PROS Courses

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A-C | D-E | F-M | N-Q | R-Z

Acceptance & Commitment Therapy (ACT)

(CRS Coping Skills) 

Acceptance and Commitment Therapy (ACT) aims to reduce stress and worry and handle painful feelings and thoughts. ACT is a mindfulness-based program with the primary goal of creating a rich and full life. ACT provides techniques and skills to practice to reach these goals. Are you looking to break self-defeating habits, overcome insecurity, and effectively handle painful feelings? Then ACT may be a great asset to add to your toolbox! The class will directly correspond with the book, The Happiness Trap, by Russ Harris, which takes a behavioral psychology approach in order to live in the present moment. (The book is not needed for the class as we will work from worksheets that correspond with the sections).

Addiction Recovery Skills

(Integrative Dual Disorder Treatment)

This group is designed for individuals who are dealing with and in recovering from addiction. We will cover a range of topics essential for recovery, including understanding addiction, building coping strategies, managing triggers, and developing life skills for sustained sobriety. This class will ask you to look deep inside yourself to discover what led to your use, how you can overcome it and to remember that you are not alone on your journey. A commitment to stop using substances is not required.

Adulting Services and Benefits

(CRS BFM)

You don’t know what you don’t know, and when it comes to benefits and services there is a lot out there. Come learn about community resources, tools, and tricks that will keep support you living your best adult life.  

Art Therapy

(CRS-WSM Coping Skills Training)

Want to find another way to express your emotions besides talking about them?  Maybe art would be a way that appeals to you.   Art can be a great coping skill as well as a way to connect with others!  No experience needed.  Projects will vary and allow for people with different levels of experience to find something that works for them.  This class is limited in size.  Please commit to come to class for the entire semester!

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Art Therapy: Painting and Collaging

(CRS Coping Skills)

This is an art therapy group that will focus on projects that extend over multiple weeks. Participants will be able to respond to prompts via painting or collaging, revisiting their project each week until it is complete. This is a great group to attend if you are looking to strengthen creative coping skills.

Atomic Habits

 

(CRS Basic Living Skills)

In this class you will learn about how habits are developed, how to transform “bad” habits and how to create ones that you want to help you reach your goals.  It is all about the systems!  Each little habit adds up.  Come ready to be curious about what isn’t working in your life and be open to the possibility of change!  There is some out of class work associated with this course (working on habits during the week, etc.) for the most profound experience.  We will also discuss and learn skills to help out when mental health symptoms get in the way of carrying out our plans, habits and systems.  This class is appropriate for anyone who has a basic understanding of their mental health barriers and who has some coping skills already developed to call upon.

Breakfasting Together

(CRS BLST)

Breakfast is an important part of the day and in this group, we will cook breakfast together and then sit to enjoy. No cooking skills needed whatsoever- on site training provided.  

CBT for Perfectionism

(CRS Coping Skills)

This class follows The CBT Workbook for Perfectionism, By Sharon Martin. It offers a comprehensive approach to dealing with the often-debilitating effects of perfectionism. The goal is to provide participants with the tools and coping skills to challenge and reframe their perfectionist tendencies, through self-assessment exercises and reflection prompts. It will help participants to gain insights into how perfectionism impacts their thoughts, emotions, and behaviors. By using CBT techniques, participants will learn how to use mindfulness to cultivate self-compassion and acceptance in their daily lives for an overall well-being. In part two of this class, we will be reading and working on the second half of the workbook. You did not have to attend the first class to join.

Cleanup and Coping Skills

(CRS Coping Skills)

Several days per week at PROS we are eating together. Join us afterwards to support the community with cleaning up. As things are getting tidy and when we are done cleaning, we will spend our time discussing different coping skills that are going well for each of us and learn new skills along the way.  

Coping with Chronic Pain

(Clinical)

In this class we will learn more about how the brain processes pain, explore different ways of relating to pain, and practice skills to cope with chronic pain. We will learn about and practice skills in different areas of life, including physical activity, social connection, working with thoughts and emotions, and connecting with meaning and purpose.

 

Coping through Crafting  

(CRS-WSM Coping Skills Training)

Want to find another way to express your emotions besides talking about them?  Maybe art would be a way that appeals to you.   Art can be a great coping skill as well as a way to connect with others!  No experience needed.  Projects will vary and allow for people with different levels of experience to find something that works for them.

Cross Stitch

(CRS Coping Skills)

In this group we will create a cross-stitch art project. Cross stitch can be an excellent self-care activity relieving stress, supporting relaxation, & also can help maintain cognitive vitality. No prior experience or materials needed to join. 

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DBT DEAR MAN

(CRS-WSM Coping Skills Training) 

In this group participants will learn the DEAR MAN skill and practice its use.  DEAR MAN is a tool designed to support more effective communication between individuals. DEAR MAN helps individuals say difficult things in an effective way to try to have their needs met within relationships. DEAR MAN is one of the Interpersonal effectiveness skills of DBT.

DBT Distress Tolerance Skills

(CRS Coping Skills Training)

This class will focus on the section of Dialectical Behavior Therapy (DBT) Distress Tolerance Skills.  This training helps individuals expand their toolbox with skills specifically focused on being able to get through difficult and distressing emotions and situations without falling apart.  This class can be a drop in but would be better with regularly attendance.

DBT Mindfulness Skills 

(CRS-WSM Coping Skills Training) 

This class will focus on further learning of DBT skills such as mindfulness, meditation, art therapy, and task-focusing. Participants will engage in mindfulness activities each class and will be asked to practice these skills on their own which they will document in daily journal entries. Participants will engage in short meditation activities each class that range from 3-10 minutes.

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DBT Emotional Regulation

(CRS Coping Skills Training)

Emotion regulation is a dialectical behavior therapy skill used to understand the purpose of emotions, identify the urge that accompanies each emotion, & increase your ability to choose your reaction as opposed to being taken over by the wave of your emotions. In this class we will learn to identify & label emotions, identify obstacles to changing emotions, increase mindfulness to current emotions, & how to apply distress tolerance techniques.

DBT Interpersonal Effectiveness Skills

(CRS Basic Living Skills Training)

This class will focus on the section of Dialectical Behavior Therapy (DBT) Interpersonal Effectiveness Skills. This training helps individuals communicate with others in a way to get their needs met & maintain relationships and self-respect. This class can be a drop-in, but you will gain more by attending regularly.

DBT Toolbox

(CRS-WSM Coping Skills Training) 

In this course participants will learn and practice 12 concrete DBT skill adaptations to add to their toolbox to help manage difficult emotions.  Some of the skills include: Mindfulness, Imagery, Artistic Expression, Journaling and Meditation.   

Drama Therapy

(CRS Coping Skills Training)

IN PERSON ONLY, no experience needed.  This group will use an active and experiential approach that can help people address various issues, including trauma, relationship problems, and personal goal setting.  Participants will engage in a wide variety of drama exercises and activities that will vary each week.

Emotional Abuse Recovery

(Intensive Rehabilitation)

In this group, we will focus on recovering from emotional abuse through the connection that is built in group work. We will learn what emotional abuse looks like, how it can affect recovery, ways to heal, and how to assess safety in relationships moving forward. This group is open to anyone that has experienced emotional abuse at some point in their life and feels ready to explore recovery pathways.

Employment Roundtable

(Intensive Rehabilitation Goal Acquisition)

This class will offer all kinds of employment support. Job search, applications, resumes & interviews.

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Gardening for Health

 

(CRS Coping Skills Training) 

In this 12-week group, we will lay the groundwork (pun intended) for our PROS garden. We will work to plan our space, plan our crops and their rotations, engage and bring community partners on board, start plants from seedlings, prepare our garden space, and plant into the ground. Gardening can support our health in so many different ways. Please join us!

Games or Movies

(CRS Problem Solving)

This class is the perfect opportunity to practice skills you have been learning in PROS classes to promote your mental health/substance use recovery in the context of cooperation and building relationships.  Each week will either have games to play and talk about managing conflicts or symptoms as the arise, or watching a movie and talking about how it applies to mental health and substance use recovery.

Getting Unstuck from PTSD

(Clinical Treatment)

Getting Unstuck from PTSD uses the framework of Cognitive Processing Therapy (CPT) to reflect on how experiences of trauma may have impacted a person’s sense of safety, ability to trust, sense of power/control, self-esteem, and capacity for intimacy. The overall aim of CPT is to identify and practice addressing individual ‘stuck points’ that may be getting in the way of recovery, so that a person can continue to move forward in their own healing journey. The course will provide information as well as opportunities for individual written reflection and peer support.

Grief and Loss 

(CRS-WSM Coping Skills Training) 

This updated group draws information for many sources and aims to support folks with both being together in shared experience as well as working through some of the more difficult parts of grieving.  Discussions will also focus on self-care and developing self-compassion.   

Let’s Bake It

(CRS BLST)

PROS Kitchen should give the feel of a warm and happy home that not all have experienced.  We will use problem solving, basic living and coping skills as we enjoy mixing up some favorite recipes for the rest of the PROS family to enjoy.

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Life Rewired

(Basic life Training Skills)

In this class we will explore personal growth through Erica Spiegelman’s "The Rewired Life." Participants will learn how to overcome life’s challenges by rewiring habits, thought patterns, and emotional responses for a positive change. By engaging in mindfulness practices and self-compassion exercises, participants will develop tools to create lasting personal and emotional growth. Topics such as self-care, our thoughts, our strengths, and our values will be discussed. This class is Ideal for individuals seeking to reset their mindset and cultivate a comprehensive roadmap for personal well-being. Each participant will receive a workbook at the beginning of the session for in-class and individual activities.

LBGTQ+ Peer Support

(CRS Basic Life Skills Training)

This class will explore the connection between how participants experience their sexuality and gender in relation to their mental health.  The goal of this group is to provide an affirming space for individuals to identify ways of experiencing, expressing, and exploring gender and sexuality / orientation in ways that positively impact mental health and wellness.

Lunch Prep

(CRS WSM Basic Living Skills)

Come join us to improve your cooking skills and give back to the PROS community.  We will work on preparing, cooking, and baking different recipes to share.  Everyone is welcome whether you are a “seasoned” chef or just stepping into cooking for the first time.  Cooking is a wonderful way to nourish yourself and others and a potential coping skill to add to your life.

Mindful Journaling 

(CRS-WSM Coping Skills Training) 

Journaling is an effective coping skill that helps increase awareness of how we are thinking and feeling. Taking time each week to practice mindfulness through writing can be a great support during your recovery. It is a great tool for both emotional processing and self-reflection. Come join this group and help strengthen your practice.

Meditation

(CRS-WSM Coping Skills Training) 

There is so much research out there describing the benefits of meditation.  Come join us for a weekly group to help start or enhance your meditation practice.  We will learn some basic meditation skills and incorporate a block of time for mediation each week.  We will try different types of meditation, and participants will direct the focus of the group depending on what feels best.  This is a peaceful way to start your morning and help bring clarity and calm to your day.

Mindful Movement

(CRS-Coping Skills Group)

Mindful Movement will be based on Tai Chi principles and exercises.  We will practice grounding ourselves and noticing how our bodies feel while we focus on our movements.  It is an opportunity to slow down, feel gravity and get our blood moving.

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Patience and Mindfulness Through the Art of Making         

(CRS Coping Skills)

Come discover the power of Making Art in this unique class designed to enhance patience and mindfulness. Through engaging in hands-on projects, you will explore various Art techniques—such as creating your own wall clock, soy candle making, designing a shadowbox with colored stones, and creating your own journal—while developing a deeper sense of focus and calm. Each class combines guided activities encouraging you to embrace the process of creation and find tranquility in your work. Perfect for beginners and skilled crafters alike, this class offers a supportive environment to cultivate patience, mindfulness, and a greater appreciation for the art of making.

Peer led: Big Picture Issues

Discussions surrounding the mental health system and its history and how we are affected by it today.  Some philosophical discussions, some current events – whatever is coming up for people in the moment surrounding mental health, substance use and their lives!

Peer Led Video Games

Come have fun with some of your peers playing video games in the PROS space.  This group is about having fun and connecting with others.

Peer Led Fiction Writing- Re-Writing Your Story

Join a peer led creative writing group to learn and practice the power of narrative storytelling in recognizing, processing, and healing personal experiences. This class will pull from the book Starship Therapise by Larisa A. Garski LMFT and Justine Mastin, LMFT. Reading the book is encouraged, but not required. This class will handle material that is potentially sensitive. Please be a good judge of your own mental state and readiness in deciding if this is right for you.

Peer Led Fiber Arts

A handful of talented fiber artists in PROS will be facilitating this group.  No experience/ skills needed to attend.  Facilitators will be teaching folks about different types of fiber arts- crochet, cross stitch, others. All materials will be provided.

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Peer Led Four Agreements

Discussion based on the book The Four Agreements to help us live our best lives.  You can read the book if you want, or just participate in the discussions!  Copies of the book are available – See Kathleen on the 2^nd floor!

In The Four Agreements, bestselling author don Miguel Ruiz reveals the source of self-limiting beliefs that rob us of joy and create needless suffering. Based on ancient Toltec wisdom, The Four Agreements offer a powerful code of conduct that can rapidly transform our lives to a new experience of freedom, true happiness, and love.

Peer Support

(CRS Self-Help) 

Living with mental health and/or substance abuse issues is difficult.  Talking with peers who are working through similar barriers is helpful, but it is hard to know what to say to be supportive.  This class focuses on developing skills to be supportive to others, as well as how to set boundaries to keep yourself healthy in the process. 

Positive Thoughts for a New Day

(CRS Basic Living Skill)

Starting the day on a positive note, with a warm thought in the mind and maybe a warm cup in the hand is what this group will focus on.  Each week we will bring positive stories of encouragement and success to inspire and foster hope before engaging in the “hard” work of the day ahead.

Quilting

(CRS BLST)

Learn how to quilt and do some basic sewing while talking about how this coping skill can help you manage mental health symptoms. We hope to also create quilts for community good! So we will have a chance to give back to the community through this class, while you are practicing life and coping skills!

Rebuilding After DV

(CT- Therapy Group)

Are you a survivor of domestic violence? This can often be an isolating experience, and we want to change that by working together as a group to develop a roadmap to recovery. This group will challenge participants to see themselves and their stories in a new light. Participants are requested to bring openness and willingness to this group as we lean into new practices that support personal growth. This group will best support participants who are not in active crisis. It is open to all people and will be in-person only. Aaron and Amy will facilitate this group collaboratively.

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Recovering Together

(IR-Intensive Rehabilitation Integrated Dual Disorder Treatment)

Are you a person with an addiction to drugs and/or alcohol? If so, come join us for this 12-step group. This group is drawn from AA/NA format. We meet together to share our experience, strength, and hope. We read literature from AA or NA and share where we are at in our recovery process. This group is for anyone with the desire to stop using. We join together to address our common problem and to help each other on our paths of recovery. We read the 12 steps, the 12 traditions, literature from AA or NA, and then discuss a recovery related topic. We can do together what we cannot do alone.

Self-Compassion- You Can Do It!

(CRS Coping Skills Training)

In this class we will have an in-depth look at the “Self-Compassion Skills” Workbook, designed to help participants develop a deeper understanding and practice of self-compassion. Participants will engage in practical exercises and reflective practices from the workbook to enhance their emotional resilience and well-being. By the end of this class, participants will have developed a toolkit of self-compassion skills, leading to improved emotional resilience, self-acceptance, and overall life satisfaction. Remember, You Can Do It!!!

The How of Happiness

(CRS Coping Skills Training)

In this class we will be exploring the concepts from “The How of Happiness” a book by Sonja Lyubomirsky a prominent Positive Psychology Professor. In the book, she shares that Happiness is not some magical state of mind that we’re born with, blessed with, or lucky enough to stumble upon. It is a way of being that each of us can attain. We will be learning practices that have been scientifically studied that will increase your level of happiness.

Thriving on the Neurodivergent Spectrum

(CRS Self Help)

Learn core skills to navigate the world as a neurodivergent person, understanding yourself better, and use these skills to create an authentic, meaningful, and satisfying life that works better for you. Topics we will explore include managing stress, preventing burnout, communication, developing supportive relationships, executive functioning, emotions, and cultivating self-compassion and self-acceptance. We will be focusing primarily on ADHD and Autism, but anyone who identifies as neurodivergent is welcome!

Walkabout- Murals

(CRS- WSM Coping Skills Training)

Physical exercise is well known to be an important way to increase health, decrease stress, anxiety, and depression.  Maybe people are interested in being more active, losing weight, and decreasing mental health symptoms.  Often these same goals are barriers!  So let’s get together and walk it off!  Walk off stress, anxiety, depression, and unwanted pounds!  Participants and staff will walk together, exploring the beauty of the area while talking about stressors of daily life that get in the way!

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WRAP For Work

 

(CRS-WSM Problem Solving Skills Training)

You can work AND you can have a plan to manage symptoms at work.  When is the best time to think about what you would do when you are in crisis? Before you are having a hard time!  Do you know what you can do every day to help keep you feeling your best and decrease the chance or severity of mental health or substance abuse relapse?  This class will help you create your very own step – by – step Wellness Recovery Action Plan.

Yoga

 

(CRS-WSM Coping Skills Training) 

 

Yoga is an ancient coping skill developed over the centuries to help people relax, center and manage everyday life.  Yoga at PROS is taught by community Yoga instructors with a PROS staff for support.  The instructor modifies the Yoga poses so that they are accessible to everyone.  This includes practicing Yoga in a chair!  Staff will help participants manage anxiety in the group setting, as it arises.  Come and do something good for your body and mind!

YMCA

(CRS Coping Skills Training)

Tuesday's trip to the YMCA will include an opportunity to attend a Gentle Water Shallow-water, low- impact workout for those with arthritis, joint issues, just starting to exercise, or looking for a gentler workout. Water weights and noodles used for strengthening. You also have the opportunity to not do this class and use the gym as usual.  Wednesday you may use the gym, weights, machines, attend a class or use the pool!

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