The DBT Center

06/28/2026

What's the basis for self-care? Where does one start? Within DBT, we have the PLEASE skills. This acronym suggests five important basic self-care facets that can have significant effects on our daily mood-states:

PhysicaL Illness - take all your meds and seek medical care when you must.

Eating - nutrition and having enough "fuel" in our bodies is really important to energy, and mental resources. Have you ever been "hangry?" Not fun!

Avoiding mood-altering substance - Illicit street drugs, THC products, misusing prescription meds, caffeine, to***co, psychedelics, all greatly impact our health and mental wellness.

Sleep - This is such an important part of our daily wellness. Lack of sleep can lead to reduced energy during our day, memory problems, mood dysfunction, and numerous other challenges. In extreme cases can even lead to hallucinations! Sleep is a tricky issue where more doesn't necessarily mean "better," Balanced sleep (7-9) hours per night is the recommendation.

Exercise - Taking walks, pumping iron, running/jogging, pilaties, cross-fit, and hundreds of other options all help with our physical and mental health. Getting regular exercise is a must for self-care.

Make a point of paying attention to whether you are being Mindful to include these 5 facets into your life. You can start today! Which will you choose to focus on first?

02/19/2026

Be Mindful to take moment today to relax your brain through meditation. When we meditate, our body through relaxed muscles, stops sending stress signals to the brain (afferent signals) which, in turn, reduces sympathetic signals (efferent) to our muscles. Try it and see.

The DBT Center is part of Kansas Mental Health Professionals, and is a clinic that specializes in treating mental health disorders and trauma utilizing Dialectical Behavior Therapy in group and individual settings.

02/07/2026

How are you doing with your resolution for change this year??? Struggling? As a specialization in behaviorism, DBT strengthens our resolve by focusing on goal-oriented decision making. Most folks “slip” back into ineffective behaviors due to emotional factors that come out in procrastination, or life’s distractions. Remember, there is logic behind your goals and when your motivation lags, try to remember how you benefit from your goals, and “do it anyways” (opposite action) and then see how you feel afterwards. Was it as bad as you felt it would be? Probably not. A moment of resolve and bravery to resist giving up can build lifelong patterns of effectiveness. Give it a shot today!

The DBT Center is part of Kansas Mental Health Professionals, and is a clinic that specializes in treating mental health disorders and trauma utilizing Dialectical Behavior Therapy in group and individual settings.

01/20/2026

Cheyenne Lara, LPC is a wonderful therapist who sees teens and adults using Dialectical Behavior Therapy (DBT) and Brain Spotting. Here's a quick video about her.

Produced with CyberLink PowerDirector

12/09/2025

If you are having challenges with establishing new habits, particularly with New Year’s resolution season around the corner, here is some advise. Start small. Do something easy everyday that has something to do with your goal. Then gradually increase the challenges over time. There is a reason why most attempts at starting a new healthier end with a few weeks - too much change too soon. Also, think of ways to reward yourself for completing challenges. See what happens. Make mindful choices out there!

12/06/2025

The holidays can be stressful due to problems associated with expense, or travel. For some, the stressors can also be related to missing loved ones who have passed, or spending time with family who may be interpersonally challenging. If this is your experience this year, try this:
1) Develop an idea of "what is the worst thing that can happen?" You can even write these things down, if necessary.
2) Develop an idea/plan for what coping skills you would need to manage the issues that could happen.
2) Using your imagination, "see" yourself effectively using the selected skills in that setting with the desired outcomes - Do this as much as possible before the event
3) Then engage in relaxation after each practice, through the use of Mindful Meditation.

This is called a Cope Ahead plan. Try it and leave a message about how it went.

Good luck out there...

12/01/2025

check us out!

12/01/2025

The DBT Center and Kansas Mental Health Professionals is starting a teen hygiene drive to provide kids in distressful situations, such as foster care, basic needs items to improve their quality of care. If you have the ability, please consider stopping by 1999 N Amidon, suite 335 and place any donated items under our holiday tree located in the lobby.

KMHP and The DBT Center appreciates our community's generosity and welcome other opportunities to serve Wichita citizens in need. Our office is typically open 10am to 6pm, Tuesday through Saturday, so please feel free to stop by and donate during those hours! Message with questions!

11/11/2025

The next Free DBT Training event is scheduled to take place 11/17 (next Monday) at 630pm. Alert: This class will be in The Bison Room - next door the previous room we were in. It Is still at the K-State Research and Extension of Sedgwick County https://www.sedgwick.k-state.edu/

There is a twist for this one. With the significant amount of amount of food insecurity in our communities recently, I’ve decided that I am going to ask attendees of the class to bring in Thanksgiving/Christmas food items, if possible. My plan is to donate the items to an lgbtq+ affirming church organization to gift a family or person in need, in order to provide a little help this season. So, if you plan to attend, and can do so, please consider supporting this effort by bringing in at least one food item as an “entry fee.”

Even if you can’t attend the group, I will accept food donations at my office at 1999 N Amidon, suite 335. I’ll have a box in the lobby and you can drop off donations there. I appreciate ya’lls support.

If you plan to attend, we will continuing our understanding of Mindfullness and practice some skills in this area. Time permitting, we will also talk about Distress Tolerance concepts. Hope lots of people can come. I had a great time at the last one!

If you plan to come and haven’t emailed me, please do so so that I know how many handouts to print.

Thanks!l

K-State Research and Extension is a statewide network of educators sharing unbiased, research-based information and expertise on issues important to Kansas.

10/01/2025

So many clients who are experiencing anxiety due to political stressors, creating an unbalanced and emotional fixation on a dystopian future. We have to be willing to accept that we cannot read minds, change the future through sure hope alone. Are you giving up "now" by being distracted by fear of the unknown? If so, learn to ground yourself in the moment you are in. There will be time to take action in due time, to vote, protest, and let your voice be heard. But what about right now? What can you do right now? "Nothing," you say? If your goal is to not feel as anxious or fearful, then is what you are doing right now in alignment with that goal, or is the distraction of fear getting in the way? Seek balance in "the here and now."