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Cognitive Skills GroupCognitive Skills Group How Does Group Therapy Work? FORMALLY KNOWN AS DBT THERAPY When someone is thinking about joining a group, it is normal to have questions or concerns: What am I going to get out of this? Is this the right fit for me? Mindfulness is a practice of learning to pay attention to the present moment, and to do so without judgment. As you develop these skills, you learn to step back and find new ways to respond to thoughts, feelings and urges.

Sometimes strong emotions can affect the way you think or behave and you might act impulsively in ways that actually make a situation worse.

Many people (particularly emotionally sensitive people) grow up in environments that never taught them the skills to understand or regulate their emotions.

When you can’t regulate emotions effectively, you also may have difficulty in interpersonal relationships. Learning new behaviors can help you navigate interpersonal relationships more effectively

In the DBT Skills Group you will learn new behaviors to help you tolerate distress, regulate your emotions and engage in interpersonal relationships more effectively. There are 3 different skill modules you can benefit from. Distress Tolerance You learn skills to manage life crisis and to tolerate painful events and emotions when you can-not make things better right away. You learn skills to help decrease your suffering. Emotional Regulation You learn about the connection between thoughts, feelings, and actions so you can achieve more emotional control. You learn how to change the emotions you are experiencing. You learn how to build “a life worth living”. Interpersonal You learn to take better care of your relation-ships so problems don’t build up and become overwhelming. You learn how to assert yourself in ways that motivate others to give you what you want. You learn how to improve your interpersonal relationships in ways that also improve your self confidence

HOW TO START: To Begin COGNITIVE SKILLS GROUP you must currently have an individual therapist

Ø If you do not currently have an individual therapist, you can begin with a therapist at Strong behavior Health and move on to group therapy. Your current Bariatric provider can assist you with referrals.

IF YOU CURRENTLY ALREADY HAVE A THERAPIST CONTACT THE NUMBER BELOW TO GET SET UP FOR GROUP Contact(585)276-4102WandaMarkertwanda_markert@urmc.rochester.eduStrongBehavioralHealthAdultAmbulatoryGroupTherapyServices

How Does Group Therapy Work?FORMALLY KNOWN AS DBT THERAPY

When someone is thinking about joining a group, it is normal to have questions or concerns: What am I going to get out of this? Is this the right fit for me?

Mindfulness is a practice of learning to pay attention to the present moment, and to do so without judgment. As you develop these skills, you learn to step back and find new ways to respond to thoughts, feelings and urges.

Sometimes strong emotions can affect the way you think or behave and you might act impulsively in ways that actually make a situation worse.

Many people (particularly emotionally sensitive people) grow up in environments that never taught them the skills to understand or regulate their emotions.

When you can’t regulate emotions effectively, you also may have difficulty in interpersonal relationships. Learning new behaviors can help you navigate interpersonal relationships more effectively.

In the DBT Skills Group you will learn new behaviors to help you tolerate distress, regulate your emotions and engage in interpersonal relationships more effectively. There are 3 different skill modules you can benefit from.DISTRESS TOLERANCEYou learn skills to manage life crisis and to tolerate painful events and emotions when you can-not make things better right away. You learn skills to help decrease your suffering.

EMOTIONAL REGULATIONYou learn about the connection between thoughts, feelings, and actions so you can achieve more emotional control. You learn how to change the emotions you are experiencing. You learn how to build “a life worth living”.

INTERPERSONALYou learn to take better care of your relation-ships so problems don’t build up and become overwhelming.You learn how to assert yourself in ways that motivate others to give you what you want.You learn how to improve your interpersonal relationships in ways that also improve your self confidence.

HOW TO START:To Begin COGNITIVE SKILLS GROUP you must currently have an individual therapist

aIf you do not currently have an individual therapist, you can begin with a therapist at Strong behavior Health and move on to group therapy. Your current Bariatric provider can assist you with referrals.

IF YOU CURRENTLY ALREADY HAVE A THERAPIST CONTACT THE NUMBER BELOW TO GET SET UP FOR GROUP

CONTACT: (585) 276-4102 Wanda Markertwanda_markert@urmc.rochester.eduStrong Behavioral HealthAdult AmbulatoryGroup Therapy Services

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Therapist Resource List

Other Rochester Area DBT Specialists: (one on one council)

(Cognitive skills therapist) Trained DBT Private Therapists

Joan Chandler, LCSW 202-0022 (Greece) Near BJs, Takes Medicaid Option Plans

Kevin Dailor, LCSW 720-1480 (Greece) adolescents and adults No Medicaid, takes BCBC Option

Martha Howden, LCSW, CASAC 272-1760 (W. Brighton) Takes Medicaid Option Plans (only takes appointment before 3pm)

Melissa Sydor, LCSW 358-0609 (City Rochester) Takes Medicaid Option Plans

Recommended Therapist

Barb Skornia 721-9156

Jane Fisher 721-8921

Lisa Lipani 248- 9180

Deb Apter 442 – 6290

Melissa Sydor 358-0609

Healing Connection 641-0281

Sarah Montemaro 704 -6974 or 271- 3090

Strong Behavioral Health 275-5053 ****to start Cognitive Skills Group

Genesee Mental Health 922-7790

Helena Boersma 497-2081

Dale Goldstien 544-8124

Dr. Sharon Gordon 586 -7980

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Self-Practice for RelaxationStress/Anxiety Relief

Downloadable Apps: For guided meditation and breathing

• Oasis Meditation (take a break)

• Pranayama breathing

• Guided Meditation

Self-Practice for Relaxation Stress/Anxiety Relief -A Complete Guided Mindfulness Meditation Program from Jon Kabat-Zinn (CD) -Six Essential Practices to Cultivate Love, Awareness, and Wisdom by Jack Kornfield

Downloadable Apps : For guided Meditation and breathing • Oasis Meditation (take a break) • Pranayama breathing • Guided Meditation

GROUPS Support / Connection www.meetups.com Get connected with all types of groups Examples Group therapy Weight loss groups Walking groups Outdoor activity Stress reduction Meditations Hobbies: sowing, gardening Monarch Support Group for Bariatrics Meets the 2nd Wednesday of each month 6-7 through ZOOM. Register at Event Brite. Go to Bariatric Surgery Center Facebook page for complete details. Support Group at Thompson currently on hold due to COVID Contact Linda Rowsick 585-396-6285 for more details. POST OP BEYOND SURGERY NUTRITION CLASS ONCE MONTHLY: EVERY THIRD WEDNESDAY AT 3:00 THROUGH ZOOM.PLEASE CALL 585-341-0366 TO REGISTER.

Six Essential Practices to Cultivate Love,

Awareness, and Wisdom

by Jack Kornfield

A Complete Guided Mindfulness Meditation Programfrom Jon Kabat-Zinn (CD)

GROUPS Support/Connectionwww.meetups.comGet connected with all types of groupsExamples• Group therapy• Weight loss groups• Walking groups• Outdoor activity• Stress reduction• Meditations• Hobbies: sowing, gardening

Support Group at Thompson currently on hold due to COVID. Contact Linda Rowsick (585) 396-6285 for more details.

Post Op Beyond Surgery Nutrition Class Once monthly: every third Wednesday at 3:00 through Zoom. Please call 341-0366 to register. (This class is for people one year beyond surgery)

Life After Weight Loss Club Monthly Educational Nutrition Events Call (585) 341-0695

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Recommended Reading (Books)“Mindless Eating” by Brian Wansink

“50 Ways to Soothe Yourself Without Food” by Susan Albers

“Eat Q” by Susan Albers

“End Emotional Eating” by Jennifer Taitz

“Never Going Back” by Al Roker

(THIS CLASS IS FOR PEOPLE ONE YEAR BEYOND SURGERY) LIFE AFTER WEIGHT LOSS CLUB – MONTHLY EDUCATIONAL NUTRITION EVENTS CALL 585-341-0695

RECOMMENDED READING (BOOKS) MINDLESS EATING Brain Wansink 50 WAYS TO SOOTHE YOURSELF WITHOUT FOOD Susan Albers EAT Q Susan Albers END EMOTIONAL EATING Jennifer Taitz NEVER GOING BACK Al Roker

(THIS CLASS IS FOR PEOPLE ONE YEAR BEYOND SURGERY) LIFE AFTER WEIGHT LOSS CLUB – MONTHLY EDUCATIONAL NUTRITION EVENTS CALL 585-341-0695

RECOMMENDED READING (BOOKS) MINDLESS EATING Brain Wansink 50 WAYS TO SOOTHE YOURSELF WITHOUT FOOD Susan Albers EAT Q Susan Albers END EMOTIONAL EATING Jennifer Taitz NEVER GOING BACK Al Roker

(THIS CLASS IS FOR PEOPLE ONE YEAR BEYOND SURGERY) LIFE AFTER WEIGHT LOSS CLUB – MONTHLY EDUCATIONAL NUTRITION EVENTS CALL 585-341-0695

RECOMMENDED READING (BOOKS) MINDLESS EATING Brain Wansink 50 WAYS TO SOOTHE YOURSELF WITHOUT FOOD Susan Albers EAT Q Susan Albers END EMOTIONAL EATING Jennifer Taitz NEVER GOING BACK Al Roker

(THIS CLASS IS FOR PEOPLE ONE YEAR BEYOND SURGERY) LIFE AFTER WEIGHT LOSS CLUB – MONTHLY EDUCATIONAL NUTRITION EVENTS CALL 585-341-0695

RECOMMENDED READING (BOOKS) MINDLESS EATING Brain Wansink 50 WAYS TO SOOTHE YOURSELF WITHOUT FOOD Susan Albers EAT Q Susan Albers END EMOTIONAL EATING Jennifer Taitz NEVER GOING BACK Al Roker