Emotion Regulation:
A 11-Week Intensive for Internal Balance
Get in control of your emotions so you can lead your life with intention, not reaction.
It is exhausting to feel at the mercy of your moods. However, the emotions themselves aren't the problem: the problem is when the emotions are running the show. Emotion regulation is the process of managing and responding to our emotions in healthy ways. It’s about recognizing and understanding our emotions, and choosing how to express and act on them. Developing strong emotion regulation skills is crucial for navigating life’s ups and downs effectively and aiming for the life you want.
Moving from Reaction to Response
We often feel like our emotions "just happen" to us. We get caught in a wave of anxiety, anger, or sadness, and by the time it passes, we’re left dealing with the aftermath of our reactions. DBT offers a different way—a path toward Emotional Agency.
In this group, we cultivate the ability to:
Identify the Signal
Recognizing the physical and mental signs of an emotion before it reaches a crisis point.
Understand the Purpose
Learning why that emotion is showing up and what it is trying to tell you.
Choose the Response
Having the tools to decide how you want to act, rather than acting on an impulse you might later regret.
The 11-Week Toolkit
Over 11 weeks, we develop a new way of relating to your internal world. We move through specific practices designed to help you find your center:
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Emotional Literacy: Learning to name exactly what is happening inside you. When we name a feeling, it loses its power to confuse us.
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Checking the Facts: A grounded way to see if your emotional intensity matches the current situation, or if it’s an echo of a past experience.
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The Path of Opposite Action: A gentle but powerful way to shift a mood that isn't serving you by moving your body and mind in a new direction.
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Building a Buffer (Vulnerability Factors): Identifying the daily habits—sleep, movement, and connection—that help you stay steady so you aren't as easily triggered.
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Increasing Positive Experiences: Learning how to intentionally cultivate moments of peace and joy to build your emotional resilience over time.
Focused Practice for Your Real Life
I’ve removed the typical barriers to group therapy so you can focus on the results:
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A Gentle Virtual Space: Join from wherever you feel most comfortable. By removing the Tulsa commute, you can stay focused on your own growth and internal quiet.
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The Friday Noon Pause: We meet on Fridays at 12:00 PM for 60 minutes. This "lunch-and-learn" format allows you to dedicate an hour of your week to your well-being without disrupting your evening or weekend.
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A Classroom, Not a Confessional: One of the greatest fears of group work is the pressure to overshare. We keep the focus on the skills. We are here to learn the tools together in a supportive, curriculum-driven environment.
Secure Your Spot
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Investing in your emotional agency is an investment in every relationship and career goal you have.
$35 per 60-minute session. (Self-pay only to ensure a focused, curriculum-driven environment).
To ensure a grounded and intimate environment where everyone can receive personal guidance, our virtual cohorts are limited to 8 participants.
This group meets virtually on Fridays 12-1 pm.
Spring 2026 group is FULL! | Next is October 2026
Stop Fighting Your Emotions.
Learn to Respond to Them.
NEXT GROUP STARTS IN
THE CURRENT GROUP IS FULL -
GET ON THE LIST FOR THE NEXT ONE!
Meet the group therapist,
Elaine Bender, LPC, NCC
I use DBT to help teens & young adults build a life worth living. Read my full profile here.