The DBT program integrates mindfulness skills into all its modules without charging any extra fees. These skills are crucial to the program’s foundation and are in-the-moment practices that help you access your inner self.

By being more in tune with your thoughts, feelings, needs, and wants, you can regulate your emotions more effectively. These mindfulness skills equip you with the ability to make sound decisions and promote emotional well-being.

• Understanding and Applying Distress Tolerance to Emotional Flashbacks
• Specific skills for surviving and managing intense emotional surges
• Techniques for Dealing with Toxic Shame
• Distress Tolerance Skills for Couples: Supporting a Partner Through Flashbacks

Do you often find your life being steered by your emotions? It’s fairly common to feel overwhelmed by the intensity of our emotions. Difficult situations, whether they are personal conflicts or work-related issues, can often lead us to develop unproductive habits and behaviors that do not support our wellbeing in the long run. If you’re weary of this repetitive cycle and ready for change, you’re in good company.

People who are emotionally sensitive frequently turn to impulsive behaviors as a coping mechanism for intense emotional distress. Although this provides a temporary solution, it’s an understandable reaction given the circumstances.

These detrimental behaviors, such as substance abuse, impulsive decisions like quitting a job, lashing out, or self-harming, provide immediate relief. Yet, they often overlook the broader consequences, resulting in harm to your relationships, career, health, and reputation.

The concept of distress tolerance is centered around learning to navigate these intensely emotional and challenging moments in a way that respects your immediate need for relief, while also aligning with your long-term aspirations for a fulfilling life.

By learning and utilizing DBT (Dialectical Behavior Therapy) skills, you can find the harmony you seek.

Become more aware of and understand your impulsive behaviors at a deeper level. Arm yourself with a robust toolkit of strategies and skills that can help you significantly reduce these tendencies. We will guide you step-by-step through these strategies.

Mindfulness skills, a key component of the curriculum, will assist you in developing your capacity for distress tolerance.

Module: Emotion Regulation to Counteract Toxic Shame and Harsh Inner Critic

• The Role of Emotion Regulation in Trauma Recovery
• Identifying and Labeling Emotions
• Increasing Positive Emotional Events
• Reducing Vulnerability to Emotion Mind
• Managing Extreme Emotions: Techniques for Individuals and Couples
• Building Mastery and Coping Ahead for Trauma Triggers
• Strategies for Identifying and Changing Negative Self-Talk
• Exercises for Building Positive Self-Image and Reducing Shame
• Techniques for Couples to Enhance Emotional Understanding and Support

Module: Interpersonal Effectiveness for Navigating Social Anxiety and Relationships

• Principles of Interpersonal Effectiveness
• Skills for Healthy Relationships: DEAR MAN, GIVE, FAST
• Assertiveness and Listening Skills for Couples
• Navigating Conflict and Building Mutual Support
• Tailoring Interpersonal Effectiveness to Trauma Survivors

• Skills for Overcoming Social Anxiety
  • Exercises aimed at gradually increasing social engagement in a safe manner
• Building Healthy Relationships Despite a Harsh Inner Critic
  • Communication skills tailored for expressing needs and boundaries effectively
• Conflict Resolution and Mutual Support Strategies for Couples

Module Walking the Middle Path with Complex PTSD

• Balancing Acceptance and Change
• Dialectical Dilemmas and Their Resolution
• Applying the Middle Path Skills in Relationships
• Techniques for Resolving Conflicts and Building Unity
• Balancing Acceptance and Change in the Context of Complex PTSD
• Navigating Dialectical Dilemmas Specific to Trauma Survivors
  • Techniques for integrating contradictory feelings and thoughts
• Middle Path Skills for Couples: Finding Balance and Harmony

Module: Integration and Application

• Review of DBT Skills
• Developing a Personalized DBT Plan for Trauma Recovery
• Role Plays and Scenarios for Practice
• Strategies for Maintaining Gains and Preventing Relapse
• Resources and Continuing Support

Module : Integration, Application, and Moving Towards Thriving

• Comprehensive Review of DBT Skills with a Focus on Complex PTSD
• Developing Personalized Strategies for Managing Symptoms Identified by Peter Walker
• Role-plays and Scenario-based Exercises for Real-life Application
• Strategies for Sustained Recovery and Thriving
• Continuation Plan: Resources, Support Groups, and Ongoing Learning

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