DBT Skills (Self-Paced)

DBT Live Programs 

When emotions take over and impulsive reactions feel tempting, the STOP skill can help you regain control and make thoughtful decisions. As part of the Distress Tolerance module, this skill is designed to help you pause, ground yourself, and respond effectively during challenging moments.

In this self-paced lesson, you’ll explore how to Stop, Take a step back, Observe, and Proceed mindfully—a simple yet powerful strategy to navigate intense emotions or stressful situations with greater clarity and intention.

Let’s dive into the STOP skill and learn how to interrupt emotional spirals and create space for better choices.

Live Session: STOP Skills

DBT Diary Card

STOP Skill

Crisis Survival Skills: STOP

Welcome to TIP Skills

When emotions feel overwhelming, your body can become your greatest ally in calming your mind. TIP skills—Temperature, Intense Exercise, Paced Breathing, and Paired Muscle Relaxation—are designed to help you quickly reduce emotional intensity and regain control in moments of distress.

In this self-paced module, you’ll learn how to engage your body’s natural calming responses to bring your emotions back into balance. These practical, science-backed techniques are especially useful in high-stress or crisis situations when you need immediate relief.

Let’s explore how TIPP skills can help you find calm and stability when you need it most.

Live Session: TIPP Skils

Crisis Survival Skills: TIP

Welcome to Wise Mind ACCEPTS!

When faced with distressing emotions or situations, it can be helpful to have tools to distract and refocus until the intensity subsides. Wise Mind ACCEPTS is a set of distraction techniques that stands for Activities, Contributing, Comparisons, Emotions, Pushing Away, Thoughts, and Sensations. These strategies are designed to help you redirect your attention in healthy, purposeful ways during challenging times.

In this self-paced lesson, you’ll discover how each part of ACCEPTS can provide a practical way to cope with distress without resorting to unhelpful behaviors. By engaging your Wise Mind—the balanced state between logic and emotion—you can stay grounded and navigate difficulties with skill and grace.

Let’s get started and explore how ACCEPTS can become a valuable part of your distress tolerance toolkit!

Live Session: Wise Mind ACCEPTS

Crisis Survival Skills: Wise Mind ACCEPTS

Welcome to Radical Acceptance Skills!

There are moments in life when pain is unavoidable, but suffering comes from resisting the reality of what is. Radical Acceptance teaches you how to fully acknowledge and accept life’s challenges without judgment or resistance.

In this self-paced lesson, you’ll learn how Radical Acceptance can help reduce emotional suffering, free up mental energy, and open the door to peace and resilience. By accepting reality as it is—rather than how you wish it were—you can move forward with clarity and strength, even in the face of difficulty.

Let’s explore how Radical Acceptance can transform the way you approach life’s toughest moments.

Live Session: Radical Acceptance

Reality Acceptance Skills: Radical Acceptance

Welcome to Willingness vs. Willfulness

When life feels challenging or unfair, it’s easy to fall into willfulness—a stubborn refusal to accept reality or a determination to resist what is happening. However, embracing willingness—an open and flexible attitude—can help you navigate difficulties with greater ease and resilience.

In this self-paced lesson, you’ll explore the difference between willfulness and willingness and learn practical strategies to cultivate an accepting and adaptable mindset. By practicing willingness, you can work with reality rather than against it, empowering yourself to make wise and effective choices.

Let’s dive into this skill and discover how shifting from willfulness to willingness can bring more balance and freedom into your life.

Live Session: Willingness vs. Wilfulness

Reality Acceptance Skills: Willingness vs. Wilfulness

Welcome to Mindfulness of Thoughts and Emotions

Our thoughts and emotions can often feel overwhelming, pulling us in many directions and intensifying our distress. Mindfulness of Thoughts and Emotions helps you observe your inner experiences with curiosity and nonjudgment, rather than being controlled by them.

In this self-paced lesson, you’ll learn how to step back and notice your thoughts and emotions as they arise, without reacting impulsively or attaching unnecessary meaning to them. By practicing this skill, you can cultivate greater emotional balance and make space for wiser, more effective responses.

Let’s begin exploring how mindfulness of your inner world can bring clarity and calm, even in the most challenging moments.

Live Session: Mindfulness of Thoughts and Emotions

Mindfulness of Thoughts and Emotions

When life gets busy, stressful, or overwhelming, finding your calm can feel out of reach. But it’s closer than you think.In Finding Your Calm, you’ll learn practical skills to manage intense emotions, stay grounded under pressure, and move through difficult moments with greater ease and confidence. This journey is about building resilience — one small step at a time.Every journey begins with a single, steady breath. Let’s start.

In Finding Your Calm, you’ll learn practical skills to manage intense emotions, stay grounded under pressure, and move through difficult moments with greater ease and confidence.

Next intake: 9 June '25

Course content

Finding Your Calm: Skills For A Chaotic World

Werner Teichert

Includes