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PROS Courses

Personalized Recovery Oriented Services (PROS Home)

 
It's Easy to Get Involved

  • Call for a screening appointment (607-274-6200) — we will see you within one week.
  • Walk into the Mental Health Building (201 E. Green St., Ithaca) and ask for an appointment.
  • Ask your therapist to make a referral to PROS.

 winter 2023-2024 

Monday

9AM
Breakfast Club

10AM
Yoga (In Person Only)
Now What? Life Plan 2.0
Healing Your Inner Child Through Stories

11AM
DBT Drop In
Lunch Prep (In Person Only)
Art Therapy: Exploring Emotions

12PM
LUNCH BREAK

1PM
Drama Therapy (In Person Only)
Stress Management

2PM
Mindfulness and Self- Compassion for all Addictive Behaviors

3PM
Coping through Crafting  (In Person Only)

Course Descriptions


Tuesday

9AM
STAFF TRAINING NO GROUP
Peer Guided Activities

10AM
DBT Emotional Regulation
Mindful Movement  (In Person Only)
Songwriting

11AM
Tobacco and You
Keeping the Peace
Creating a WRAP Drop in (In Person Only)

12PM
LUNCH BREAK

1PM
Healthy Sexual Relationships
DBT Drop In

2PM
Movies and Munchies  (In Person Only)
PROS Chorus  (In Person Only)

3PM
Movies and Munchies  (In Person Only)

Course Descriptions


Wednesday

9AM
Peer Guided Activities
Positive Thoughts for a New Day

10AM
Adulting 101  
Art Therapy  
Money!

11AM
Coping with Panic and Anxiety  
Lunch Prep  (In Person Only)
DBT Interpersonal Skills
Community Organizing  CLOSED (In Person Only)

12PM
LUNCH BREAK

1PM
Reconnections–Family & Friends
Peer Support
Quilting  (In Person Only)

2PM
Quilting  (In Person Only)
DBT Distress Tolerance

3PM
Building Skills though Games  (In Person Only)

Course Descriptions


Thursday

9AM
Peer Guided Activities

10AM
Goal Getters!  
Navigating Social Skills

11AM
I Can Do It – Community Inclusion
Therapeutic Resourcing

12PM
Pyramid Room Closes

1PM
Substance Use Recovery  
DBT Mindfulness

2PM
Staff meeting No classes

Course Descriptions


Friday

9AM
Peer Guided Activities

10AM
Don’t Sweat the Small Stuff
Meditation, Breathwork & Grounding
Rethinking Trauma

11AM
DBT Drop-In
12 Step Group  
Working on Working

12PM
LUNCH BREAK

1PM
Peer Office Hours (sign up)  (In Person Only)
Internal Family Systems

2PM
RO DBT Emotional Overcontrol

3PM
FOMO  (In Person Only)

Course Descriptions


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Course Descriptions

Download Course Descriptions PDF

Adulting 101

(CRS WSM Basic Living Skills)
When living with a mental health or substance use barrier, you may feel like you missed out on learning important “adulting” things, like home management, dealing with landlords, taking care of yourself, and managing time so that you feel fulfilled. This class will be flexible based on the needs of participants, but the overall theme is to increase independence and confidence in living on your own!

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 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!

Art Therapy: Exploring Emotions

(CRS – Coping Skills Training)
In this group, we will seek to bring awareness and mindfulness to our emotional experiences. Through art therapy, we will explore different emotions, such as shame and joy, and consider what they look like for each one of us. We will practice curiosity and non-judgement and create art based on each emotion and our individual experiences. There will be time at the end of each group to share and process together.

Breakfast Club

(CR Basic Living Skills)
Many people struggle with building connections with others, basic social skills, & overcoming anxiety to have comfortable social interactions. Join a group of peers & staff in playing games & engaging with one another – having fun while building skills!

Building Skills through Games

(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 have games to play and talk about managing conflicts or symptoms as they arise, and talking about how it applies to mental health and substance use recovery.

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Community Activity: Learning about Community Resources

(CRS Community Living Exploration)
When you are living with mental health or substance use barriers, you may have a hard time accessing community resources or even knowing what’s available. This class will explore the various resources available in our community and may include guest speakers and weekly field trips! Activities for each week will be announced in the weekly email updates on Mondays.

Community Organizing

(CRS Problem Solving Skills)
This class covers the basics of community organizing, choosing community issues to work on, finding strategies for change, and collaborating with others to advance shared interests. The class will choose a hypothetical community organizing issue in the first couple sessions. In subsequent sessions participants will work on a mock campaign about this issue, completing practical exercises together during each session based on the weekly focus. Closed group.

Concentration and Memory

(CRS-WSM Coping Skills Training)
If poor concentration or memory creates barriers to goal achievement this class may be appropriate to help learn and practice skills to improve concentration or memory. This class is activity based and focused on not only helping people improve their concentration and memory, but to learn skills to work with any concentration and memory problems they are already experiencing.

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.

Coping with Panic and Anxiety

(CRS- WSM Coping Skills Training)
This class was designed for individuals with barriers related to panic and anxiety. This class will assist participants in understanding, recognizing, and coping with panic and anxiety in order to improve their quality of life and reach their goals.

Creating a WRAP

(CRS Problem Solving Skills Training)
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.

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DBT Distress Tolerance

(CRS – Wellness/Self-Management Coping Skills Training)
This class will focus on the section of Dialectical Behavior Therapy (DBT) Distress Tolerance Skills. This training helps individuals manage their emotions during times of crisis and overwhelm that can sometimes lead to unhealthy or destructive ways of coping. This class may be particularly helpful for participants struggling with self-harm, suicidal thoughts, addictive behaviors/urges, and/or difficulty managing emotions.

DBT Drop-in

(CRS – Problem Solving Skills Training)
This class will focus on teaching and reviewing DBT skills while using them with examples provided by class participants. DBT Skills Practice can be taken alone or with other DBT classes to improve participants’ ability to apply the DBT skills that they have learned to situations currently happening in their lives.

DBT Emotional Regulation

(CRS – Wellness/Self-Management Coping Skills Training)
This class will focus on the section of Dialectical Behavior Therapy (DBT) Emotional Regulation Skills. Emotional Regulation includes skills and strategies geared towards learning to better manage emotions instead of being managed by them, reducing vulnerability to negative emotions, and increasing positive emotional experiences. We will use the DBT Emotional Regulation portion of the training manual created by Marsha Linehan.

DBT Interpersonal 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 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.

“Don’t Sweat the Small Stuff”

(CRS Basic Living Skills)
This class is based on the book “Don’t sweat the small stuff “by Dr. Richard Carlson. It is designed to help participants cultivate a calmer, more content, and mindful approach to life by mastering the art of not sweating the small stuff. It includes exercises, reflective questions, group discussions and practical activities that encourage self-awareness, mindfulness, and personal growth. Participants will learn to embrace life’s bigger picture and find joy in everyday moments. We will typically do three exercises per class and discuss our findings.

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.

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FOMO (Fear of Missing Out)

(CRS BLST)
In this class we will explore the idea of play and the importance of incorporating play into our daily lives to bolster recovery. Many people missed the opportunity to play as a child and never learned. Well now is the time! Not sure what play looks like for you? We will try various things that are traditional childhood play activities like: arts and crafts, playdoh, playing outside games and going to a playground. Maybe you have ideas and suggestions! We will also spend time each class talking about the emotional benefits of play and discussing how the skill (form of play) of the day can help overcome mental health and substance use barriers in your life. This is a great class to help you connect with and offer your inner child some space to heal and grow!

Games

(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 have games to play and talk about managing conflicts or symptoms as they arise and talking about how it applies to mental health and substance use recovery.

Goal Getters!

(CRS-IRP Planning)
This class covers goal setting in general – how to set goals and prioritize them as well as practice developing goals. Participants choose what is most important in their recovery. This group will also address how to build more positive and healthy supports to assist in a successful recovery. Participants will identify their own personal strengths and learn how to use these strengths in achieving their recovery goals. This class is ideal for people in screening or those who feel like they need a jump start on making goals.

Healing Your Inner Child Through Stories

(Intensive Rehabilitation – Relapse Prevention)
Inner child work is a powerful tool for healing from psychological trauma, dysfunctional patterns, and self-harming behaviors. The inner child is not a literal child, it is a metaphorical “little you.” The part of your psyche that is still childlike, innocent, and full of wonder. We will learn how to identify and nurture our inner child through the reading of children’s books and experiential exercises allowing you to practice giving your inner child exactly what they need in the here and now!

Healthy Sexual Relationships

(IRGA)
This class is designed to allow participants to identify the best practices for sexual health and identifying situations that may impede the health relationships that they desire. Participants will review anatomy, STI’s, identifying toxic relationships, contemplation of pregnancy and gender identity and or roles. At the end of the course, participants will have the basic information needed to safely participate in a sexual relationship. The course guides participants through general information that is vetted and provides a person with the dynamics that they face when sexually active.

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“I Can Do It!” Community Inclusion & Eight Steps to Being Whole

(CRS CLE)
‘I Can Do It!’ is designed to assist members to identify areas in which they can increase their Community Inclusion activities. We will use the Eight Dimensions of Wellness as created by SAMHSA. We will examine how we can improve our overall wellness within each of the Eight domains so that we can live independent lives as we work to live like everyone else.

Internal Family Systems

(CRS Self-help)
This group will introduce participants to the Internal Family Systems Model, which is a trauma- informed, evidence-based therapy founded on the merging of two other models, systems thinking and the multiplicity of the mind. Through contemplative readings, videos, and open discussions, participants will learn about this model as a means of self-discovery, love, and acceptance. Regular attendance will be encouraged and is necessary to get the most of this 12- week program.

Keeping the Peace (Conflict Resolution)

(CRS-WSM Problem Solving Skills Training)
We encounter conflicts daily, so how do we handle these conflicts in a healthy and safe way. This class will focus on communication, identifying conflicts, and resolving conflicts. Participants will learn about self-awareness and practice solving conflicts through negotiation.

Learning about Healthy Living, Tobacco, and You

(CRS-WSM Coping Skills Training)
Do you use tobacco? Come meet in a supportive class to discuss current tobacco use and to learn about healthy living to support their overall wellness and recovery. Participants are welcome to come and discuss tobacco use, regardless of their interest in making any changes in their current tobacco use.

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.

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Meditation, Breathwork & Grounding

(CRS – Wellness/Self-Management Coping Skills Training)
There is so much research out there describing the benefits of meditation for health and recovery. 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 guided meditation and learn breathwork and grounding practices that can support your recovery. This is a peaceful way to start your morning and help bring clarity and calm to your day.

Mindful Movement

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.

Mindfulness and Self-Compassion for all Addictive Behaviors

(CRS- Structured Skill Development)
Are you in recovery or actively struggling with addictive behaviors? Often, we turn towards addictive behaviors when we are in pain and suffering in some way. Actively practicing mindfulness and self-compassion creates a new pathway to addressing that pain and bringing awareness to it rather than covering it up with addictive behaviors. Each week we will practice self-compassion through RAIN (recognize, allow, investigate, nurture) and focus on learning about different mindfulness components, such as nonjudgement, acceptance, and patience.
We will explore how these components relate to addictive behavior and recovery. Participants are not required to disclose what their addictive behavior is during this group. Participants may be struggling with substance or alcohol use, food, gambling, shopping, etc. All are welcome.

MONEY! – Benefits and Financial Management:

(CRS BFM)
MONEY is a Benefits and Financial Management (CRS-BFM) service that assists PROS participants in understanding money and their relationship to it. This group is designed as a foundation service which explores basic money management concepts such as needs vs. wants; fixed vs. discretionary costs; creating a money plan (or budget) which covers expenses as well as building a “cushion” (or savings) and avoiding money “traps” such as gambling and retail payment plans. The curriculum attempts to normalize the discomfort people can experience when talking about money matters. It takes a harm-reduction stance regarding spending on substances, gambling and other “costly pleasures”. It is rooted in the belief that financial stability is a critical aspect of the recovery process.

Movies and Munchies

(CRS Self Help)
In this two-hour class, we will watch a movie (or part of one) together and discuss the mental health themes that arise. From the themes we will talk about alternative ways to solve problems in the movie and when we are faced with similar situations in life! Also, popcorn will be provided!

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Navigating the Social World

(CRS WSM Basic Living Skills)
In this class we will be using this book A curriculum for individuals with Asperger's Syndrome, High Functioning Autism and Related Disorders by Jeanette McAfee to address the most urgent problems faced by those with Asperger's Syndrome, High Functioning Autism and Related Disorders, it covers how to increase communication skills, recognize, and cope with emotions, recognize and prevent stress, develop abstract thinking skills and more.

Now What? Life Plan 2.0

(CRS –WSM Basic Living Skills)
So, you have been living with mental health, physical health and substance use challenges and your life did not turn out the way you thought it would. The things you dreamt of for yourself seem out of reach. This class will provide space to grieve and to celebrate! We will talk about the grief of revamping your life plan and create a life plan 2.0! Things change, but that doesn’t mean all hope is lost! (And we need to honor the sadness that comes with not doing the things you thought you would do!)

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.

Peer Office Hour with Cinder- Is a non-judgmental space for open one-on-one conversation. It’s a welcoming environment where we can discuss challenges, strengths, shared experiences and talk about whatever you feel you need support with. I can offer support through my lived experiences and the tools I’ve used in my toolbox on my recovery journey or just be an ear, here to listen. To sign up, go to the lobby receptionist and tell them which Friday you would like. Hope to see you!

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 will be creating quilts for the Detox/Stabilization center! You will have a chance to give back to the community through this class, while you are practicing life and coping skills!

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Re-connections: The Strength of Family and Friends in our Lives

(CRS WSM-CST)
this curriculum will assist people in examining their past and those relationships that were important to them. They will explore their grief and begin the steps to reconnecting with the people they identify.

Rethinking Trauma

(IR-Relapse Prevention)
The purpose of this class is to provide education on PTSD and the many manifestations of its symptoms. We will also learn to recognize how our brain has helped to keep us safe AND how it keeps us stuck in unhelpful patterns of thinking. Participants are encouraged to meet regularly with their Primary for support related to processing trauma and managing PTSD symptoms.

RO DBT Emotional Overcontrol Skills

Radically Open DBT is a skills-based program that focuses on openness, flexibility, and social connection to increase emotional well-being. Each class we will learn a new RO DBT skill! Emotional overcontrol skills will focus on the basics of radical openness, self-inquiry, flexible mind, and embracing new experiences.

Song Writing

(CRS-WSM Coping Skills Training)
Let's explore how we can experience healing and self-expression through songwriting. We will free-write, use some prompts, and look elements of song such as structure, form, style, etc. We will also make time to share with the group about a song or songs that have been meaningful in our lives.
This class can follow the flow of what participants are interested in doing. Collaborating or writing solo, sharing with the group, or having quiet writing time with company are all possible. Facilitator Naomi has been a musician and songwriter for many years and wants to be a supportive and encouraging presence for you in your exploration of how to express yourself through song. No experience necessary!

Stress Management

(CRS-WSM Coping Skills Training)
Participants will learn to manage and effectively cope with everyday stressors. Participants will learn problem-solving skills and will practice changing unhealthy habits to healthy habits.

Substance Use Recovery

(Intensive Rehabilitation-IDDT) (IR-Dual Disorder Treatment)
This class is for participants in all stages of change (pre-contemplation, contemplation, preparation, action and maintenance). Participants will gain a better understanding of the stages of change and what stage they are in. Participants will learn strategies for cutting down or stopping substance use and for dealing with high-risk situations. Participants will clarify their values and decide which areas they would like to improve. This class includes an educational component focusing on the interactions between alcohol, drugs, and mental illness. A commitment to stop using substances is not required.

Therapeutic Resourcing

(Clinic Treatment)
In this group participants will be engaging in activities that are found in the second phase of EMDR treatment. Resourcing is a method of identifying and building skills that will help with navigating difficult emotions. This group may feel like a mindfulness group has come together with a skill development group to form one super group.

Working on Working

(Intensive Rehabilitation Goal Acquisition)
This group is appropriate for anyone who is currently working or who is interested in working. The topics of discussion will allow for sharing struggles and successes along participants’ recovery journeys as they work towards a goal of employment.

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!


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