Benefits of Adult DBT Skills Groups

Living in a vibrant city like Denver offers incredible opportunities, from a thriving professional scene to easy access to the Rocky Mountains. Yet, the pressures of urban life, demanding careers, and the desire to keep up can also bring significant stress. For many, this stress can manifest as anxiety, depression, or difficulty managing intense emotions. If you find yourself struggling to navigate life’s challenges, know that you are not alone, and powerful, evidence-based support is available.

At Mountainside Behavioral Health, we specialize in providing effective mental health therapy in Denver. One of the most transformative approaches we offer is Dialectical Behavior Therapy (DBT), particularly through adult DBT skills groups. This post will explore the profound benefits of group therapy and explain how a DBT skills group can equip you with practical tools to build a life you feel good about living. We will cover what DBT is, how it differs from and complements Cognitive Behavioral Therapy (CBT), and what you can expect when you join a group.

Understanding Evidence-Based Therapies

When seeking support for your mental well-being, it is important to choose a path grounded in research and proven results. Evidence-based therapies are treatments that have been rigorously tested in scientific studies and shown to be effective for specific conditions. Two of the most respected forms are Cognitive Behavioral Therapy (CBT) and Dialectical Behavior Therapy (DBT).

What is Cognitive Behavioral Therapy (CBT)?

Cognitive Behavioral Therapy, or CBT, is a cornerstone of modern psychotherapy. It is a structured, goal-oriented approach that operates on the principle that our thoughts, feelings, and behaviors are interconnected. By identifying and challenging unhelpful or distorted thought patterns, individuals can change their behaviors and improve their emotional state.

CBT is highly effective for a wide range of conditions, making it a leading choice for those seeking anxiety treatment or help with depression. At Mountainside Behavioral Health, our therapists use CBT to address:

A course of CBT therapy typically involves working one-on-one with a therapist to learn practical skills you can apply in your daily life. The goal is to empower you to become your own therapist, equipped with strategies to manage challenges long after your sessions end.

An Introduction to Dialectical Behavior Therapy (DBT)

While CBT is highly effective, some individuals with more intense emotional dysregulation found they needed something more. Developed by Dr. Marsha Linehan, Dialectical Behavior Therapy (DBT) was created to help people who experience emotions as overwhelming and painful. DBT balances the change-oriented strategies of CBT with acceptance-based concepts drawn from mindfulness practices.

The term “dialectical” refers to the synthesis of two opposites: acceptance and change. In DBT, you learn to accept yourself and your current reality exactly as they are, while also working diligently to change your behaviors and build a better future. This non-judgmental stance is fundamental to the healing process.

Who Can Benefit from DBT for Adults?

Originally designed to treat Borderline Personality Disorder (BPD), DBT therapy is now recognized as a powerful treatment for a wide array of issues involving emotional dysregulation. You might find DBT especially helpful if you:

Experience intense, rapid mood swings.
Struggle with chronic feelings of emptiness.
Engage in impulsive or self-destructive behaviors.
Have chaotic or unstable relationships.
Find it difficult to tolerate stress or upsetting situations.
Are seeking DBT for ADHD, as it helps with emotional control and executive functioning.

The Four Core Skills of DBT: Your Toolkit for a Better Life

DBT is a skills-based therapy. The primary mode of learning these skills is often within a group setting. A DBT skills group is like a class where you learn and practice four essential modules.

Mindfulness: This is the foundation of all other DBT skills. Mindfulness teaches you to pay attention to the present moment without judgment. You learn to observe your thoughts and feelings without getting swept away by them, giving you the mental space to choose how you want to respond rather than reacting automatically.
Distress Tolerance: Life is full of painful situations you cannot change. Distress Tolerance skills are for surviving crises without making things worse. You will learn strategies to get through intense emotional episodes, accept reality as it is, and cope with difficult moments until they pass.
Emotion Regulation: If your emotions often feel out of control, this module is for you. Emotion Regulation skills help you understand the emotions you experience, reduce your vulnerability to negative emotions, and change unwanted emotions once they start. The goal isn’t to eliminate feelings but to manage them effectively.
Interpersonal Effectiveness: This module focuses on your relationships. You will learn how to ask for what you need, say no, and manage conflict while maintaining self-respect and strengthening your connections with others. These skills help you build and maintain healthy, positive relationships.

What to Expect in an Adult DBT Skills Group

Joining a group for the first time can feel intimidating, but a DBT skills group is a structured and supportive environment designed for learning. It is not a traditional process group where members openly discuss personal problems. Instead, it functions more like a psychoeducational class.

A typical two-hour session in our DBT skills group for adults includes:

Mindfulness Practice: Each session begins with a brief mindfulness exercise to help everyone become centered and present.
Homework Review: Members share how they practiced the previous week’s skill and discuss any challenges or successes. This is a crucial part of integrating DBT into your life.
New Skill Introduction: The group leader, a trained DBT therapist, teaches a new skill from one of the four modules. The teaching is didactic, using lectures, discussions, and worksheets.
Closing: The session often ends with another brief mindfulness practice.

These groups at Mountainside Behavioral Health run for six months to a year, allowing enough time to cover all four modules in depth. The consistency and structure provide a safe and predictable space for growth.

The Power of the Group: Why Learn DBT with Others?

While individual therapy is essential, the group format for learning DBT skills offers unique advantages.

Validation and Normalization: Hearing that others have similar struggles is incredibly validating. It reduces feelings of isolation and shame, reminding you that you are not alone in your experience.
Shared Learning: You learn not only from the therapist but also from the experiences of other group members. Hearing how someone else successfully applied a skill can provide new insights and motivation.
Practice in a Safe Space: A skills group is a perfect laboratory for practicing interpersonal effectiveness skills. You can try new ways of communicating in a supportive environment before using them in your daily life.
Accountability and Support: The group structure provides accountability. Knowing you will report on your homework practice can motivate you to use the skills, and the encouragement from peers can keep you going when things get tough.

DBT vs. CBT: Which Evidence-Based Therapy is Right for You?

Both DBT and CBT are highly effective, but they are suited for different primary goals. Understanding their focus can help you decide which path is better for you or how they can work together.

Factor	Cognitive Behavioral Therapy (CBT)	Dialectical Behavior Therapy (DBT) Skills Group
Primary Goal	Change specific unhelpful thought patterns and behaviors.	Build skills to manage intense emotions, tolerate distress, and improve relationships.
Best For	Anxiety, depression, PTSD, OCD, phobias, insomnia. Ideal for problem-focused work.	Emotional dysregulation, BPD, self-harm, chronic suicidal ideation, complex PTSD, ADHD.
Format	Typically individual therapy. Sessions are structured around a specific problem.	Comprehensive DBT includes a skills group, individual therapy, and phone coaching.
Core Principle	Changing thoughts to change feelings and behaviors.	Balancing acceptance of the present moment with making changes for the future.
Focus	Primarily on changing maladaptive cognitions and behaviors.	Focuses on building a “life worth living” through concrete skills.

Combining CBT and DBT for Comprehensive Treatment

It is not always an either/or choice. Many people benefit from a combination of both therapies. For example, someone seeking trauma-focused CBT for PTSD might also join a DBT skills group. The DBT skills can help them tolerate the distressing memories and emotions that arise during trauma processing, making the CBT work more manageable and effective.

A skilled cognitive behavioral therapist can help you determine the best approach. At Mountainside Behavioral Health, we often integrate principles from both modalities to create a personalized treatment plan that addresses your unique needs.

You can learn more about session fees, insurance, and out-of-network reimbursement on our Insurance & Pricing page.

Your First Month in a DBT Skills Group

The first month is about orientation and foundation-building. You will be introduced to the group’s structure and guidelines, which are designed to create a safe and effective learning space. The first skill module you will likely encounter is Mindfulness.

During this time, you will start building the habit of observing your inner world without judgment. You will also get to know your group leader and fellow members, beginning the process of building a supportive community. It is normal to feel a bit overwhelmed or awkward at first, but with consistency, you will find the skills and the group process become more natural and profoundly helpful.

Is a DBT Skills Group Right for You?

Learning DBT skills in a supportive group setting can help you build healthier ways to manage emotions, improve relationships, and respond more effectively to life’s challenges. While every person’s goals are different, many people find that combining practical skills with consistent practice leads to meaningful, lasting change.

If you’d like to learn more about DBT skills groups, how they work, or whether they’re the right fit for your needs, explore our DBT Groups page or contact our team for more information.

Frequently Asked Questions About DBT and CBT

Where can I find a DBT skills group?
Mountainside Behavioral Health offers adult DBT skills groups led by trained therapists. These groups provide a structured environment to learn and practice the four core modules of DBT. Contact us to inquire about current openings.
Is DBT or CBT better for anxiety treatment?
Both can be effective. CBT is excellent for targeting the specific thought patterns that fuel anxiety. DBT can be particularly helpful if your anxiety is part of a broader pattern of emotional dysregulation, providing skills for distress tolerance and emotion regulation that complement traditional CBT for anxiety.
How do I find a qualified cognitive behavioral therapist?
Look for a licensed therapist (LPC, LCSW, PsyD, PhD) who lists CBT as a specialty. Ask about their training and experience treating your specific concerns, such as CBT for depression or trauma-focused CBT.
Can DBT help with ADHD in adults?
Yes. While not a primary treatment for the core attention deficits of ADHD, DBT for adults is increasingly used to help manage the emotional dysregulation, impulsivity, and interpersonal difficulties that often accompany ADHD.
What is the difference between group therapy and a DBT skills group?
Traditional group therapy is often process-oriented, where members discuss their personal issues and relationships within the group. A DBT skills group is psychoeducational, functioning like a class where the primary focus is on learning and practicing specific skills.
Does dialectical behavior therapy require individual therapy too?
The comprehensive model of DBT includes three components: a weekly skills group, weekly individual therapy, and phone coaching for in-the-moment support. This model provides the most robust support system for change. We can discuss the right plan for you during a consultation.
How much does therapy typically cost?
Costs vary, but you can expect to pay between $150 and $250 per individual session with a private practice specialist. Group therapy is often more affordable. At Mountainside Behavioral Health, our individual sessions are $175-$200, and our 2-hour adult DBT group sessions are $125.