Create your life worth living
Dialectical behaviour therapy (DBT) is a type of cognitive behavioural therapy that aims to assist people to live in the moment, regulate emotions, cope with stress and have healthier relationships with others.
DBT skills are taught across three separate modules:
- Emotion Regulation
- Distress Tolerance
- Interpersonal Effectiveness
Each of these modules incorporates mindfulness exercises within the content.
Modules
The following modules are delivered online for access anytime, from anywhere and will assist in identifying thoughts, beliefs and assumptions that make life more challenging.
Mindfulness skills are considered a foundation of DBT learning and are covered in every workshop module. The mindfulness portion of the course is aimed at increasing our awareness, focus and acceptance of the present moment. We practice learning how to attend to the range of details (e.g. our sensations, thoughts, emotions, urges) across a range of situations and therefore to make wise choices, rather than ones that are either driven by, or deny, emotions.
Emotion Regulation
Emotion regulation is about learning how to identify emotions, in particular being able to observe emotions before they escalate so that we can respond effectively. These skills help us to increase our understanding of the function of emotions and the factors that increase vulnerability to emotions, build our capacity to tolerate unpleasant emotions, and guide us to identify ways to generate pleasant emotions. Overall, this module increases awareness of our emotions and how to respond to them effectively to reduce our suffering and increase our wellbeing.
This nine-week online program is made up of the following modules:
- Welcome and Introduction to DBT
- Introduction to Mindfulness
- Mindfulness of Current Emotions
- How Emotions Work
- Emotion Myths and the PLEASE Skills
- The ABC Skills
- Values
- Changing Unwanted Emotions
- Troubleshooting and Problem Solving in Emotion Regulation
Click here to enrol in the Emotion Regulation online course.
Distress Tolerance
This module focuses on developing skills to cope in a crisis, to tolerate painful, unpleasant and uncomfortable emotions, and manage urges to engage in harmful behaviours. This module teaches the skills for increasing our options to effectively manage and/or accept the difficult situations which life presents to us.
This nine-week online program is made up of the following contents:
- Welcome and Introduction to DBT
- Introduction to Distress Tolerance
- Introduction to Mindfulness
- TIP Skills
- The DISTRACT Skills
- The IMPROVE Skills
- The Self-Soothe Skills
- The Radical Acceptance Skills
- Mindfulness of Current Thoughts
Click here to enrol in the Distress Tolerance online course.
Interpersonal Effectiveness
Being effective in relationships means being able to maximise your chances of getting your needs met in a way that maintains relationships and self-respect. An important step in this is learning to identify priorities in interpersonal interactions and to identify and manage the barriers to interpersonal effectiveness. This module provides participants with skills to help develop and maintain relationships, balance priorities with demands, balance wants (things that we want to do) with shoulds (things that we think we should do) in life, and build a sense of mastery and self-respect in interpersonal interactions.
This nine-week online program is made up of the following modules:
- Welcome and Introduction to DBT
- Introduction to Mindfulness
- Introduction to Interpersonal Effectiveness
- The DEAR MAN Skills
- The GIVE Skills
- The FAST Skills
- Building Relationships
- Ending Destructive relationships
- Troubleshooting and Problem Solving for Interpersonal Effectiveness
Click here to enrol in the Personal Effectiveness online course.
You can enrol in our DBT course by participating in our self-paced online program, or by joining a group workshop held onsite at our clinic in Crows Nest.
Ways of Learning
We offer different models of our program so you can choose what is best suited to your lifestyle and what will help you achieve your goals.
Online Program
Our online program is designed to be self-paced, so you can learn and practice DBT skills anywhere, or anytime that suits you. Benefits of the online program include:
- Engaging focussed units of learning with support to apply to your own real life situations
- Exercises to help you apply the skills and develop new habits
- Online community to enhance and support your learning from others insights
- Review the materials in your own time, at your own pace, and from anywhere that suits you
The multimedia materials are engaging and include video readings, interactive worksheets and quizzes which engage our online community and enhance and support your learnings with the insights of others.
So what are you waiting for? Enrol now to learn and practice DBT skills and create the life you want to be living.
Group Workshop
Our group workshops combine the online program with weekly application of skills in our clinic, face to face. These are run by our qualified DBT facilitators.
You will access the online program in your own time, to learn the skills, and then meet weekly over eight to nine weeks in person at our clinic in Crows Nest.
Book a time below to speak to our Intake Manager to discuss our current groups and enrolment process.