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Learn DBT Skills In A Group
Weekly sessions are available. Grouport offers therapist-led dialectical behavior therapy skills groups online. The first 12 weeks covers fundamental DBT skills.
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Emotions, with their intense power and depth, are pivotal in shaping our experiences, actions, and interactions. While they serve as tools to communicate our needs, desires, and boundaries, mismanagement can lead to personal and social challenges. Regulating emotions, therefore, isn’t about stifling or denying them but about understanding, expressing, and navigating them in healthy ways. This article delves into techniques and practices that can assist in achieving emotional equilibrium.
According to the University of West Alabama, our six basic emotions are sadness, happiness, fear, anger, surprise and disgust. All emotions, from elation to despair, have their place. It's essential to acknowledge and accept every emotion as a valid response to our experiences. By reframing our perspective of emotions as neither inherently 'good' nor 'bad,' we cultivate an environment where they can be observed without judgment.
Emotions are closely tied to our physiology. The rush of adrenaline during fear or the warmth in the cheeks from embarrassment, for instance, reminds us that our feelings are deeply rooted in our body's reactions. Recognizing these physiological signs can serve as early cues to begin our emotional regulation practices.
One of the simplest yet most effective methods is deep breathing. When overwhelmed, taking slow, deep breaths can help calm the nervous system. Grounding exercises, such as focusing on physical sensations like the feet on the ground, can also draw our attention away from spiraling thoughts and anchor us in the present.
This involves altering our perspective towards a situation to view it in a less distressing light. For instance, instead of seeing a mistake as a failure, one could view it as a learning opportunity.
Allocating a specific time each day to process emotions can prevent them from piling up. During this period, engage in journaling, meditation, or simply sit with your feelings, acknowledging and letting them pass.
Regular self-reflection can boost our awareness of emotional triggers, patterns, and responses. This heightened understanding allows us to anticipate emotional upheavals and deploy regulation techniques proactively.
While the journey of emotional regulation is deeply personal, it need not be solitary. Engaging in conversations with trusted individuals, whether friends, family, or professionals, can provide invaluable perspectives and coping strategies.
Activities that evoke joy, relaxation, or contentment—be it reading, music, art, or nature walks—serve as buffers against emotional distress. Making them a regular part of our routine ensures a reservoir of positivity to tap into during challenging times.
It's easy to become so enmeshed in our feelings that we mistake them for our entire identity. By saying, "I am sad" instead of "I feel sad", we fuse our identity with our emotion. By creating a subtle separation, we can remind ourselves that emotions are transient and don't define our entirety.
Constantly replaying past events, especially distressing ones, can trap us in a cycle of negative emotion. By practicing mindfulness and staying in the present, we can prevent ourselves from getting stuck in past regrets or anxieties about the future.
It might seem beneficial in the short term to ignore or push down strong feelings, but this can lead to a build-up of unresolved emotional tension. Emotions demand acknowledgment; by facing them head-on, we can process and move past them more healthily.
Our understanding of ourselves and our emotions is never complete. By remaining open to new insights and knowledge about emotional well-being, we can adapt and refine our emotional regulation strategies.
It's crucial to understand our emotional limits and establish boundaries accordingly. This could mean limiting exposure to distressing news, distancing ourselves from toxic relationships, or simply learning to say 'no' when overwhelmed.
Every time we successfully regulate our emotions or navigate a challenging situation with grace, it's a testament to our growth. Recognizing and celebrating these victories, no matter how minor they seem, reinforces our confidence and motivates us to continue on the path of emotional mastery.
Emotions, being an intrinsic part of the human experience, add depth, color, and meaning to our lives. By embracing emotional regulation practices, we equip ourselves to live with greater harmony, clarity, and purpose. As we journey through life's highs and lows, a balanced emotional landscape serves as a guiding compass, enabling us to navigate challenges with resilience and savor joys with gratitude.
Grouport Therapy provides online group therapy for anger management, anxiety, borderline personality, chronic illness, depression, dialectical behavior therapy, grief and loss, obsessive compulsive disorder, relationship issues and trauma and PTSD. Our licensed therapists lead weekly group sessions conducted remotely in the comfort of members' homes. According to participant feedback, 70% experienced significant improvements within 8 weeks.
You don't have to face these challenges alone. Join our community and work together towards a brighter future. Sign up for one of our groups today and begin your journey towards meaningful, lasting change and renewed hope.
We also offer skills groups, such as our dialectical behavior therapy skills group. Our DBT Skills Group, is a therapist-led module driven group that will provide you new skills to replace behaviors and emotions causing friction in your daily life and relationships. It is excellent for interpersonal connections, building social skills concerning relationship issues, improving emotion regulation & distress tolerance, and developing deeper mindfulness.
We offer DBT group therapy online to improve emotion regulation, distress tolerance, mindfulness, & interpersonal skills. Get effective and affordable treatment.
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