What to Expect in a DBT Group (and Why It Might Surprise You)

If you’ve ever heard the term “DBT group” and thought, “Group therapy sounds intense… what even is DBT?” You’re not alone. A lot of people picture something scary or clinical, maybe even an unstructured, unclear group where it’s not clear what the goal is. But DBT, which stands for Dialectical Behavior Therapy, is actually warm, practical, and even fun at times!

At Catalyss Counseling, we’re starting a new DBT group in September, and we’re inviting folks who are ready to make real, lasting changes in their lives. If you struggle with big emotions, overthinking, or tricky relationship patterns, this could be a great fit for you.

Let’s talk about what to expect in a DBT group and why it might surprise you.

First, What is DBT?

DBT is a kind of therapy that teaches you skills for:

• Managing + regulating intense emotions

• Calming your mind when you’re stuck in overthinking

• Navigating people-pleasing

• Improving your relationships

• Building a life that feels more balanced and peaceful

It’s called dialectical because dialectics are all about balancing two things: accepting yourself as you are right now and working toward positive changes in your life.

What Actually Happens in a DBT Group?

Think of a DBT group like a class for your emotional health. It’s not about sitting in a circle and sharing your deepest secrets (unless you want to). Instead, you’ll learn skills, practice them, and talk about how to use them in real life.

Each week, you will:

• Learn a new tool for managing and understanding your feelings

• Try short exercises to help you focus and stay present

• Hear from other people who get it, because they’ve been there too

Surprise 1: You don’t have to spill your whole life story!

A lot of people worry: What if I don’t want to talk about certain things? In DBT group counseling, you don’t have to share more than you’re comfortable with. The focus is on learning and practicing instead of going deep into personal history unless you choose to.

Surprise 2: It’s not just for one kind of person

DBT was first designed to help people with very intense emotions, but now it’s used for so much more. DBT can help people who:

• Feel like their emotions run the show

• Struggle to trust themselves

• Struggle with perfectionism and overthinking

• Avoid conflict and always put others first

• Have trouble setting, or keeping, boundaries

• Want healthier, more stable relationships

Surprise 3: You’ll probably feel less alone

When you join a DBT group, you’re not just learning from the group facilitators. You’re also learning from each other. There’s something powerful about hearing, “Oh wow, I do that too!” You’ll realize your struggles aren’t weird or shameful - they’re human!

How DBT Skills can Change Your Life

We’ve talked about the benefits of DBT, but how do these skills actually work in practice? Let’s break them down.

1. Manage + regulate intense emotions.

If you feel things intensely, like anger, sadness, or anxiety, DBT gives you tools to slow down, breathe, and respond instead of reacting in ways you regret later. DBT is all about giving you choices instead of feeling trapped in one way of reacting or responding.

2. Tame that overthinking.

DBT includes mindfulness skills that help you notice when your brain is spinning. You’ll learn ways to come back to the present moment so you can feel calmer and more focused, and to tune into what you truly need.

3. Say “no” without guilt.

People-pleasing can leave you drained and resentful. DBT teaches communication skills so you can set boundaries that stick, without feeling like a bad person.

4. Improve your relationships.

Whether it’s with family, friends, or a partner, DBT helps you speak up for your needs while still showing care for the other person. That balance can make your relationships feel safer and more mutual. You deserve to prioritize yourself and those you love.

5. Boost your overall wellbeing.

When you have tools to manage your mind, emotions, and relationships, life feels less overwhelming. You can start focusing on what actually matters to you instead of feeling trapped and overwhelmed.

So… What is it like in our DBT Group at Catalyss Counseling?

Our DBT group isn’t cold or formal. It’s supportive, warm, and a little lighthearted. We believe learning these skills can feel empowering and life-changing, not more chores on your to-do list.

Our group includes two facilitators who are well versed in DBT, inside and out. You’ll get handouts and worksheets, so you can practice in between sessions and discuss your experiences as part of the group.

All progress will be celebrated, because you’re doing hard work working towards your goals! Plus, you’ll be part of a group of people who are all working towards the same goals and want to celebrate with you, too.

How We Can Help

At Catalyss Counseling, we’re starting our next DBT group in September, and we’re actively looking for participants. If you’re ready to feel calmer, more confident, and more in control of your life, we’d love to have you join us.

You don’t have to keep feeling stuck in overthinking, people-pleasing, or emotional overwhelm. You can learn a new way of living, and you don’t have to do it alone.

Reach out to us today to reserve your spot in our DBT group. Let’s help you build the life you want, one skill at a time.

Author Biography

Frankie Washofsky is a therapist with Catalyss Counseling who works with adults experiencing anxiety, depression, and ADHD, as well as relationship, LGBTQIA+, and polyamory/non-monogamous issues. Frankie is also an avid gamer and blog author. She specializes in working with trauma survivors, highly-sensitive people, and people-pleasers. Follow Catalyss Counseling on LinkedIn, Facebook, and Instagram.

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Other Therapy Services Available at Catalyss Counseling:

Here at Catalyss Counseling, we want to meet all of your counseling needs in the Denver area. Our supportive therapists provide depression counseling, therapy for caregiver stress, grief and loss therapy, stress management counseling and more. We also have specialists in trauma and PTSD, women's issues, pregnancy and postpartum depression or anxiety, pregnancy loss and miscarriage, and birth trauma. For therapists, we can also provide clinical supervision! We look forward to connecting with you to help support your journey today.