Program Overview
This program offers open access to all DBT skills across the four core modules—mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness—so you can explore and practice at your own pace.
What to Expect
Weekly Class: Each week, we meet live on Zoom to dive deeper into one skill through guided practice, real-life application, and supportive discussion. Whether you're working to manage emotions, reduce stress, or build healthier relationships, this program helps you integrate DBT tools into everyday life.
Support in the Moment: You'll also have access to a dedicated chat space where you can ask questions, share experiences, and support each other in real time as you practice skills between sessions.
What You’ll Learn by Module:
🌦️ Distress Tolerance
Navigate emotional crises without impulsive reactions
Practice grounding, distraction, and self-soothing techniques
Build acceptance to manage difficult situations more effectively
🧘 Mindfulness
Stay present and focused, even during stress
Observe thoughts and emotions without judgment
Use breath, movement, and sensory practices to calm the mind
🧠 Emotion Regulation
Understand what you're feeling and why
Reduce emotional overwhelm with practical strategies
Strengthen emotional balance through self-care and planning
🤝 Interpersonal Effectiveness
Communicate clearly and assertively
Set healthy boundaries while maintaining relationships
Handle conflict, say no, and ask for what you need with confidence
