When difficult situations arise, instead of reacting in ways that can make the discomfort worse or result in getting stuck in thought patterns that don’t help you process the situation, distress tolerance teaches acceptance and constructive ways forward.

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Distress tolerance skills can help us tolerate and manage distress and difficult situations better. These skills help us reduce our avoidance of these feelings and situations and increase our capacity to cope. Distress tolerance skills increase our options to use healthy coping strategies and reduce our use of negative coping strategies such as self-harm.

Over time, these healthier coping strategies become more automatic and habitual which means it becomes easier to use them and you are less likely to use unhealthy coping strategies. This helps us manage and get through distress and difficult situations more quickly and easier.

Emotion regulation skills help you to identify, understand, express, process and move through your emotions without crisis or anxiety.

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Emotions can feel very overwhelming, intense, confusing, can change quickly and can drive unhelpful behaviour. Emotion regulation skills in DBT helps us to validate our feelings and to manage them. It is not about getting rid of our emotions but about understanding them so that we can express our feelings to others, make sense of our feelings and reactions, and move through them more quickly and easily than before.

Emotion regulation skills helps us to make helpful choices with regard to how we want to react to our feelings and what we want and need to do with them and as a result of them.

Learn the skills to create healthy relationships while taking care of yourself. Interpersonal effectiveness includes working through conflict, listening well, and clearly asking for what you need.

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Interpersonal effectiveness skills help you to take care of your relationships, balance your needs with the demands of others, balance your wants with your shoulds, and build mastery and self-respect. These skills help you to think about whether an objective, a relationship or your self-respect is your priority in different situations and how to get that priority addressed.

Teaches you to become more aware of the present moment. You learn to focus on one thing at a time, without judging yourself or others.

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Mindfulness skills in DBT help us to get out of our heads and into the present moment. This helps us reduce our rumination and reduces us getting stuck in thoughts in our minds. It can also help us get less distracted. Mindfulness in DBT helps us with the what and how skills to actually practise mindfulness.

By practising these skills regularly, we can become less stressed and more content.

We’re big believers in accessibility. Unlike other programs we don’t require the full program fee up front; so you can pay as you go in lower weekly payments and cancel anytime.

Program fees:

Intake | $100 sign up fee which includes your initial intake assessment appointment

This is the chance to make sure this program is right for you. Some people benefit from individual therapy first to make sure they are ready for a group structure and that they have a solid plan for their safety.

Generally a person can expect to attend 1-3 appointments to prepare them for the program, each appointment is scheduled at $100.00 per session. 

Weekly | $100 per week

This weekly fee gives you access to:

• 1hr online skills group
• 1 hr online small work group session
• weekly learning content
• resources to keep

If you would like more information about the fees and schedule, please contact us so we can support you further.

Each module takes 6-7 weeks to complete with 2 weeks of mindfulness practice in-between.

Our DBT program covers the 4 core skills of DBT including distress tolerance, emotion regulation, interpersonal effectiveness and mindfulness practice. The full program runs for 25 weeks in total to cover all skills, broken up into 3 parts, each run during school terms with breaks in between.

You can apply to join at any one of our intakes and stay for only as long as you need. Even if that is just one module, it’s completely up to you. We do recommend attending for the full duration of the program to receive the full benefit from learning these skills.

Your DBT group will be run across 2 hours each week with the first part covering mindfulness practice and a new skill. The second part, called the homework review, reviews the skill learnt in the previous week to make sure you feel confident with your learning and practice.