12 Week DBT Core Skills Group
Are you facing challenges in managing intense emotions, navigating distressing situations, or sustaining healthy relationships?
Learn practical tools to manage emotions, reduce distress, and build a life worth living.
Our 13-week Dialectical Behaviour Therapy Skills Group is a structured, evidence-based program designed for people who want to develop effective coping strategies, improve relationships, and strengthen emotional resilience. The group is led by experienced DBT therapists in a supportive, non-judgemental environment.
Who the group is for
This program is ideal for adults who:
- Experience intense emotions or mood swings
- Struggle with self-criticism or feeling overwhelmed
- Want practical skills to handle distress without harmful behaviours
- Are ready to work on building a more balanced and fulfilling life
No prior DBT experience is required. You can join whether you are currently in individual therapy or attending the group as a standalone program.
What you’ll learn
The program covers DBT’s four core skill areas, with a focus on practising and applying them to real-life challenges.
Weeks 1–3: Mindfulness
- Learn to focus on the present moment without judgement
- Understand the WHAT and HOW skills of mindfulness
- Build awareness of thoughts, feelings, and behaviours
- Improve your ability to pause and choose a wise response
Weeks 4–7: Emotion Regulation
- Identify and label emotions accurately
- Understand what makes you vulnerable to intense emotions
- Learn strategies to reduce emotional vulnerability (ABC PLEASE)
- Practise changing emotions with Opposite Action
- Build resilience so emotions work for you, not against you
Weeks 8–10: Distress Tolerance
- Develop tools to survive crises without making things worse
- Learn short-term strategies for managing overwhelming situations (ACCEPTS, self-soothing)
- Build long-term coping skills through Radical Acceptance and Turning the Mind
Weeks 11–13: Interpersonal Effectiveness
- Learn to ask for what you need while maintaining self-respect
- Practise saying no and setting healthy boundaries
- Strengthen communication skills using DEAR MAN, GIVE, and FAST
- Build relationships that are more stable and satisfying
Benefits you can expect
By the end of the 13 weeks, many participants report:
- Greater emotional stability and reduced reactivity
- Increased confidence in handling difficult situations
- Stronger, healthier relationships
- More self-compassion and less self-criticism
- A toolkit of practical skills to use for life
Register Your Interest
Mindfulness
This module focuses on cultivating present-moment awareness without judgment. Mindfulness skills are essential for individuals to observe and describe their experiences, fostering a non-reactive and centred approach to life.
Distress Tolerance
Individuals learn skills to navigate and tolerate distressing situations without resorting to impulsive or destructive behaviours. This module equips individuals with effective coping mechanisms during crises.
Emotional Regulation
Targeting the core of emotional dysregulation, this module teaches individuals to identify, understand, and manage their emotions in a healthy manner. Emotion regulation skills empower individuals to break free from the cycle of emotional chaos.
Interpersonal Effectiveness
This module enhances individuals' ability to navigate and improve interpersonal relationships. It provides skills for effective communication, assertiveness, and conflict resolution, promoting healthier connections with others.
