You can choose courage or you can choose comfort. You cannot have both.

-Brene Brown

DBT Skills Group

What is Dialectical Behavioral Therapy (DBT)?

DBT is a structured, evidence-based modality used to teach coping strategies, emotional regulation, resilience, and enhance social relationships.

Each week, you'll dive into a new DBT skill and have the chance to reinforce your learning through dynamic discussions, interactive worksheets and creative art therapy activities. This closed-format group ensures a safe, consistent space for growth, connection, and trust, with no new members joining once the group is formed. The group will be led by Eme and Stephanie. Eme is a provisionally licensed art therapist specializing in supporting the queer community. Stephanie is a clinical counselor with expertise in relational therapy. Together, they’ll create an inclusive, supportive environment to help you challenge negative thought patterns and develop effective coping strategies. Group therapy is a great addition to individual therapy and relational work. To learn more about the benefits of group therapy, visit Snow Lake’s blog.

DBT has been demonstrated to be effective in helping people work through problems including:

  • Overwhelming emotions

  • Anxiety

  • PTSD

  • Impulsive behavior

  • Self-injury

  • Suicidal ideations

  • Substance abuse

  • Eating disorders

  • Trauma

  • Challenging relationships dynamics

  • Personality disorders

    Investment

    We accept BCBS PPO, United/Optum, Cigna and Aetna insurance plans. For individuals opting to pay out of pocket, we offer a sliding scale fee ranging from $20 to $40 per group session, based on financial need.

    When/Where

    The group starts January 16th and meets every Thursday in person at our Logan Square office from 6pm until 7:30pm. The group meets for 12 weeks and the final group session is on April 3rd. The group is capped at 10 participants for an intimate experience. Please join our waitlist by filling out our contact form and indicating your interest in joining the group.

DBT Group Therapy

  • Mindfulness

    Mindfulness is the ability to focus on, acknowledge, and accept the present moment—including our physical, mental, and emotional states.

  • Distress tolerance

    Learning how to increase your distress tolerance can help individuals navigate difficult situations and overwhelming emotions without engaging in self-destructive or impulsive behaviors. 

  • Interpersonal effectiveness

    The main goals of Interpersonal Effectiveness is to advocate for yourself without harming your relationship with the other person, and without compromising your self-respect.

  • Emotion regulation

    Learn skills to help manage emotions instead of being managed by them, reduce vulnerability to negative emotions, and build positive emotional experiences.

Join our waiting list

What to Expect

Before joining the group, all participants will complete a brief screening intake to ensure a good fit and group cohesiveness. This 30-45 minute session will be conducted virtually with Eme.

To get started, simply fill out our contact form to express your interest in joining the group. Once we receive your form, you’ll receive an invitation to book your intake session through our secure client portal.

Below, you’ll find the general itinerary for the 12-week group program.

12-Week DBT Skills Itinerary

A creative and interactive journey into Dialectical Behavior Therapy (DBT) skills with hands-on activities.

Week 1: Introduction to Distress Tolerance

  • Learn: What is DBT, and how can it help you?

  • Create: A personalized Distress Tolerance Action Plan.

  • Activity: Distress Intolerant Beliefs Drawing

Week 2: Interpersonal Effectiveness

  • Learn: Different communication styles and how to use “I” statements effectively.

Week 3: Mindfulness - Wise Mind

  • Learn: The concept of Wise Mind and how it integrates Emotion Mind and Reasonable Mind.

  • Activity: Wise Mind Venn Diagram

Week 4: Emotion Regulation - Zones of Regulation

  • Learn: How to identify emotional states and develop strategies to shift or maintain them.

  • Activity: Zones of Regulation Toolbox

Week 5: Distress Tolerance - ACCEPTS & Ride the Wave

  • Learn: Strategies for managing intense emotions and staying grounded.

  • Activity: Ride the Wave Art

Week 6: Interpersonal Effectiveness - Boundaries

  • Learn: How to set and maintain healthy boundaries in different environments.

  • Activity: Sand Tray Boundaries

Week 7: Mindfulness Techniques & Gratitude Journals

  • Learn: Techniques for staying present and cultivating gratitude.

  • Activity: Draw Your Breath

Week 8: Emotion Regulation - Reducing Vulnerability to Negative Emotions

  • Learn: Practical strategies to increase resilience

  • Practice: Create a daily self-care plan that incorporates these resilience strategies.

Week 9: Distress Tolerance - IMPROVE, Self-Soothe & Pros/Cons

  • Learn: How to improve the moment, self-soothe using your senses, and weigh the pros and cons of action versus inaction.

  • Activity: Self-Soothe Grid

Week 10: Interpersonal Effectiveness - Advanced Skills

  • Learn: Refined techniques for navigating relationships, including DEARMAN for assertiveness, GIVE for maintaining relationships, and FAST for self-respect.

  • Practice: Corresponding worksheets and group discussion

Week 11: DBT House & Five Senses Mindfulness

  • Activity: DBT House Art

    • Build a visual representation of your life as a house. Include:

      • Basement: Behaviors you want to change.

      • Foundation: Core values.

      • Walls: Support in your life.

      • Rooms: Emotions, goals, and dreams.

      • Roof and Chimney: Protection and stress relief.

      • Learn: Five senses mediation

Week 12: Emotional Regulation - Nonjudgmental Observation & Opposite Action

  • Learn: How to observe and describe emotions without judgment and use Opposite Action to change emotional states.

  • Rock Painting: Final Exercise