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What Are DBT Skills Groups? A Practical Guide to Building a Life Worth Living

Tue, 28 Jul 2026 18:15:23 GMT

What Are DBT Skills Groups? A Practical Guide to Building a Life Worth Living

Dialectical Behavior Therapy (DBT) Skills Groups are one of the most effective and structured ways for individuals to learn practical tools for managing intense emotions, improving relationships, coping with stress, and creating meaningful change. While traditional therapy often focuses on processing experiences and emotions, DBT Skills Groups emphasize learning and practicing specific skills that can be applied in everyday life.

Whether someone is struggling with anxiety, depression, emotional dysregulation, self-destructive behaviors, relationship difficulties, or overwhelming stress, DBT skills can provide a roadmap for navigating life's challenges more effectively.

What Is DBT?

Dialectical Behavior Therapy was developed by psychologist Dr. Marsha Linehan in the late 1980s. Originally designed to treat individuals with chronic suicidal thoughts and Borderline Personality Disorder, DBT has since been adapted and studied for a wide range of mental health concerns, including:

Anxiety disorders
Depression
Post-traumatic stress disorder (PTSD)
Eating disorders
Substance use disorders
Self-harm behaviors
Emotional dysregulation

The term dialectical refers to balancing two seemingly opposite ideas: acceptance and change. DBT teaches individuals to accept themselves as they are while simultaneously working toward meaningful personal growth.

What Is a DBT Skills Group?

A DBT Skills Group is often described as resembling a class more than a traditional therapy group. Participants learn evidence-based coping strategies in a structured, supportive environment. Rather than focusing primarily on discussing problems, group members are taught specific skills and encouraged to practice them between sessions.

Groups are typically led by one or more trained mental health professionals and may meet weekly for 60 to 120 minutes. Many programs run through a full DBT curriculum over several months, allowing participants ample opportunity to learn, practice, and integrate new skills into their daily lives.

While participants may share examples and experiences, the primary focus is on skill acquisition and application rather than group processing.

The Four Core DBT Skill Modules

1. Mindfulness

Mindfulness forms the foundation of all DBT skills. It involves learning to pay attention to the present moment intentionally and without judgment.

Participants learn how to:

Notice thoughts, emotions, and sensations without becoming overwhelmed by them
Increase awareness of current experiences
Reduce automatic reactions
Improve focus and concentration
Develop greater self-understanding

Mindfulness helps individuals step out of "autopilot" and respond to situations more thoughtfully rather than impulsively.

2. Distress Tolerance

Life inevitably includes pain, disappointment, and crisis. Distress Tolerance skills help people survive difficult moments without making the situation worse.

Skills may include:

Crisis survival strategies
Grounding techniques
Self-soothing practices
Radical acceptance
Managing urges and impulses

These tools are especially beneficial during periods of intense emotional distress when immediate solutions may not be available.

3. Emotion Regulation

Many individuals seek therapy because emotions feel overwhelming, unpredictable, or difficult to manage. Emotion Regulation skills help participants better understand and influence their emotional experiences.

Participants learn how to:

Identify and label emotions accurately
Understand the purpose of emotions
Reduce emotional vulnerability
Increase positive emotional experiences
Respond effectively to difficult feelings

Over time, these skills can reduce emotional intensity and increase a sense of control and resilience.

4. Interpersonal Effectiveness

Healthy relationships are essential for overall well-being, yet many people struggle with communication, boundaries, and conflict.

Interpersonal Effectiveness skills teach participants to:

Ask for what they need
Say no when necessary
Set healthy boundaries
Navigate conflict effectively
Maintain self-respect
Strengthen relationships

These skills can be transformative for individuals who frequently experience misunderstandings, people-pleasing, or relationship stress.

Who Can Benefit from a DBT Skills Group?

DBT Skills Groups can benefit a wide range of individuals, including those who:

Experience intense or rapidly changing emotions
Struggle with anxiety or depression
Have difficulty managing stress
Engage in impulsive behaviors
Experience relationship challenges
Feel overwhelmed by life's demands
Want more effective coping skills

Importantly, participants do not need a specific diagnosis to benefit from learning DBT skills. Many people find these strategies useful for managing everyday stressors and improving overall emotional well-being.

Common Misconceptions About DBT Groups

"I Have to Share Deep Personal Details"

Many people are hesitant to join a group because they fear being pressured to disclose personal information. In reality, DBT Skills Groups focus primarily on learning and practicing skills. Participants are generally encouraged, but not required, to share experiences relevant to the skills being taught.

"Groups Are Only for Severe Mental Health Concerns"

While DBT was originally developed for individuals with significant emotional and behavioral challenges, the skills themselves are broadly applicable. Many people attend DBT groups simply to improve emotional resilience, communication, and coping abilities.

"Learning Skills Isn't the Same as Therapy"

Although DBT Skills Groups are educational in nature, the skills taught can lead to profound personal growth and meaningful behavioral change. Many participants find that practicing these skills enhances the work they do in individual therapy.

What Can Participants Expect?

A typical DBT Skills Group may include:

Review of previously learned skills
Discussion of homework or practice assignments
Introduction of new concepts and strategies
Guided exercises and demonstrations
Opportunities for questions and skill application

Between sessions, participants are encouraged to practice the skills in real-life situations. Like learning any new ability, repetition and consistency are key to success.

The Long-Term Benefits of DBT Skills

Individuals who actively engage in DBT Skills Groups often report:

Increased emotional awareness
Improved stress management
Greater confidence in coping with challenges
Healthier relationships
Reduced impulsive behaviors
Enhanced self-compassion
Improved overall quality of life

The ultimate goal of DBT is not perfection. Rather, it is helping individuals build a life that feels meaningful, balanced, and worth living.

Final Thoughts

DBT Skills Groups offer a structured, practical, and empowering approach to personal growth. By learning skills in mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness, participants gain tools they can use for years to come.

In a world where stress, emotional overwhelm, and relationship challenges are increasingly common, DBT provides a powerful framework for developing resilience, increasing self-awareness, and creating lasting change. Whether used alongside individual therapy or as a standalone intervention, DBT Skills Groups can be an invaluable resource for individuals seeking healthier ways to navigate life's challenges.

Want to know more?

Take the first step toward a more balanced and fulfilling life. Book your free DBT Skills Group Consultation today and explore how DBT can support your personal growth and well-being.

Sources: Information in this article is based on the work of Marsha Linehan, PhD, founder of Dialectical Behavior Therapy, including the DBT Skills Training Manual (2nd ed.), and resources from the Linehan Institute and SAMHSA.

Bringing Baby Home—Supporting Families Through Life’s Biggest Transition

Fri, 16 Jan 2026 18:12:21 GMT

Bringing Baby Home—Supporting Families Through Life’s Biggest Transition

Bringing Baby Home—Supporting Families Through Life’s Biggest Transition

Welcoming a new baby is one of life’s most profound transitions. But did you know there’s a research-based program designed to help families thrive during this time?

What Is the Bringing Baby Home Program?

The Bringing Baby Home (BBH) Program, developed and extensively researched by The Gottman Institute, is all about enhancing the wellbeing of babies and children by strengthening the families who care for them. Rooted in decades of relationship and child development research, BBH supports expectant and new parents as they navigate the joys and challenges of welcoming a child.

BBH’s mission is to create meaningful social change by making research-based support accessible to families everywhere. By integrating the program into birth preparation classes and family service offerings, BBH helps parents build a strong, emotionally attuned foundation—nurturing both their baby’s development and their relationship as partners. Thanks to its continued success and expansion, millions of families from all backgrounds, cultures, and income levels can gain the tools they need to create a resilient, connected, and supportive home environment. The program is offered as a 12.5-hour workshop for both expectant parents and those with newborns.

What Do Participants Learn?

BBH is a research-based, psycho-educational intervention focused on helping new and expectant parents of infants and toddlers. The program equips families with the knowledge and skills needed to cope constructively with the changes brought by the birth of a child. Participants learn how to strengthen their friendship, increase intimacy, and regulate conflict. They also gain insights into child development, coordinating with family members, and keeping both parents involved. Sensitive and responsive parenting is at the heart of the program, promoting healthier infants and supporting children’s emotional, social, cognitive, and physical development. Notably, BBH encourages early parent-infant dialogue, laying the foundation for childhood literacy.

Key Skills Taught in the Program

Over the course of the workshop, participants will learn:

How to maintain relationship satisfaction after the birth of a baby
Ways to reduce relationship hostility and increase affection
How to promote positive parent-baby interactions
Strategies for increasing quality parent involvement
Reducing the impact and severity of perinatal mood disorders
What to expect during the transition to parenthood
Insights into child development in the first year
How to coordinate with family and caretaking members
More effective communication strategies
Strengthening friendship, intimacy, and conflict resolution skills
Recognizing signs of perinatal mood, anxiety, and adjustment disorders, and being aware of support and treatment options

Who Can Benefit?

BBH is intended for expectant and new parents of infants and toddlers. Couples who are thinking of having a baby or planning to have one in the near future can also benefit from this content.

Currently, Broken Gold Counseling offers BBH content within couples therapy sessions, rather than as standalone workshops. These sessions include specific BBH content and are tailored for couples expecting or who have just had a baby. Couples can book as many or as few sessions as they wish, ensuring flexibility and accessibility. If you’re interested in learning more, you can book a BBH consultation session to explore the content further.

How Is BBH Offered?

Reflecting on 2025: My Professional Journey

Sun, 04 Jan 2026 18:24:42 GMT

Reflecting on 2025: My Professional Journey

2025 - A Year of Growth, Challenges, and Achievements

Let’s take a moment to look back on 2025, shall we? Now that 2026 is here, I can’t help but think about all the ups and downs, achievements, and learning experiences that shaped my professional path last year. It’s been a whirlwind of transitions, new doors opening, and plenty of moments that reminded me why I’m passionate about what I do. Here’s my recap of a year that truly made an impact.

Embracing New Opportunities

The year kicked off with a healthy dose of anticipation. I found myself stepping into new roles and taking on responsibilities that stretched my skills in exciting ways. Whether I was diving into ways to expand business through Broken Gold Counseling, taking on new trainings, making new connections, or saying goodbye to previous ones these experiences pushed me to grow and adapt. Honestly, getting out of my comfort zone was challenging—but it made all the difference.

· Bringing Stephanie onto the team : This year, I decided to branch out after meeting and working with Stephanie. We felt that the working relationship would be a good fit for us, and I was excited for the new challenges and opportunities this change presented for both of us and for BGC. In particular, this change brought along a lot of changes to operational systems. Going from a solo-practitioner to operating as a duo meant a lot of changes for how we operate the business side.

· Joining a new team and Lihtan Therapy Collective : I was presented with a unique opportunity to join another clinic part-time in 2025. I know, it seems weird to have your own private practice and then be joining another clinic, however, this clinic is run by two amazing female clinicians, one of whom I knew from previous work in the public sector, and after hearing about the work that they were doing in their clinic, I was very keen to be a part of this dynamic group of therapists. I am so glad that this opportunity came across my path, and I absolutely love working at Lihtan. It has been so lovely to have the chance to consult and get regular feedback and support from other therapists who intimately know the type of work you are doing and the types of clients that you are supporting, as they are also doing the same work and supporting clients with similar presentations. There are many more unique opportunities in store for me as part of this team in 2026, and I am excited for them all.

· Becoming a Bringing Baby Home Educator : This year, I completed the Bringing Baby Home training through the Gottman Institute. This unique training teaches clinicians to teach new families about the transition to parenthood through a combination of scientific research and specific exercises. This program can be offered as a workshop and it can also be part of couples therapy treatment that is intended for expectant couples or those with newborns.

· Completing my Advanced Accelerated Resolution Therapy (ART) training : last month, I was finally able to complete this training after completing the Basic ART training in 2019. I am so excited to be able to offer new techniques to clients with this trauma therapy.

Navigating Challenges

Of course, not everything went smoothly. There were plenty of hurdles, a few unexpected roadblocks, and some things that did not go as planned. The biggest one that is important to mention is that I had to say good-bye to Stephanie as part of BGC. Unfortunately, working at BGC was not the best fit for what she was looking for, but she has moved on to another exciting career opportunity, and her departure from BGC was amicable. Additionally, after a decade of service in the public sector, I decided to leave my part-time position for other opportunities. This was an exciting, and also scary step forward. Each obstacle taught me something valuable. Resilience and flexibility were my watchwords, and by keeping an open mind, I turned those setbacks into steppingstones. Growth mindset thinking is always the model I choose to follow, and challenges, roadblocks, and disappointments are also opportunities to create something else.

Fostering Connections

If there’s one thing I’m grateful for, it’s the relationships I built and strengthened over the year. Networking with peers, working with cross-functional teams, and sharing ideas brought new inspiration and support. To everyone who challenged me and celebrated with me, thank you for being part of this journey.

Now, I’m heading into 2026 with all these lessons in my back pocket, and my eyes on new projects and things to focus on this year. My plan? Keep growing, chase new opportunities, and be there for others on their own paths forward. Thanks for reading and sharing this reflection with me. Here’s to another year of learning, achievement, and collaboration!

Looking Ahead