“If you don’t manage your emotions, then your

emotions will manage you.”

Contact Information: Julie Peindl, LCSW 1405 Hillsborough Street Raleigh, NC 27605 www.juliepeindl.com JuliePeindl@gmail.com 919.480.1488

Negative thoughts? Worrying?

Intense Emotions? Gain Control!

Mindfulness & Dialectical Behavior Therapy

(DBT) Groups

A few FAQs: How much do the groups cost? Contact me for group pricing. Reduced fee available on a case-by-case basis.

How often do they meet and for how long? Groups meet weekly. Each series is eight weeks long and each group lasts 90 min. Can I use my insurance? You may be able to use your out-of-network benefits, if applicable. Check with your insurance company for more information.

When are groups offered? Days/Times? There are a couple groups offered throughout the week – usually in the evenings. Contact me for more information on day/time offerings.

Can I come on a drop-in basis? As much as I would like to be able to offer these groups as drop-in, they are highly structured and psycho-educational. Each session builds on the session before it. For this reason and others, my groups are considered closed to those who have not registered.

Does it matter which series I start with? While some clients might feel as though they’d benefit more from one series than another, all of the series are extremely helpful and significantly overlap one another. Research shows that clients are more successful in their treatment if they complete all three series - but I only ask that you commit to one 8-week series at a time.

Question not answered? Contact me!

Find out how mindfulness and DBT can help you create a happier, more

fulfilling life! www.juliepeindl.com/dbt

Do your emotions seem to manage you? Do racing thoughts run you ragged? Do you find it difficult to control your thoughts and emotions? Does it often seem as though you feel emotions more intensely than other people?

Life can be wonderful and fantastic but it can also be difficult and painful. As part of the human experience, we have the ability to encounter a wide range of emotions – even in a single day! However, the problem is not that we have emotions. The problem is that sometimes emotions can be uncomfortable and unpleasant, and sometimes they can cause us to engage in actions or behaviors we later wish we had not. That is how DBT can help – by teaching you how to understand and respond to your thoughts and emotions, unlocking your ability to effectively manage your behaviors, and foster a healthy relationship with yourself and others!

Facilitated by: Julie Peindl, LCSW

What is DBT?

Tell me more…

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Julie’s DBT-based groups offer training and skill-building in four key areas of growth and change: Mastering The Mind (Core Mindfulness): Developing awareness of your thoughts and anchoring yourself in the present moment. This series will assist you in developing the ability to step back from thoughts and observe them for what they are: just thoughts. Instead of reacting to every thought that flows into your psyche, you will be taught key techniques to help cultivate a small distance between yourself and your thoughts so that you can choose which thoughts are the most effective to believe and accept, and discard thoughts that are maladaptive and unhelpful. Because core mindfulness is an important foundational component of DBT, this series is not taught on its own, but instead – it is taught continually in each of the other 3 series.

Embracing Your Emotions (Emotion Regulation): Cultivating and nourishing a relationship with your emotions by understanding what they do for you and learning how to manage them. Emotions are tricky and unpredictable. Further, they can influence the likelihood that we will engage in negative and sometimes regretful behaviors. In this series, you will develop a vast understanding of how your emotions work, what they are attempting to communicate, and how to meet their needs. Our emotions are biologically-wired for survival. If we understand their purpose and how to attend to them, we can better manage the associated sensations and utilize their inherent wisdom.

Dialectical Behavior Therapy (DBT) is an evidenced-based modality that is often helpful for people who have a difficult time controlling their emotions. It combines Cognitive Behavioral Therapy (CBT) techniques, including examining and challenging conscious and problematic thought processes, with mindfulness, a concept derived from various Eastern philosophies that places emphasis on noticing and enjoying the present moment.

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Dealing With Discomfort (Distress Tolerance): Learning how to handle uncomfortable emotions and refrain from engaging in problematic behaviors. Life can be painful and sometimes we find ourselves in situations that seem to create powerful, unpleasant emotions. Further, sometimes, for whatever reason, we are not able at the current moment to handle and manage the feelings that come up. Perhaps it is an inopportune time – perhaps the emotions are so intense that we need a break from experiencing them. This series will teach you helpful techniques for distracting from unpleasant emotions and self-soothing in times when experiencing and sitting with your emotion(s) is not an option at the present moment.

Reinforcing Your Relationships (Interpersonal Effectiveness): Maintaining vibrant interpersonal relationships while preserving your self-respect by learning to balance your needs with the needs of others. As social creatures, some of our desires and needs can only be fulfilled by other people. This series focuses on learning how to balance personal and interpersonal priorities, so you can get your needs met in effective ways that nourish your current relationships and build new, healthy relationships. As you further solidify your techniques with regard to successfully managing our relationships, you will deepen your self-confidence and self-respect.

How will DBT help me?

DBT will teach you how to effectively manage your thoughts and emotions, develop the ability to choose not to engage in harmful and/or negative behaviors, and cultivate the skills necessary to create and preserve healthy relationships with others. DBT will help you develop confidence in your ability to manage your thoughts and emotions, while also teaching you how to get what you want and need from others in effective, non-damaging ways.

www.juliepeindl.com/dbt