Week 1

Session 1: Safety Planning, Wise Mind, Healthy Boundaries, Linehan’s Dysregulation Theory

• During this session you will create an emotional safety plan, develop an understanding of developing a wise mind, learn about the basics of Linehan’s Theory of Emotion Dysregulation and discuss healthy boundaries. You will start practicing boundary setting and applying pre-established healthy coping skills.

Session 2: Opposite Action (OA)

• During this session you will explore opposite action and how it can be applied and establish a routine of applying opposite action when necessary for daily practice. 

Week 2

Session 1: Cold Water

• During this session you will learn about the mammalian dive reflex, polyvagal theory, the fight, flight, freeze and fawn reflexes and perform the cold water exercise.

Session 2: Mindfulness Beginners Practice and SUDS

• During this session you will learn the basic principles of mindfulness, do a shortened practice and start to create a Subjective Units of Distress Scale to more effectively learn to measure stress levels in your body and mind.

Week 3

Session 1: Mindful A-B-C

• During this session you will learn about varying cognitive distortions, unskilled beliefs/ thoughts that keep you stuck in life or in repetitive thoughts or behavior patterns and start the cognitive restructuring process.

Session 2: Emotional Processing and Discussion

• During this session we will process homework assignments and discuss replacement thoughts.

Week 4

Session 1: Breathing with Purpose

• During these session you will learn several evidence-based breathing techniques.

Session 2: Emotional Processing and Discussion

• During this session we will process homework assignments and discuss situations in which breathing with purpose can be beneficial.

Week 5

Session 1: Distraction

• During this session we will explore the difference between healthy and unhealthy distractions and how and when to apply them in a way that does not harm intimacy with oneself or with others.

Session 2: Mindfulness of Emotions

• During this session you will start exploring emotions in the body and thought patterns attached to certain emotions. You will explore through somatic experiencing, titration and creating mind and body trust in regulating emotions and being present for what shows up. 

Week 6

Session 1: Mindfulness of the Body

• During this session you will begin to explore the body with several evidence-based effective body exploration exercises to start to build awareness of where the body may store stress, emotions, trauma and learn to work in regulating and accepting the body.

Session 2: Emotional Processing and Discussion

• During this session we will process homework assignments and discuss situations in which breathing with purpose and body regulation techniques can be beneficial, and practice more.

Week 7

Session 1: Mindful Awareness of Unskillful Thoughts

• During this sessions you will learn more and begin assessing cognitive distortions, unskilled thoughts/beliefs/behaviors, to further build on cognitive restructuring and decreasing stressful/repetitive thoughts/beliefs/behaviors.

Session 2: Emotional Processing and Discussion

• During this session we will process homework assignments and discuss the unskilled thoughts that show up and how to start addressing them.

Week 8

Session 1: D.E.A.R.M.A.N., G.I.V.E. and F.A.S.T.

• During this sessions you will learn and practice a communication skill with others, including ones that help with establishing intimacy within relationships and help create self-respect for your beliefs.

Session 2: Emotional Processing and Discussion

• During this session we will process homework assignments and discuss and practice the communication skills.

Week 9

Session 1: Mindfully Challenging Unskillful Thoughts

• During these sessions you will learn how to build better awareness of and challenge unskillful thoughts.

Session 2: Emotional Processing and Discussion

• During this session we will process homework assignments and discuss difficulties or situations that arise when challenging unskilled thoughts.

Week 10

Session 1: Mindful Solutions

• During these sessions you will learn to fully integrate, explore and affirm the cognitive restructuring of thought patterns through repetition and practice of combined therapeutic exercises.

Session 2: Emotional Processing and Discussion

• During this session we will process homework assignments and discuss difficulties or situations that arise when creating new healthier ways of thinking and feeling about stressful events.

Week 11

Session 1: Problem Solving and Narrative Exploration

• During these sessions you will learn how to explore stressors and situations and effectively address and create a plan without the need to over-think, over-analyze or over-worry. This is a simple way to integrate healthy boundaries around worry time and effectively problem solve.

Session 2: Emotional Processing and Discussion

• During this session we will process homework assignments and build on problem solving-skills

Week 12

Session 1: Radical Acceptance, Construction of Self Healing and Skills Review

• During this session you will learn about radical acceptance, when to apply it and the life-long journey that it is, discuss building a life of purpose and review skills established throughout the program.

Session 2: Closure

• During this sessions we will continue with some light skill review, creating closure and establishing a plan for continued practice.