Out of control emotions can make it hard to maintain friendships, romantic relationships and can even jeopardise our careers. Many of us never learned the skills we need to cope with difficult emotions, and that makes it impossible to deal effectively with stressful or distressing situations that inevitably come up in our lives. This course teaches participants how to recognise, understand and regulate emotions so that they have more choices about how to manage day to day stressors and distressing events.
The next course starts 26th January 2021 9-11am EST, 2-4pm GMT.
£320 (GBP) / $420 (USD).
Now £240 / $315
If you would like to attend this course but are not able to pay the full fee please contact me and we will try to work something out. Sign up here.
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What will I have to do?
You will attend a 2-hour session each week and complete homework between sessions – this usually takes between 20 minutes and an hour. You will be invited to join a slack channel where additional resources will be posted and you will be invited to ask any questions that you have.
What do you do in a group meeting?
We start with a mindfulness exercise, then in each session after the first we would go through the homework and discuss each of our experiences with it. Then we would have a 5-10 minute break. After the break, we would learn a new skill in one of the areas I describe above.
Is this group therapy?
No, its learning new skills. I’m here to facilitate learning, on the understanding that we are peers that are seeking to learn these skills together. Each participant is an expert in their life, and will have a different relationship to the skills. This group is about learning more options for dealing with emotions and the challenges that we face in life.
Do I need to have a diagnosis to come to this group?
Absolutely not. DBT assumes that some people have a harder time coping with emotions than others, and managing impulses or behaviours. It suggests some of this is biological, but some comes from an invalidating social environment. Sadly, many of us live within one of those! Especially if we are queer, sex workers, people of colour, disabled etc.
Who will be there?
The group will have no more than 20 participants. If more than 20 people are interested in attending then a second group will be set up.
Who is this for?
This course is for people who are interested in developing resilience, living authentically and improving their relationships (and ending toxic ones).
Who is this course not for?
People that want quick fixes, people that don’t want to do homework or practice skills and people that will judge the life choices of others in the group.
What will the emotion regulation course cover?
Week 1 – Orientation and mindfulness
This is all about understanding the DBT approach, the rules of skills groups and the approach that DBT takes to mindfulness.
Week 2 – The emotion cycle & myths about emotion
This week is all about understanding the emotion cycle and debunking some myths about emotions that we might hold onto. You’ll get a chance to think about what myths affect you and how you might shift to more helpful beliefs. You will also have some time thinking about the pro’s and con’s of changing emotions.
Week 3 – Check the facts
This week is all about moving from awareness of your emotion towards changing your emotion. You will learn a process to work through an emotional situation. This skill is a critical starting point for working out whether to address your emotion with opposite action or problem solving.
Week 4 – Opposite action
This is all about finding ways to act in opposition to your emotion while feeling it. We talk about body language, ways of speaking and behaving in relation to a range of different emotions.
Week 5 – Problem solving
This is all about finding practical solutions for the problems at hand – once you’ve worked out what problem it is that you have to solve. It teaches a process for coming to solutions and creating actionable steps to put them into practice.
Week 6 – Accumulating positives and building mastery
This week is all about identifying your values and finding ways of incorporating them into your life in big and small ways. Pleasant events are an important part of creating a life worth living, and making sure that you are looking after your emotional health.
Week 7 – Cope ahead and Please
Cope ahead is all finding ways of preparing effectively for difficult future events. PLEASE is all about taking care of your body so that you reduce your biological vulnerability to emotional distress
Week 8 – Review of emotion regulation skills
We look back on the skills that we have learned and troubleshoot issues that come up. We will also review any specific skills folks would like to go over.