Dialectical Behavioral Therapy (DBT) Skills
DBT was created to help people with borderline personality disorder deal with crises, overwhelming emotions, and relationship difficulties. However, the skills are so useful that anyone can benefit from them. It’s highly recommended for spouses of people with coping issues. For maximum benefit, attendees should also be in individual therapy as the group does not provide one on one help.
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.
What You Need To Know
Here’s what you need to know about DBT therapy in Richmond with Laura Giles, LCSW.
- The group costs $50 per session. Insurance may cover it, but probably not if you are also in individual therapy.
- It’s highly recommended (and perhaps required, depending upon the situation) that you participate in both individual and group therapy. You will get the most out of it this way as group is for group. We focus on skill building there, not problem solving, feelings, or anything like that. Individual is for you.
- You don’t have to be in individual therapy with me.
- To get started, you need to have an intake appointment to see if you are suitable for the group. This will also serve as your orientation to the group so that you are aware of group expectations and can have any questions answered.
- Regular attendance is REQUIRED to stay in the group.
- On time attendance is required.
- Being current with payment is required.
- For people with BPD, it’s recommended that you go through the entire cycle of skills twice. The cycle is: 2 weeks of mindfulness, 8 weeks of distress tolerance, 8 weeks of emotional regulation, 8 weeks of interpersonal effectiveness – 6 months. Two cycles – 1 year.
- Since suicidal and self harm talk may be triggering, this is not allowed in group.
- Participants must agree to keep what’s said in group confidential.
- Being under the influence of drugs or alcohol during group is not permitted.
- This is a homework intensive group. You will be expected to share your practice results with the group. This is how you grow so the more you participate, the more your skills will grow.
- Sex partners and family members are not permitted to attend the same group.
- The group is open to adults only (18+).
If this sounds like something you are interested in, contact Laura. Enrollment is ongoing so you can start at any time -assuming space is available.