Many adults come to DBT because they feel stuck in unhelpful cycles: overthinking, reacting impulsively, withdrawing from relationships, or trying to numb overwhelming feelings. Others want to improve communication, set healthier boundaries, or feel more in control of their inner world.

The adult program provides a supportive peer environment, where participants share a common experience of navigating life at a stage marked by responsibilities and transitions. Unlike younger groups that focus on identity development or school transitions, our classes address adult-centered themes such as:

• Balancing work, family, and self-care.
• Coping with stress, burnout, and life transitions.
• Strengthening long-term relationships or navigating conflict.
• Parenting or caregiving while maintaining personal well-being.
• Reducing unhealthy coping strategies like avoidance or overcontrol.
  
  

This age-focused environment helps participants feel understood, supported, and validated in their struggles—while offering encouragement to create meaningful change.

How Adult DBT Skills Classes Are Structured

The program is designed to be structured, accessible, and actionable. Classes are intentionally kept practical so that participants can know, practice, and apply the skills in real life.

• Duration: About 6 months in total.
• Modules: Three 8-week modules, with mindfulness skills taught at the beginning of each one.
• Class Format: Weekly 90-minute sessions.
• Facilitators: Sessions are led by highly trained clinicians who bring expertise and compassion to the process.
  
  

This format allows adults to commit in manageable steps. Instead of signing up for a half-year commitment at once, participants join one module at a time, making the journey less overwhelming and more manageable.

The Four Pillars of DBT Skills Training

Core Mindfulness

Mindfulness provides the foundation for all DBT skills. In Adult DBT Skills Classes, Mindfulness is taught as a practical way to stay present, grounded, and effective in everyday life.

• Build awareness of thoughts, emotions, and physical sensations.
• Reduce reactivity and impulsive decision-making.
• Strengthen focus and clarity during stressful situations.
• Learn to respond with intention rather than defaulting to old habits.
  
  

For adults juggling busy schedules, Mindfulness creates the space to slow down and make choices that align with personal values and goals.

Distress Tolerance

Life is full of challenging moments—conflicts, losses, setbacks, or unexpected changes. Distress Tolerance skills teach strategies for enduring painful situations without resorting to destructive behaviors.

• Crisis survival tools to get through overwhelming moments.
• Healthy coping strategies that prevent situations from worsening.
• Radical acceptance practices work with reality instead of resisting it.
• Grounding techniques to steady emotions in high-stress situations.
  
  

For adults, these skills can be life-changing in navigating challenges such as workplace stress, relationship difficulties, or health concerns. Instead of escalating conflict or avoiding problems, participants learn to manage them with steadiness and resilience.

Emotion Regulation

Emotions are powerful and often deeply ingrained. Many adults feel hijacked by strong emotions, leading to patterns of anger, guilt, or avoidance that interfere with relationships and well-being. Emotion Regulation equips participants with tools to work with emotions instead of being controlled by them.

• Understand emotional patterns and triggers.
• Discover how to mitigate vulnerability to intense emotions.
• Practice the opposite action to shift unhelpful emotional responses.
• Develop healthier daily habits that support stability.
  
  

The goal is not to eliminate emotions but to understand and use them effectively. Participants leave with a personalized plan to manage their emotions effectively and move toward a more balanced, fulfilling life.

Interpersonal Effectiveness

Relationships—whether personal or professional—are central to adult life. Yet communication breakdowns, unclear boundaries, or conflict often cause unnecessary pain. Interpersonal Effectiveness teaches adults how to approach relationships with clarity, confidence, and mutual respect.

• Express needs clearly and respectfully.
• Say “no” without guilt or fear of rejection.
• Strengthen meaningful relationships and repair damaged ones.
• Balance respect for self with care for others.
  
  

In practice, these skills often lead to healthier dynamics at work, improved family communication, and stronger long-term partnerships.

Who Should Join Adult DBT Skills Classes?

Our program is open to adults 30 years and older who are looking to build healthier patterns of coping, communication, and emotional management. Participants must be engaged in individual therapy to participate, but the treatment does not need to be provided through the Oakland DBT Center. For those seeking both individual therapy and skills training, our team can provide guidance.

If you are between 18 and 29, you may find a more fitting peer group in our dedicated DBT Skills Classes for Young Adults. Each program is structured to meet the developmental needs of its participants, ensuring a supportive and practical experience.

What to Expect in the Classroom

Enrolling in Adult DBT Skills Classes means joining a supportive, interactive environment where participants are encouraged to learn and practice together. Here’s what the experience looks like:

• Active participation: Each session combines teaching, discussion, and practice.
• Homework assignments: Skills are applied outside of class to deepen learning.
• Peer support: Participants benefit from encouragement and accountability within a community of peers.
• Professional guidance: Classes are facilitated by experts such as Alyson Barry, PhD, and Priya Jogia, LCSW, who bring both clinical knowledge and compassionate leadership.
  
  

Participants also use the DBT Skills Training Handouts and Worksheets, a resource designed to support learning and practice throughout the program.

Why Oakland DBT Center?

Our center is committed to creating an environment that balances professionalism with compassion. We understand that adults bring unique life experiences and responsibilities to the table. At Oakland DBT Center, we strive to honor these differences by tailoring our teaching to participants’ lived realities.

We also recognize that mental health challenges do not exist in isolation. Structural and social stressors, including systemic inequities, work environments, and cultural pressures, shape how people experience and manage distress. By acknowledging these broader influences, we help participants navigate them with both resilience and practical tools.

If you are new to this therapeutic approach, you should explore what dialectical means in DBT, which highlights the balance between acceptance and change that guides our classes.

Practical Details

• Duration: Six months, divided into two modules of three months each.
• Schedule: Weekly sessions lasting 90 minutes.
• Modules: Emotion Regulation, Distress Tolerance, and Interpersonal Effectiveness, with Mindfulness integrated into each.
• Materials: Required purchase of the DBT Skills Training Handouts and Worksheets.
• Facilitators:
  • Monday classes: Priya Jogia, LCSW
  • Tuesday classes: Alyson Barry, PhD

Taking the Next Step

Committing to Adult DBT Skills Classes is a step toward developing healthier patterns, fostering stronger relationships, and achieving a more balanced life. Participants leave the program with a practical toolkit for navigating stress, managing emotions, and creating meaningful connections that endure.

Transparent information about program costs is available on our pricing and fees page. Reviewing this information will help you plan and prepare for your participation.

If you are ready to take the next step—or if you are curious about whether DBT is right for you—we encourage you to reach out. Our team is here to answer questions, provide guidance, and support you in finding the right fit for your needs. Together, we can explore how DBT skills can help you move forward toward the life you want to create.

Frequently Asked Questions 

Who can join the Adult DBT Skills Classes?

Our Adult DBT Skills Classes are designed for individuals aged 30 and older who want to strengthen emotional regulation, stress management, and relationship skills. Participants must also be engaged in individual therapy, though this does not have to be with Oakland DBT Center.

How long does the Adult DBT program take to complete?

The program lasts about six months, divided into three 8-week modules covering mindfulness practice, distress tolerance, emotional regulation, and interpersonal Effectiveness. Each module builds practical coping tools adults can apply immediately in daily life.

What is the difference between Adult and Young Adult DBT Classes?

While the core skills are the same, Adult DBT Skills Classes focus on challenges more common in adulthood—career demands, family responsibilities, and long-term relationships. Young Adult DBT classes are tailored to the needs of ages 18–29, including identity development and transitions into independence.

Do I need prior experience with DBT to join?

No prior DBT experience is necessary. Our clinicians guide participants step-by-step, starting with foundational mindfulness techniques before moving into more advanced coping strategies. The program is accessible for both newcomers and those familiar with therapy.

What benefits can I expect from Adult DBT Skills Classes?

Participants gain lifelong tools to manage emotions, navigate conflict, and reduce stress while improving communication and self-confidence. Many find they build healthier coping strategies, create stronger relationships, and develop greater resilience in both personal and professional life.