Every Thursday, from 09/12/2019 to 05/28/2020, 6:45 PM - 8:45 PM
Location: CPCC, 3180 Crow Canyon Court Suite 140, San Ramon, CA US 94583
Dialectical Behavior Skills Training: Coping with Emotions and Improving Relationships
Dialectical Behavior Skills Training, or DBT, is a fancy name for an evidence-based treatment approach that helps to improve quality of life and relationships. DBT teaches practical and effective skills to help people reduce personal suffering from overwhelming emotions and damaging coping behaviors. DBT skills training is not primarily about “feeling better”, a good part of DBT skills training is about learning to be “better at feeling” uncomfortable emotions in the service of living a life that is fulfilling and meaningful. The skills are effective for a variety of problems including destructive anger, substance abuse, impulsive behavior, eating disorders, anxiety, and depression. DBT skills are also helpful for parenting sensitive and emotionally intense children and reducing conflict in distressed relationships. The skills are simple and straightforward, easy to learn, and taught in a group context that provides support for practice and accountability for change.
Session One: Mindfulness & Self-Compassion
Mindfulness is the ability to be aware, in the present moment, of thoughts, emotions, physical sensations, and actions without judging or criticizing yourself or your experience. Mindfulness can become the practice of being quiet and listening to self and God, experiencing God’s truth and grace (accepting ourselves as we are while acknowledging our need for change), and learning compassion toward ourselves and others.
Session Two: Distress Tolerance Skills
Distress tolerance skills will help you endure and cope with your emotional pain in a new and healthier way so that it doesn’t lead to undue suffering. The skills will teach you to distract, relax, and cope with painful events by building up your resilience and giving you new ways to soften the effects of upsetting circumstances.
Session Three: Emotion Regulation Skills
Emotion regulation skills will help you cope with intense reactions to your feelings in new and more effective ways. Skills include recognizing your emotions, being mindful of your emotions without judgment, and reducing your vulnerability and reactivity to negative thoughts and feelings.
Session Four: Interpersonal Relationship Skills
This DBT module covers interpersonal effectiveness skills, such as assertiveness, which is the ability to ask for what you want, say no, and negotiate conflict without damaging the relationship. The module also teaches additional skills for building healthy relationships and tools for ending destructive relationships.
Dialectical Behavior Skills Training is divided into four, eight-week modules. Each module is designed to be a 60-minute lecture and a 60-minute skills practice/sharing time.
Dates and Times:
Session One: Thursdays, September 12-October 31, 6:45-8:45
Session Two: Thursdays, November 14–January 23, 6:45–8:45 pm (no sessions on 11/28, 12/26 and 1/2)
Session Three: Thursdays, February 6–March 26, 6:45–8:45 pm
Session Four: Thursdays, April 9–May 28, 6:45–8:45 pm
Cost: $520 for each 8-week session (scholarships available based on financial need)
Registration: Each group is limited to twelve participants. An intake interview is required prior to registration. For more information call Jeanne James, LMFT at (510) 703-2653, Community Presbyterian Counseling Center at (925) 820-1467 or contact