Laura Giles, LCSW facilitates online DBT skills here. The following groups are available:
Intro to Dialectical Behavioral Therapy (DBT) Skills
This is a free prerequisite to the other DBT skills groups. It introduces attendees to the online platform and the course so that the first day of class, she is well informed, ready to go, and can fully participate.
DBT is a homework intensive, skills based class that requires your full participation in class and practice outside of class if you are to make progress. The protocol was developed for people with borderline personality disorder (BPD). It’s great for that population, the loved ones and family members of someone with BPD. It’s also highly recommended for anyone experiencing crisis (overwhelm), emotional distress, relationship issues, or just wants to grow personally, professionally, or spiritually. (That’s just about everyone, isn’t it?)
The intro class covers the following information to prepare you for your first class:
* What are DBT skills?
* How can DBT skills help me?
* Specific goals of skills training
* Guidelines for participation
* DBT Skills training assumptions
* Why do I need help?
* Chain analysis
* Pros and Cons
* Accountability (diary card)
* Check-in (How am I doing? How do I know?)
Once you complete the Intro class, it is recommended that you start DBT Skills Training with Mindfulness as that is the foundation that makes everything else work well. However, each section is a stand alone segment, and you can start anywhere.
It is also recommended that you go through each segment twice. The material deepens as you grow. You will find more application for all the DBT skills as you become more competent with them.
Interested parties can sign up for DBT Skills training here
DBT- Mindfulness Skills
Mindfulness teaches you how to be present. Many people escape their bodies, so they don’t know how they feel. They can’t feel overwhelming emotions approaching until it’s too late to do anything about them. They have a hard time regulating emotions. It can feel like they move from crisis to crisis and never get a chance to really grow.
When you are present, you have a moment to pause to feel your feelings without escaping. It can give you time to act instead of react. It can bring a lot more life and pleasure into your existence. It can create a foundation for self-acceptance, relationship building, and spiritual connection. Mindfulness is what creates the difference between a life that you endure and one that you fully experience.
DBT- Distress Tolerance Skills
There are three types of events in life: crisis, problems, and incidents. Crises are when you are in a state of overwhelm. It’s when you don’t have the skills or resources to deal with a situation. A problem is when you have access to the skills and resources that you need to address a situation, but it may take some juggling to access them or figure out how to apply them effectively. Incidents are situations that come up that require your time and attention, but you have the skills and resources to deal with them without giving it too much of your attention. Distress Tolerance Skills are for dealing with crises.
DBT- Emotional Regulation Skills
Emotional regulation skills are about dealing with problems. Sometimes you are not in crisis, but you are still bothered, anxious or depressed. If left unchecked, it could lead to crisis, so you want skills to help you handle tough emotions too. That’s what this segment is about. They can help you to avoid emotional extremes and feel peaceful and calm more often.
DBT – Interpersonal Effectiveness Skills
Interpersonal effective skills are effective ways of relating so that you can get your needs met while maintaining positive relations with others. Whether you need to learn healthier boundaries, how to speak up for yourself, how to avoid overwhelming others, or how to deal with difficult people, these skills can help you have happier, healthier relationships. We’re social creatures. People need people. Life is more satisfying when we learn to get along with each other.