Challenge Overview

The DBT Skills Challenge

Overview of the DBT Skills Training Challenge

The DBT Skills Training Challenge is a program designed to deepen understanding and mastery of Dialectical Behavior Therapy (DBT) skills over the course of a year. This challenge covers the major aspects of DBT, structured into 52 weekly sessions that span across the four main skill areas of DBT. Most sessions are dedicated to exploring a different DBT skill, making this challenge ideal for individuals seeking comprehensive exposure to and practice of DBT techniques in a systematic and supportive setting.

Challenge Overview

Below you will find details on the challenge, including the purpose, structure, cadence, roles, meetings, and materials.

Purpose: The challenge facilitates weekly team meetings to systematically explore and master DBT skills across four foundational areas: Mindfulness, Interpersonal Effectiveness, Emotional Regulation, and Distress Tolerance. This approach ensures comprehensive skill development in a supportive group setting.
Structure: Participants engage as a team, meeting weekly to learn new skills and then applying these skills throughout the week. This format allows for continuous learning and practical application of the concepts.
Cadence: The challenge is structured to cover one section per week throughout the year, providing ample time for participants to thoroughly learn and practice each skill. Teams are encouraged to adapt the frequency of meetings to best suit their specific needs.
Roles: Roles within the team can be flexible to suit group dynamics. It is suggested that roles be rotated weekly, with different members taking turns to lead the meeting, conduct the mindfulness exercise, and oversee the skill introduction and deep dive. This rotation not only helps in evenly distributing responsibilities but also enhances engagement and learning opportunities for all members.
Meetings: Each weekly meeting is designed to promote a supportive learning environment:

5-10 min: Mindfulness Practice: Each meeting starts with mindfulness exercises to enhance present-moment awareness and engagement, which are fundamental to all other DBT skills. Groups can select from a wide range of mindfulness activities available online or elsewhere.
20 - 30 min: Homework Review: A review of the previous week's homework allows participants to share experiences and insights, fostering peer learning and group support.
30 - 45 min: Skill Introduction and Deep Dive: Each session focuses on introducing and exploring a new DBT skill in-depth, with comprehensive instruction and guided practice.
5-10 min: Skill Homework: Homework assigned at the end of each session encourages the application of learned skills throughout the following week, reinforcing learning and facilitating personal growth.

Materials: Participants will need a copy of “DBT Skills Training Handouts and Worksheets: Second Edition” by Marsha M. Linehan, which includes all necessary skill introductions and worksheets. For individuals wanting a deeper understanding of the concepts, the “DBT Skills Training Manual: Second Edition” by Marsha M. Linehan can also be purchased.

Content Overview

The Challenge encompasses the four primary areas of skill development in DBT, each tailored to address specific psychological needs and promote emotional resilience. Here's a concise overview of each area:

Mindfulness: The cornerstone of DBT, mindfulness skills are fundamental to all other techniques within the therapy. These skills teach participants to live in the moment, observe and describe their thoughts and feelings without judgment, and participate fully in life. Mindfulness training helps individuals increase their awareness and control over their mental processes, reducing impulsivity and emotional reactivity. By practicing mindfulness, participants learn to stabilize their minds and gain greater clarity and focus, enhancing their overall psychological well-being.
Interpersonal Effectiveness: This area focuses on enhancing one’s ability to interact with others assertively and maintain healthy relationships. Skills taught include how to ask for what one needs, how to assert oneself, and how to say no effectively while maintaining self-respect and relationships with others. Interpersonal effectiveness skills also involve strategies for balancing priorities versus demands, balancing the ‘give-and-take’ in relationships, and managing conflicts in ways that respect both one's needs and those of others.
Emotional Regulation: Emotional regulation skills aim to help participants understand and manage their feelings better. This includes learning to identify and label emotions, increasing positive emotional events, reducing vulnerability to emotion mind, and decreasing emotional suffering through various techniques. These skills are crucial for individuals who experience intense emotions as they provide tools to reduce the frequency and intensity of these emotional episodes and help prevent reactions from spiraling out of control.
Distress Tolerance: Distress tolerance is geared towards increasing a person’s tolerance of negative emotion, rather than trying to escape from it. Skills in this area include coping with situational and emotional crises in ways that are non-destructive. This includes learning to accept, find meaning for, and tolerate distress. Techniques such as distraction, self-soothing, and improving the moment are used to help individuals withstand emotional crises when emotions become overwhelming, providing them with means to survive and bear pain without resorting to harmful behaviors.

Each of these four DBT areas is designed to interact with the others, providing a comprehensive framework that addresses multiple dimensions of emotional and behavioral health. Participants are encouraged to integrate these skills into their daily lives to achieve improved mental health and stronger relationships.

Goals and Benefits

The primary goal of the DBT Skills Training Challenge is to equip participants with a robust set of tools to manage emotional and behavioral challenges more effectively. Benefits of participating in this year-long challenge include:

Comprehensive Skill Development: By covering a wide range of skills, participants can build a comprehensive understanding of emotional and behavioral regulation, enhancing their ability to cope with a variety of life's challenges.
Consistent Practice and Feedback: Regular sessions coupled with weekly homework and reviews provide ongoing practice and feedback, which are crucial for skill acquisition and refinement.
Peer Support and Learning: The group format of the challenge fosters a supportive learning environment where participants can share experiences and learn from each other, enhancing the overall learning experience.
Personal Growth and Resilience: Participants are likely to experience significant personal growth and increased resilience as they progress through the challenge, applying DBT skills to improve their mental health and interpersonal relationships.

This DBT Skills Training Challenge offers a unique and intensive opportunity to engage deeply with DBT skills, making it an ideal program for individuals committed to personal development and those seeking effective strategies to navigate complex emotional landscapes.