You may feel like your emotions often take over, sometimes too intensely, and controlling them feels impossible. You want to feel calmer, more collected, and communicate better. That’s where a DBT skills group comes in, to help you learn strategies to manage emotions and practice skills in a safe environment to build real-life confidence.
Key Takeaways
- DBT is an approach that teaches skills in mindfulness, emotion regulation, distress tolerance, and interpersonal effectiveness.
- DBT helps you manage emotions, improve relationships, and respond to life’s challenges with confidence.
- Our DBT skills group is a supportive weekly guided class where you learn, practice, and apply DBT skills with others, gaining perspective, accountability, and community.
- If you already have a therapist, you can still join our DBT skills group, using what you learn in group to enhance your individual therapy.
- Our DBT skills group may be right for you if you’re in therapy, want practical tools to manage emotions and communication, can attend weekly, and are 18 or older.
Sometimes, you feel overly reactive in ways that affect your well-being and relationships. Emotions often run high, and it can feel nearly impossible to dial them down. You may already be in therapy, but want a more practical approach you can use right away to tackle everyday challenges.
Our Dialectical Behavior Therapy (DBT) skills group offers support, helping you learn strategies that can be applied beyond the office. You’ll also have the chance to share experiences with others facing similar challenges—and learn from one another.
What is DBT?
Dialectical Behavior Therapy, created by Dr. Marsha Linehan, is an evidence-based therapy designed to help people manage overwhelming emotions, build healthier relationships, and create a more balanced life.
DBT teaches four core skill areas—mindfulness, emotion regulation, distress tolerance, and interpersonal effectiveness—all of which support you in responding to life’s challenges with more confidence and clarity.
What is a DBT Skills Group?
A DBT skills group is a structured, supportive class where you learn and practice DBT tools alongside others. It’s more like a weekly workshop rather than group therapy in the traditional sense.
In essence, you’ll learn new skills, see how other people apply them, and practice together in real time. Many people find the group format empowering because it provides perspective, accountability, and a sense of community.
What if I Already Have a Therapist?
Then that’s great! To join our DBT skills group, you must already be working with an individual therapist—either within our practice or elsewhere.
We encourage you to bring the skills and homework from the group into your individual sessions. This allows you to explore the skills more deeply and apply them to the things that matter most in your life.
Is a DBT Skills Group Right for Me?
You may be a good fit if:
- You’re already in therapy
- You want practical tools to help you regulate emotions, reduce reactivity, and communicate more effectively
- You’re able to commit to attending weekly group sessions
- You’re open to practicing skills between sessions for the best results
For individuals struggling with intense, daily difficulty managing emotions, we may recommend a full DBT program instead, as it offers more comprehensive support.
Participants must be 18 or older to join.
How Long Is the Group?
Each group session is 90 minutes.
The curriculum begins with two weeks of Core Mindfulness, which lays the foundation for all other DBT skills. After that, we move into six weeks of Emotion Regulation, where you’ll learn how to understand your emotions, decrease emotional vulnerability, and build a more balanced day-to-day experience.
Find Help Through Our DBT Skills Group in Baltimore, MD
If you’re tired of feeling overwhelmed by emotions and want to turn them into something positive, we can help you regulate your emotional responses for a more balanced life.
Our Baltimore-based practice is offering DBT skills–focused group therapy led by a specialized therapist. Fill out our group interest form to know more or schedule a free 15-minute consultation here.
FAQs
What are the 4 techniques of DBT?
As we mentioned earlier, the four main skills of DBT are Mindfulness, Distress Tolerance, Emotion Regulation, and Interpersonal Effectiveness—helping you stay present, manage emotions and crises, and build healthier relationships.
Who is DBT not suitable for?
DBT is not recommended as a primary treatment for certain conditions, such as panic disorder, agoraphobia, PTSD, or psychotic disorders, and may not be suitable for those with intellectual disabilities. Depending on the symptoms, it may be beneficial when combined with other therapeutic approaches.
What are DBT skills for a group?
The exercises we practice in our DBT skills group typically cover the four core DBT skills: mindfulness, distress tolerance, interpersonal effectiveness, and emotional regulation.
Examples of exercises used in DBT skills groups include TIP (Temperature, Intense Exercise, Paced Breathing), checking facts for emotions, or GIVE (Gentle, Interested, Validate, Easy manner).
What are some examples of DBT skills?
Examples of DBT skills you’ll learn in our DBT skills group include:
- Staying present
- Managing crises effectively
- Using models such as ACCEPTS or TIP
- Understanding and managing feelings
- Assertiveness
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