Mindfulness
Notice what is happening in the present moment with greater awareness and less judgment.
Théla Psychotherapy Clinic · Accessible Mental Health
Free Virtual DBT Skills Group
You don't have to have everything figured out to begin learning new ways of responding to difficult moments.
Join our complimentary 12-week DBT-informed skills group to explore practical tools for managing emotions, navigating relationships, and coping with distress — from wherever you feel comfortable joining.
A place to learn and practise
Skills for the moments that feel hard.
Dialectical Behaviour Therapy (DBT) offers practical skills for understanding emotions, tolerating distress, staying present, and communicating more effectively.
Our DBT-informed educational group introduces these skills in an approachable, supportive virtual setting. You can participate whether you are new to DBT or would like a refresher.
You do not need a particular diagnosis to be interested in learning these skills.
The four core skill areas
What you'll learn
Across the 12 weeks, we introduce four foundational DBT skill areas and explore how they can be applied in everyday life.
Distress tolerance
Learn ways to move through difficult moments without making them harder.
Emotion regulation
Build awareness of emotional patterns and practise responding to emotions more intentionally.
Interpersonal effectiveness
Explore communication, boundaries, asking for what you need, and navigating relationships while respecting yourself and others.
Is this for me?
You might find this group helpful if…
- Emotions sometimes feel intense, confusing, or difficult to manage.
- You feel overwhelmed by stress, anxiety, or overthinking.
- You want to respond differently during difficult moments.
- Setting boundaries or communicating your needs feels challenging.
- You want practical skills to use between therapy sessions or in daily life.
- You are interested in learning about yourself with more curiosity and less self-criticism.
What participation looks like
Learn together, at your own pace.
Meet virtually once a week for 90 minutes over 12 weeks. Sessions introduce concepts and practical exercises, with opportunities to reflect on how skills might fit your life.
We welcome questions about accessibility needs, including sensory considerations, communication preferences, and other accommodations, through the registration form.
A note about the group: This is a DBT-informed educational skills group, not individual or group psychotherapy, a comprehensive DBT treatment program, or crisis support. It does not involve trauma processing, diagnosis, or individualized treatment.
How to join
Getting started is simple.
01
Complete the interest form
Tell us a little about what you hope to learn. You do not need to disclose your trauma history.
02
Connect with our team
We will contact you about a brief intake conversation to explore whether the group fits your current needs.
03
Confirm next steps
After intake, we will share enrolment information and available program details.
04
Join virtually
When enrolled, participate in weekly sessions through Google Meet.
Submitting the form does not guarantee enrolment. If the group is not the right fit, we can discuss a more appropriate next step.
Frequently asked questions
Questions before joining?
Is the group really free?
Yes. There is no fee to participate in this 12-week program.
Do I need a DBT or mental health diagnosis?
No specific diagnosis is required to express interest. A brief intake conversation helps determine whether the educational group is appropriate for your needs.
Is this therapy?
No. This is a DBT-informed educational skills group. It does not provide individual or group psychotherapy, personalized treatment, diagnosis, trauma processing, or crisis intervention.
Do I have to share personal experiences?
You do not need to provide a detailed personal history in the registration form. The group focuses on learning and practising skills rather than processing personal trauma.
How will virtual participation and privacy work?
Sessions take place through Google Meet. Group privacy expectations and participation guidelines will be discussed as part of onboarding. While participants are asked to respect each other's privacy, confidentiality in a group cannot be absolutely guaranteed.
What if I already see a therapist?
You can express interest even if you are receiving other mental health support. The intake conversation can help clarify how the group may complement your existing care.
When does the next group begin?
Upcoming dates and availability will be shared by the Théla team during the registration and intake process.
Start with one skill at a time
There's room to learn something new.
Whether you're looking for steadier ways to navigate emotions or more confidence in relationships, we invite you to register your interest.
Register for the free group ↗For adults 18+ · Virtual via Google Meet · Intake required before enrolment
