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10/30/2026

DBT Class Update

Assignment: Mindfulness Worksheet 3 – Wise Mind Practice
Assigned: October 29, 2026 | Due: November 5, 2026

This week, we’re focusing on practicing Wise Mind in everyday situations. Wise Mind helps us find a balance between our emotions and logical thinking when making decisions or responding to difficult situations.

Your task:
Complete Mindfulness Worksheet 3 – Wise Mind Practice. Aim to practice Wise Mind at least once each day. Look for opportunities to pause, check in with your thoughts and feelings, and consider how to respond.

What you’ll be practicing:

Finding a balance between emotions and logic

Noticing how your thoughts and feelings affect your decisions

Pausing before reacting to difficult situations

Practicing Wise Mind in everyday life

Remember: Wise Mind takes practice, and you don’t have to get it perfect every time. Try to make time for at least one Wise Mind practice each day this week.

If you have questions or need help with the assignment, please reach out to your therapist or co-facilitator.

We look forward to seeing you at our next DBT class on Thursday, November 5!

10/29/2026

RO-DBT Class Update

Assignment: Radical Openness Worksheet 8.A – Flexible Mind SAGE Skills
Assigned: October 28, 2026 | Due: November 4, 2026

This week, we are focusing on how to work through feelings of shame, embarrassment, guilt, and rejection. Flexible Mind SAGE Skills help us examine these emotions and consider how we can respond in ways that support trust and connection with others.

Your task:
Complete Radical Openness Worksheet 8.A – Flexible Mind SAGE Skills. Choose a situation that brought up feelings of shame, embarrassment, guilt, or rejection, and use the worksheet to practice applying the SAGE skills to your experience.

What you will be practicing:

Examining feelings of shame with self-enquiry

Recognizing when it may be helpful to acknowledge a mistake or make amends

Practicing going opposite to the urge to hide when shame is unwarranted

Exploring how expressing embarrassment can help build trust and connection

Responding to difficult social experiences with greater awareness

Key insight: Feelings of shame and embarrassment can sometimes lead us to hide or withdraw from others. The SAGE skills help us examine these feelings and choose responses that encourage openness and healthier relationships.

As you complete the worksheet, use a real experience and give yourself time to work through each step. The goal is to understand your reactions and practice responding with openness rather than judging yourself.

If you need help or have questions about the assignment, please reach out to your therapist or co-facilitator.

We look forward to hearing your thoughts and experiences during our next RO-DBT class on November 4!

10/23/2026

DBT Class Update

Assignment: General Worksheet 1 – Pros and Cons of Using Skills
Assigned: October 22, 2026 | Due: October 29, 2026

This week, we are looking at the pros and cons of using DBT skills when dealing with difficult situations. Sometimes, using a skill can feel hard in the moment, even when we know it may help us in the long run. This worksheet gives us a chance to think through our choices before acting on an urge.

Your task:
Complete General Worksheet 1 – Pros and Cons of Using Skills.

What you will be practicing:

Identifying the pros and cons of using skills

Considering the pros and cons of not using skills

Thinking about the short-term and long-term effects of your choices

Recognizing what may make it difficult to use skills

Making more thoughtful decisions when emotions are strong

Key insight: Sometimes, not using a skill may feel easier or more comfortable in the moment, but it can also lead to outcomes we don't want. Taking time to look at both sides can help us remember why using skills may be worth the effort, even when it feels difficult.

As you complete the worksheet, try to be honest about what makes using skills hard and what you may gain from using them. The goal is to consider both sides without judging yourself.

If you need help or have questions about the assignment, please reach out to your therapist or co-facilitator.

We look forward to hearing your thoughts and experiences during our next DBT class on October 29!

10/22/2026

RO-DBT Class Update

Assignment: Radical Openness Handout 8.5 – The RO-DBT Self-Conscious Emotions Rating Scale
Assigned: October 21, 2026 | Due: October 28, 2026

This week, we are focusing on recognizing self-conscious emotions and becoming more aware of our emotional experiences. Handout 8.5 gives us an opportunity to reflect on these emotions using a current example from our lives.

Your task:
Complete Radical Openness Handout 8.5 – The RO-DBT Self-Conscious Emotions Rating Scale. Be sure to use a current example as you work through the rating scale.

What you will be practicing:

Identifying and rating self-conscious emotions

Exploring the emotions you experience in a current situation

Becoming more aware of your emotional responses

Reflecting on your feelings with curiosity rather than judgment

Key insight: Self-conscious emotions can influence how we see ourselves and understand our experiences. Taking time to recognize these feelings can help us build greater awareness of our emotional responses.

As you complete the handout, choose a current example and take your time working through the rating scale. The goal is to better understand your emotional experience without judging yourself for what you feel.

If you need help or have questions about the assignment, please reach out to your therapist or co-facilitator.

We look forward to hearing your thoughts and experiences during our next RO-DBT class on October 28!

10/16/2026

DBT Class Update

Assignment: Emotion Regulation Worksheet 16 – Troubleshooting Emotion Regulation Skills
Assigned: October 15, 2026 | Due: October 22, 2026

This week, we are focusing on working through challenges that can come up when using emotion regulation skills. Sometimes, a skill may be difficult to use in the moment or may not work the way we expected. This worksheet will help us look at what might be getting in the way and what we can do differently.

Your task:

Complete Emotion Regulation Worksheet 16 – Troubleshooting Emotion Regulation Skills.

What you will be practicing:

Identifying challenges that make emotion regulation skills difficult to use

Noticing what may be getting in the way of practicing your skills

Exploring why a skill may not have worked as expected

Considering what you could try differently

Finding ways to use emotion regulation skills more effectively

Key insight: Learning new skills takes time and practice. If a skill doesn’t seem to help, it can be useful to look at what made it difficult to use and what you might change next time. The goal is to learn from these experiences rather than get frustrated with yourself.

As you complete the worksheet, think about challenges you’ve faced when trying to manage your emotions and what might help you work through them. Try to approach these experiences with curiosity and patience.

If you have questions about the assignment, please reach out to your therapist or co-facilitator.

We look forward to hearing your thoughts and experiences during our next DBT class on October 22!

10/15/2026

RO-DBT Class Update

Assignment: Radical Openness Worksheet 7.B – Finding Our Habitual Ways of Coping
Assigned: October 14, 2026 | Due: October 21, 2026

This week, we are focusing on the ways we tend to cope with difficult feelings and situations. Radical Openness Worksheet 7.B encourages us to notice our usual responses and become more aware of patterns in how we handle challenges.

Your task:
Complete Radical Openness Worksheet 7.B – Finding Our Habitual Ways of Coping.

What you will be practicing:
• Recognizing your usual ways of coping
• Noticing patterns in your thoughts, feelings, and actions
• Exploring how your coping habits affect you
• Becoming more aware of automatic responses
• Considering other ways to respond to difficult situations

Key insight: We all develop habits to help us deal with uncomfortable feelings and situations. While some coping habits can be helpful, others may make it harder to adjust or try something new. Recognizing these patterns can help us become more open to different ways of responding.

As you complete the worksheet, try to approach your habits with curiosity rather than judgment. The goal is to better understand your usual responses and consider where you might be open to change.

If you need help or have questions about the assignment, please reach out to your therapist or co-facilitator.

We look forward to hearing your thoughts and experiences during our next RO-DBT class on October 21!

10/13/2026

DBT Class Update

Assignments:

Emotion Regulation Worksheet 14 – Practicing PLEASE Skills

Emotion Regulation Worksheet 14B – Sleep Hygiene Practice Sheet

Assigned: October 8, 2026 | Due: October 15, 2026

This week we are focusing on PLEASE skills and sleep hygiene. These skills help us understand how taking care of our physical health and building healthy routines can support our emotional well-being.

Your task:

Complete Worksheets 14 and 14B. Think about how your daily habits, physical health, and sleep may affect your emotions and how you handle stress.

What you will be practicing:

Learning ways to take care of your physical health

Noticing how physical health can affect emotions

Looking at your sleep habits and how they affect your mood

Identifying sleep habits you may want to improve

Thinking about small, realistic changes to support better sleep

Finding ways to support emotional well-being through self-care

Key insight: Taking care of our physical health can help us manage emotions. PLEASE skills focus on healthy habits that support emotional well-being, while sleep hygiene helps us look at our sleep routines and find ways to improve them.

As you complete the worksheets, think about what is already working for you and what small changes might help. The goal is to build awareness and find realistic ways to take care of yourself.

If you have questions or need help with the assignment, please reach out to your therapist or co-facilitator.

We look forward to hearing about your experiences and reflections during our next DBT class on October 15!

10/08/2026

RO-DBT Class Update
Assignment: Radical Openness Worksheet 6.B – Using Neural Substrates to Label Emotions
Focus: Steps 3 & 4
Assigned: October 7, 2026 | Due: October 14, 2026

This week we are continuing with Radical Openness Worksheet 6.B and focusing on Steps 3 and 4. This practice helps us become more aware of the signals that can come with different emotions and better understand what we are experiencing.

Your task:
Complete Radical Openness Worksheet 6.B, focusing on Steps 3 and 4.

What you will be practicing:

• Noticing signals connected to emotions
• Paying attention to physical or other changes
• Practicing how to identify and label emotions
• Looking for patterns in how emotions show up
• Becoming more aware of your emotional responses

Key insight: Sometimes we notice changes in our body or reactions before we know exactly what emotion we are feeling. Paying attention to these signals can help us better recognize and understand our emotions.

Try to stay curious about what you notice rather than judging yourself or looking for a “right” answer. The goal is to build awareness and become more familiar with your emotional experiences.

If you need help or have questions about the assignment, please reach out to your therapist or co-facilitator.

We look forward to hearing about your thoughts and experiences during our next RO-DBT class on October 14!

10/02/2026

DBT Class Update

Assignment: Emotion Regulation Worksheet 12 – Build Mastery and Cope Ahead

Assigned: October 1, 2026 | Due: October 8, 2026

This week we are focusing on Build Mastery and Cope Ahead. These skills can help us build confidence through practice and prepare for situations that may be difficult or stressful.

Your task:

Complete Emotion Regulation Worksheet 12 – Build Mastery and Cope Ahead. Think about something you can practice to build a sense of accomplishment and a situation you may want to prepare for ahead of time.

What you will be practicing:

• Finding ways to build confidence through practice and accomplishment

• Choosing realistic activities that help you strengthen your skills

• Preparing for a situation that may be difficult or stressful

• Thinking ahead about how you want to respond

• Planning which DBT skills you can use when challenges come up

Key insight:

Building mastery gives us opportunities to practice and recognize our accomplishments. Cope Ahead allows us to prepare for challenging situations before they happen so we can feel more ready to use our skills when we need them.

If you need help with the worksheet, please reach out to your therapist or co-facilitator.

We look forward to hearing about your experiences with the worksheet during our next DBT class on October 8!

10/01/2026

RO-DBT Class Update

Assignment: Lesson 7 – Understanding Overcontrolled Coping

Assigned: October 7, 2026 | Due: October 14, 2026

This week we are learning about overcontrolled coping and how certain patterns can become habits that are difficult to change.

Your task:

Complete the assigned Lesson 7 – Understanding Overcontrolled Coping material. As you work through the lesson, think about how habits form and how overcontrol may affect the way you respond to situations.

What you will be practicing:

• Identifying patterns that may be connected to overcontrol

• Looking at ways repeated responses can become habits

• Recognizing when self-control may become too rigid

• Considering what keeps certain habits going

• Learning how occasional rewards can make habits harder to break

• Thinking about how overcontrolled habits may affect everyday life

Key insight:

Habits can continue even when they are not always helpful, especially when they are sometimes followed by a positive outcome. Understanding how overcontrolled patterns develop can help us recognize them and begin thinking about different ways to respond.

If you need help with the lesson, please reach out to your therapist or co-facilitator.

We look forward to hearing about your thoughts and experiences with the lesson during our next RO-DBT class on October 14!

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Columbus, OH
43220

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