapy emphasizing the balance between acceptance and change. "dialectical" refers to finding a middle ground or synthesis between two opposing positions or perspectives. In DBT, this often involves reconciling the need to accept one's circumstances with the equally pressing need for change.
DBT was initially developed to treat borderline personality disorder. However, its application has expanded to include many other mental health conditions. It teaches individuals skills to manage emotions, reduce self-destructive behaviors, and improve relationships.
The foundation of DBT is mindfulness, a practice of staying present and fully engaged in the current moment. Mindfulness in DBT helps individuals to observe and describe their thoughts, feelings, and actions without judgment. This awareness creates a space for choice, allowing individuals to respond to situations more adaptively rather than impulsively or habitually.
DBT teaches individuals strategies to manage and change intense emotions that are causing problems in their lives. Emotional regulation involves recognizing and accepting emotions and applying strategies to reduce vulnerability to emotional ups and downs. This can include techniques such as opposite action, where an individual acts in a way opposite to their emotional urge to change their emotional response.
Life can be challenging, and sometimes individuals encounter situations they cannot change. Distress tolerance skills are central to DBT and are about accepting and tolerating distress without resorting to harmful behaviors. Techniques such as distraction, self-soothing, and improving the moment can be useful in these scenarios.
Interpersonal effectiveness skills in DBT are effective ways to communicate with others and maintain healthy relationships. They involve learning to express needs assertively, negotiate solutions, and manage interpersonal conflicts in a way that maintains self-respect and relationships with others.
The primary method for learning DBT is through individual therapy and group skills training. In individual therapy, the therapist and client apply the skills learned to specific challenges and life events. In group skills training, a therapist teaches the skills and facilitates exercises for the group members to practice.
Moreover, self-help resources, books, and online courses can be valuable supplementary tools for individuals learning DBT. They can offer additional insights and exercises to practice the skills.
It's important to note that DBT can be a challenging therapeutic approach to learning. Still, with commitment and patience, it can provide effective strategies for managing emotions and improving interpersonal relationships.
Developing mindfulness in DBT is akin to learning a new language. It's about fully aware and immersed in the current moment, experiencing emotions and thoughts without judgment. Mindfulness allows individuals to shift from being on an 'auto-pilot' to actively participating, fostering healthier decision-making processes.
A common mindfulness exercise in DBT involves the "what" and "how" skills. The "what" skills encourage observing, describing, and participating at the moment, while the "how" skills involve a non-judgmental stance, one-mindfulness, and effectiveness.
Emotional regulation in DBT is about understanding and managing emotional responses to reduce emotional instability. This process begins with recognizing emotions and identifying what triggers them. It involves understanding the function of emotions and learning to change unwanted emotions.
Key emotional regulation skills include:
Distress tolerance skills are crucial for coping with painful events or situations by building resilience and tolerating stress without reacting impulsively. These skills do not aim at changing the distressing situation but provide strategies to endure and withstand these moments.
The core distress tolerance skills are a distraction, self-soothing, improving the moment, and thinking of pros and cons. Another essential concept is "radical acceptance"—fully accepting reality as it is, even when it's painful or distressing.
Interpersonal effectiveness involves learning assertive communication, maintaining self-respect, and preserving relationships. It's about balancing priorities and demands, balancing the 'wants' and the 'shoulds,' and building mastery and self-respect.
Key skills include:
Central to DBT is the concept of balancing acceptance and change. Acceptance skills involve acknowledging and validating current emotions, thoughts, and behaviors without judgment. On the other hand, change skills involve modifying these emotions, thoughts, and behaviors to promote a more fulfilling life.
DBT asserts that synthesizing these two opposing forces—acceptance and change—can lead to meaningful and lasting improvement. Individuals can achieve balance and control over their mental and emotional well-being by learning to accept and seek change.
Dialectical Behavior Therapy offers individuals a path to emotional wellness, improved relationships, and better life quality. It's a journey of learning and practice, requiring patience and commitment. However, the potential benefits—increased mindfulness, improved emotional regulation, enhanced distress tolerance, and refined interpersonal effectiveness—can make this journey worthwhile. Through DBT, individuals can find a balance between acceptance and change, paving the way to emotional resilience and personal growth.
Are you seeking an effective way to manage anxiety and reduce emotional suffering? Join our Grouport DBT series by Grouport Therapy and learn new skills to help you live a more fulfilling life.
Our group meets once a week at a scheduled time, and you'll receive access to session links via email after enrolling and paying for the program. By joining our DBT skills group, you can improve relationships, manage anxiety, and reduce emotional suffering, regaining hope for the future.
Don't hesitate to take the first step towards a better life. Our next session is waiting for you. Join our Grouport DBT series today and start improving your mental health alongside a supportive group of individuals.
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.
