DBT Groups
Struggling to learn the skills to cope?
Our next groups will be running in person Mondays 6:30pm till 8:30pm and online Thursdays 10am till 12pm starting late March.
We have a set length face to face program running in Payneham and an online option where you can come to one session or many.
To find out if the groups will be a good fit for you or to begin intake please reach out. Keep reading for more information on DBT skills groups.
Dialectical Behaviour Therapy (DBT) is an evidence-based treatment that helps people manage overwhelming emotions, improve relationships, and develop effective coping skills. Originally designed for people with Borderline Personality Disorder, DBT has shown to be effective for a range of mental health concerns.
Our structured, supportive DBT groups provide a safe environment to learn and practice essential life skills. Over the course of our programs, we’ll cover:
- Mindfulness: to help you stay present and respond thoughtfully
- Distress Tolerance: to get through crises safely and reduce the impacts of distress
- Emotion Regulation: to identify, describe and effectively regulate
- Interpersonal Effectiveness: to express needs and stay balanced in your relationships
Why Choose Group Therapy?
- Focus on Learning skills
- Learn from others’ experiences and insights
- Practice new skills in a supportive environment
- Reduce feelings of isolation and shame
- Cost-effective compared to individual therapy
Our Approach
Led by experienced, qualified psychologists, our groups balance education, skills practice, and group discussion. We foster a non-judgmental, validating environment where you can grow and heal.
Take a step towards building a life worth living. Contact us today to learn more about our DBT groups and how they can support your journey to wellbeing.
Helpful Advice:
Here are 5 DBT skills that people can start practising before their group therapy begins:
- Mindfulness: ‘Observe and Describe’ Take a few minutes each day to observe your surroundings without judgement. Notice what you see, hear, smell, and feel. Then, practise describing these observations in a factual way, without interpreting or evaluating them.
- Distress Tolerance: ‘TIPP’ Skills When feeling overwhelmed, try the TIPP technique: T – Temperature (splash cold water on your face) I – Intense exercise (do jumping jacks or run on the spot) P – Paced breathing (slow your breathing) P – Progressive muscle relaxation (tense and relax your muscles)
- Emotion Regulation: ‘Check the Facts’ When experiencing a strong emotion, pause and ask yourself: • What is the emotion? • What event triggered the emotion? • What are my interpretations or thoughts about the event? • Am I making assumptions or jumping to conclusions?
- Interpersonal Effectiveness: ‘GIVE’ Skill When interacting with others, remember GIVE: G – (be) Gentle I – (act) Interested V – Validate E – (use an) Easy manner
- Wise Mind: Balancing Emotion and Reason Before making decisions, try to access your ‘Wise Mind’ – the balance between your emotional mind and rational mind. Take a moment to consider both your feelings and the facts before choosing how to respond.
These skills take practice. Start with small, consistent efforts, and be patient with yourself as you learn. These exercises can provide a helpful foundation before your DBT group begins, but they’re not a substitute for comprehensive DBT treatment.
