Learn Dialectical Behavior Therapy
DBT Skills in Our Online DBT Classes

Mindfulness skills are taught and integrated into all of the modules listed below rather than separately. They are an essential foundation of DBT.

Emotion Regulation 

You’re a passionate person with strong emotions and impulses. You may have even been called an “empath” because your emotions are so intense, especially when you hear about other people or animals hurting or being mistreated or upsetting news stories.

You don’t want to lose this super compassionate part of who you are *and* you see the value in learning to channel your emotional intensity so it doesn’t overpower you. You want to be of service to the world AND feel healthy, in control, and balanced so that you and your relationships and goals don’t suffer.

Learn the essential roles that emotions play in your life and skills for learning to regulate your emotional intensity. You’ll have a proven step-by-step system that can assist you with no longer being at the mercy of your intense emotions.

Mindfulness skills are woven in throughout the curriculum while learning emotion regulation skills.

You’ll start this module after Distress Tolerance.

This module can help with the following…

You Often Act Out on Emotion and…

• it’s challenging sometimes to pinpoint what led to you acting on an impulse, urge, or in response to an intense emotion
• your emotional reactions seem more intense than those of other people
• you sometimes think your emotional intensity is out of proportion to the trigger but don’t know what to do about it

Your self-care is either non-existant or needs some work, because you’re

• not taking care of yourself physically
• you’re not getting enough sleep (or sleeping too much)
• caffeine, nicotine, or other substances are impacting your mood

You find yourself getting emotionally dysregulated

• when you have thoughts about what other people feel or what you think may be their intentions
• when you have critical, judgmental thoughts about yourself, others, or life situation
• when you feel stuck when it comes to problem solving stressful issues that come up

Interpersonal Effectiveness

Gain insight into your relationship roadblocks and move toward creating and sustaining meaningful, long-term relationships, including friendships, romantic/partnership relationships, family relationships, and connections in the workplace.

You’ll build a toolbox of proven interpersonal skills that have helped many people with BPD, empaths, and emotionally sensitive people with other emotion regulation issues finally have what they want most in life: relationships that matter. You will also learn tools for leaving those relationships that no longer serve you, sometimes referred to as “toxic” relationships.

Mindfulness skills are woven in throughout the curriculum while learning interpersonal effectiveness skills.

This module can help with the following…

Your Boundaries are a Blur and You…

• get very triggered when others violate yours
• aren’t sure how to set healthy ones and get them respected
• get told you’re pushing other people’s boundaries, and it sometimes costs you the relationship.
• are an empath and take on other people’s emotions

You Have an Identity Crisis, Causing You To…

• shapeshift like a chameleon around others and feel inauthentic
• feel exhausted trying to be everything to everyone so they’ll accept you
• desperately long to know and honor who YOU really are

Emotions are Impacting Your Relationships (and life!) and YOU…

• see pretty much everything is a sign that someone’s going to leave or reject you
• get super triggered by disagreements with others
• interpret criticism (at work, school, home) as catastrophic

Geeking out on Science Lights You Up, and You Want to Learn…

• in easy to understand lessons, about things like “Mirror Neurons” and how they affect your emotions.
• how your nervous system affects and is affected by your relationships
• what attachment styles are and how to understand and relate to your partner if his or hers is different

Distress Tolerance 

Let’s face it — you can be a little bit impulsive. Your emotions come on intensely, and it can be difficult to then sit with the distress of upsets, (such as a conflict with a loved one or an issue at work), so you end up turning to habits that you know don’t serve you in the long run. You’ve experienced the consequences of this time and time again. And you want to change this. Yesterday.

Emotionally Sensitive people often (quite understandably!) turn to impulsive behaviors when the emotional pain feels too hard to bear – because it works (in the short term).

It makes sense that you’d repeat these unhealthy behaviors (like substance use, quitting a job or other commitment, lashing out, and self-harm) because acting on them provides a sense of desperately needed relief in the immediate.

But what you’re noticing is this behavior doesn’t take into account the whole picture. The consequences. The damage to your relationships, career, health, and reputation.

Distress tolerance is about learning to tolerate those really difficult, intensely emotional moments in ways that will honor both your short-term need to feel better and your longer-term goals for building a life worth living.

Learning and practicing DBT skills can help you get there.

Recognize and better understand your impulsive behaviors and have a proven toolbox of strategies and skills that can help reduce them significantly. We’ll go through effective strategies step-by-step.

Mindfulness skills are woven in throughout the curriculum while learning distress tolerance skills.

This module can help with the following…

Your Emotions Get So Overwhelming They’re Unbearable and…

• upsets quickly escalate to feeling like a crisis
• even small amounts of stress feel overwhelming
• you worry each time that the intense episode will last forever

Stressful Situations over which you have no control:

• leave you feeling powerless
• cause you to want to “check out,” or you actually do dissociate

You Often Feel Triggered and…

• find yourself avoiding, numbing, denying, or suppressing the trigger and emotions
• you try to make yourself feel better but often end up feeling worse