Distress Tolerance Skills
DBT Adult Skills
ThinkGoodTherapy's DBT Adult Skills Group is where you can gain essential tools to navigate life's toughest moments. Our program focuses on teaching effective distress tolerance skills, empowering you to manage overwhelming emotions and build resilience in a supportive, understanding environment.
Life often throws unexpected challenges our way, and sometimes it feels like our emotions are in the driver's seat. This group offers a structured yet compassionate space to learn concrete strategies for calming intense feelings, making thoughtful choices, and preventing situations from escalating. You'll discover how to cope with distress in healthier ways, leading to greater emotional stability and an improved sense of control over your reactions.
What We'll Explore
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✺ Week 1
Introduction to Distress Tolerance
Learn the core principles of distress tolerance, understanding how to accept and cope with painful emotions and situations effectively.
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✺ Week 2
Self-Soothing Techniques
Discover how to use your five senses (sight, sound, smell, taste, and touch) to calm and comfort yourself during times of stress.
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✺ Week 3
ACCEPTS Skills
Master distraction techniques using ACCEPTS (Activities, Contributing, Comparisons, Emotions, Pushing Away, Thoughts, and Sensations) to redirect your focus from distressing emotions.
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✺ Week 4
IMPROVE the Moment
Learn strategies to make the present moment more bearable, including imagery, finding meaning, prayer, relaxation, focusing on one thing, taking a "vacation" from your problems, and self-encouragement.
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✺ Week 5
Pros and Cons
Develop the ability to weigh the advantages and disadvantages of different actions to make wise decisions, especially when facing difficult urges.
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✺ Week 6
Crisis Survival Skills
Integrate all learned skills to create a personalized plan for navigating emotional crises effectively and safely.
The Details
Led by Licensed Clinical Social Worker (LCSW) Jane Kim-Yang, each 50-55 minute session offers a blend of insightful discussion, interactive activities, and shared experiences.
When: Wednesdays at 12:00 PM CT
Group Length: 8 weekly one-hour online sessions
Participants: 4+ individuals
Cost: $150 for the full 6-week program ($25 per session)
Cancellation Policy: You may cancel your participation up to one week before the first scheduled session for a full refund. Cancellations made with less than one week's notice, or no-shows, will not be refunded.