✦ Emotion regulation: Learn how emotions work, what triggers them, and how to reduce their intensity.

✦ Distress tolerance: Develop short-term tools for navigating crises - from grounding and self-soothing to “riding out” emotional storms without impulsive actions.

✦ Mindfulness: Build awareness of thoughts, sensations, and impulses without judgement, so you can pause before reacting and make active choices from a calm centre.

✦ Interpersonal effectiveness: Strengthen communication and boundary-setting skills, helping you maintain self-respect while keeping relationships steady.

✦ Walking the middle path: Learn to let go of black-and-white thinking and accept that more than one truth can exist at the same time. This can help you find the balance and flexibility to gain acceptance and change.

✦ Skills practice: We’ll explore DBT’s core modules - mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness - and choose the most relevant to your current challenges.

✦ Real-life scenarios: Bring a moment from your week that felt overwhelming or reactive. We’ll unpack it together and apply DBT tools to build awareness, understanding, and skilful responses.

✦ Crisis planning: Create a personalised toolkit of short-term strategies for when emotions spike - quick, practical steps to help you ride the wave safely.

✦ Between-session practice: You’ll have optional worksheets and tasks that can help you apply these tools in real life, making progress more tangible and lasting.

✦ A calmer, more predictable emotional landscape

✦ Greater confidence in facing distress without falling apart

✦ Relationships that feel steadier and more fulfilling

✦ The ability to pause, breathe, and choose

A great fit if you often feel emotions arrive at full volume, or if situations quickly escalate from calm to chaos. It’s especially helpful if you’ve tried to manage feelings through logic or avoidance but find yourself cycling through the same patterns.