Our DBT skills classes are offered for a range of age groups and areas of focus. The classes are divided into four modules (distress tolerance, emotion regulation, interpersonal effectiveness, and middle path) each lasting eight weeks. The first two weeks of each module are focused solely on mindfulness, being present in the current moment and being where your feet are. See our current DBT skills class offerings and register today.
We welcome clients with outside therapists and offer classes tailored to their specific needs through regular communication with their clinician. We additionally offer “Boot Camp” style classes allow for participants to complete condensed skills classes during the summer. Learn more by visiting our Summer Boot Camp Page.
Dialectical Behavior Therapy teaches skills that help reduce the intensity and frequency of overwhelming emotions, while also offering guidance for navigating these distressing emotional moments. DBT skills are divided into four skill sets: Mindfulness & the Middle Path Distress Tolerance Emotion Regulation Interpersonal Effectiveness Together, these skill sets help build the foundation for a life that feels more meaningful and worthwhile.
Mindfulness and the Middle Path
Mindfulness is a core concept within DBT that promotes full awareness of your present moment (i.e. thoughts, feelings and physical sensations) without judgment and without trying to change it. Mindfulness and the Middle Path strives to:
- Focus the mind
- Direct attention
- Achieve a better understanding of feelings
- Validate self and others
- Recognize the dialectic
Pain is a part of life and being unable to deal with pain may lead to impulsive or destructive behavior. The goal of Distress Tolerance is to help people better cope with painful or distressing moments in more effective ways that won’t make the situation worse.
Emotion Regulation concentrates on taking control of emotions. Difficulty controlling extreme emotions can lead to impulsive or ineffective behaviors. The goals of Emotion Regulation are to:
- Better understand the emotions you experience
- Reduce emotional vulnerability
- Decrease emotional suffering
The focus of Interpersonal Effectiveness is building and maintaining positive relationships. This module introduces tools to express beliefs and needs, set limits and negotiate solutions to problems without threatening relationships with others. Interpersonal Effectiveness skills can help in:
- Taking care of relationships
- Balancing your needs with the demands and needs of others
- Balancing things you want to do with things you ought to do
- Building/developing mastery of self and self-respect
Miller, Rathus, & Landsman (1999). Adapted from Marsha M. Linehan’s Skills Training Manual for Treating Borderline Personality Disorder, Guilford Press, 1993.