DBT Skills Groups in Tacoma and across Washington state
Do you need practical tools for managing overwhelming emotions?
You're not alone—learning DBT skills in a group setting can give you the tools that help emotions feel more manageable.
Maybe your therapist has recommended DBT skills, or you've heard that DBT can help with emotional intensity, relationship problems, or impulsive behaviors. But you're not sure you need full comprehensive DBT with individual therapy, phone coaching, and all the components. You might already have a therapist you like and just need something to boost the important work you’re doing together.
You're struggling with emotions that feel too big to manage, relationships that are chaotic or painful, or behaviors you engage in that you later regret. You need concrete tools—not just insight or support, but actual techniques you can use in the moment when emotions overwhelm you or when you're about to do something destructive.
DBT Skills Group offers exactly that: structured training in the four skill sets that are the foundation of DBT, taught in a supportive group setting where you learn alongside others who understand what it's like to struggle with emotional intensity. You don't need to be in crisis or have a specific diagnosis—you just need to want practical skills that work.
Are your emotions too intense and you don't know how to manage them?
When emotions hit, they feel overwhelming and uncontrollable. Anger becomes rage that explodes before you can think. Sadness becomes despair that makes you want to give up. Anxiety becomes panic that paralyzes you. Fear feels like your world is ending. The intensity is real and exhausting, and you don't have effective ways to bring the emotions down to a manageable level.
You might react impulsively when emotions are intense—saying things you regret, making decisions you wouldn't make when calm, lashing out at people you care about, or engaging in behaviors that provide temporary relief but create long-term problems. You feel out of control, at the mercy of whatever emotion shows up, unable to think clearly or make good choices when you're emotionally flooded.
Or maybe you work hard to avoid emotions - numb, avoid, distract, or suppress. You might not even be able to identify what you're feeling half the time, and keep trying to just white-knuckle through—but nothing works sustainably. You need skills specifically designed for intense emotions, skills that actually help you regulate rather than just survive or make things worse.
Do you struggle to get close to people or maintain relationships?
You may struggle to know how to ask for what you need and worry about being demanding, or how to say no without feeling guilty or being attacked. Maybe you avoid conflict entirely, stuffing down your needs until you explode or withdraw completely. You long for close relationships but struggle to build and maintain them and get your needs met.
Our emotional well-being is heavily influenced by our relationships and social connection. When we don’t feel connected or that our needs are getting met in relationships, our mental health suffers.
You need interpersonal effectiveness skills—concrete strategies for asking for what you need, saying no while maintaining relationships, handling conflicts without destroying connections, and building relationships that are stable rather than chaotic. These aren't vague communication tips; they're specific, structured skills you can practice and use.
We understand that you need practical, concrete skills to manage emotional intensity and improve your life, whether or not you're in comprehensive DBT. At our clinic, we offer DBT Skills Group—a structured, educational group where you learn the four core skill sets of Dialectical Behavior Therapy: Mindfulness, Distress Tolerance, Emotion Regulation, and Interpersonal Effectiveness. You'll learn alongside others who understand what it's like to struggle with emotional intensity, and you'll leave each session with specific tools you can use immediately.
How DBT Skills Group teaches you life-changing tools
DBT Skills Group is like a class, not like what you might picture “group therapy” to be. We're not sitting in a circle sharing past trauma or confronting each other —we're teaching concrete skills through didactic presentation, discussion, and practice. Each week focuses on specific skills within one of the four modules. You'll learn the skill, discuss how to apply it, practice using it, and receive homework to implement it in your life between sessions.
Skills Group typically runs for 24-26 weeks (about 6 months), covering all four modules. Groups are small (typically 6-10 people) and meet weekly for 90-120 minutes. You can join at the beginning of any module - we have opportunities to join skills group every 4-6 weeks.
What can I expect in a DBT Skills Group?
We teach Mindfulness skills to help you stay present and aware. Mindfulness is the foundation of all other DBT skills. You'll learn to observe your thoughts and emotions without being controlled by them, describe what's happening without judgment, participate fully in the present moment rather than being stuck in the past or anxious about the future, and access "wise mind"—the integration of emotion and logic where you make balanced decisions. Mindfulness isn't about becoming calm or spiritual—it's about being aware of what's happening internally and externally so you have choice about how to respond. These skills help you create space between an emotion arising and your reaction to it, which is where change becomes possible.
We teach Distress Tolerance skills for surviving intense moments without making them worse. Life includes painful moments, strong emotions, and overwhelming urges. Distress Tolerance skills help you get through these moments without engaging in behaviors that create additional problems. You'll learn crisis survival skills that quickly calm your nervous system, distraction and self-soothing techniques for when you need to ride out overwhelming emotions and reality acceptance skills for tolerating pain you can't change right now or painful experiences in the past. These skills don't make the pain go away, but they help you survive it without suffering.
We teach Emotion Regulation skills to understand and manage your feelings. Emotions feel chaotic and uncontrollable when you don't understand them or know how to influence them. You'll learn to identify and label emotions accurately (emotions are easier to manage when you know what you're feeling and why), understand what makes you vulnerable to negative emotions and how to reduce that vulnerability through building regular habits and increasing positive emotions, and how to regulate unwanted emotions. These skills give you influence over your emotional life rather than leaving you at the mercy of your emotions.
We teach Interpersonal Effectiveness skills for healthy relationships and communication. Relationships are where many people struggle most, but they're also where we get the most meaning in life. You'll learn skills for asking for what you need effectively, maintaining relationships while having difficult conversations, maintaining your self-respect when saying no, and how to balance priorities (getting what you want, maintaining relationships, and maintaining self-respect) in different situations. These skills transform how you navigate relationships, increasing connection and getting your needs met.
We practice skills in group and assign homework for real-world application. Learning skills in group is just the beginning—the real change happens when you use them in your life. Each week you'll receive homework assignments: practicing specific skills, tracking when you use them and how they work, and completing worksheets that help you apply skills to your situations. We review homework in group, troubleshoot barriers, and celebrate successes. The group format provides accountability, support, and the opportunity to learn from others' experiences. You'll see how others apply skills creatively to their problems, which helps you think of ways to use skills in your own life. The shared learning environment reduces isolation and shame while accelerating skill acquisition.
Why choose DBT Skills Group at our clinic?
We offer evidence-based DBT Skills training taught by trained clinicians. Our Skills Group leaders are extensively trained in Dialectical Behavior Therapy, not just DBT skills. They are experienced in teaching these skills effectively and helping clients incorporate the skills in their lives. We follow the established DBT skills curriculum, using Dr. Marsha Linehan’s materials that have been validated through research. We don't offer a watered-down or modified version—we teach the actual DBT skills as they were designed by the treatment developer and researched. You're learning the same skills taught in comprehensive DBT programs, just without the individual therapy and phone coaching components. These skills have helped millions of people manage emotional intensity, reduce problem behaviors, and improve relationships.
Skills Group complements your existing therapy. Many participants are already working with therapists elsewhere and add DBT Skills Group to learn specific tools their current therapy doesn't provide. If you have a therapist, we can coordinate with them (with your permission) to ensure your skills learning integrates with your individual work.
We create a supportive, non-judgmental learning environment. Skills Group brings together people who understand what it's like to struggle with emotional intensity. You're not alone, you're not "too much," and you're not the only one who faces challenges. Group members support each other's learning, share creative applications of skills, and provide real-world examples that make skills more accessible. Our group leaders create a safe, structured environment where everyone can learn regardless of their starting point. We don't expect you to be good at skills immediately—we help you practice and make gradual improvements. The group format reduces shame and isolation while providing accountability and encouragement that helps you actually implement what you're learning.
Frequently Asked Questions
I don’t think I’d like group therapy. How is this different than group therapy?
DBT Skills group is like a class - it’s structured and educational. Group members are all there to learn and practice the skills. There is a schedule and curriculum, and each session has a set topic. There's discussion and some personal sharing as people apply skills to their situations, but the focus is always on learning and practicing skills, not on processing emotions or exploring personal history. If you want processing and emotional support, individual therapy or a process group provides that. Skills Group provides practical tools.
Do you offer DBT Skills Groups for Adults?
Yes! We offer in-person adult skills group at our Ruston, WA office and telehealth skills group for adults across Washington state.
Do you offer DBT Skills Groups for Adolescents?
Yes! We offer in-person adolescent and family skills group at our Ruston, WA Office and telehealth skills group for adolescents and families across Washington state. For adolescents, at least one parent or guardian participates in the skills group along with the teen.
When is the best time to join the skills group?
The skills curriculum runs in a cycle and our groups are ongoing. There are 4-week openings when new clients can join. Once we are in the middle of one of the longer modules, we close the group to new members, so that it isn’t confusing to start in the middle of a module that builds off the first weeks. While clients may learn the skills in different orders, research hasn’t found any difference in outcomes. You will get all the skills in the 6 months from when you start.
How do I know if DBT skills group is right for me?
You would start the process by having a phone call with our intake coordinator. After that initial brief conversation, you’d get scheduled for an intake with one of the group leaders to talk about your goals and challenges and learn more about group. You can ask questions to make sure group is the right fit for you before you start.