DBT Online Class a skills-based programme for people who experience difficulties in regulating emotions, including those with borderline personality disorder (BPD), some eating disorders or ADD, who are unable to attend our skills classes face to face in London. There is no specific diagnostic requirement for participation in the programme. If intense emotions, unmanageable distress or problematic behaviours interfere with your ability to be an effective human being, for example in the context of personal or professional relationships, DBT might be just what's needed. It will assist you in coping effectively with self-harm, extreme emotional sensitivity, mood swings, eating difficulties, anger, depression, anxiety, intense relationships, impulsivity, and ultimately in building a fruitful, satisfying life.

When and How

The online DBT skills classes are provided via Zoom. You will be sent a link to the class by one of the facilitators before each class. During the current public health concerns related to COVID-19 all of our classes will be available online until further notice: on Mondays at 5:45pm, Tuesdays at 1:30pm and 4pm, Wednesdays at 6pm, Thursdays at 5:30pm and Saturdays at 10am and 12:15pm. For further information about the upcoming entry points please visit DBT Programme. The Tuesday 4pm class will be permanently offered online.

Entry Points

  • Distress Tolerance: 8th July and 25th August 2020

  • Emotion Regulation: 20th July and 8th August 2020

  • Interpersonal (Relationship) Effectiveness: 13th June and 30th June 2020

  • Interpersonal Skills in Action: 7th July 2020

  • Core Mindfulness: 1st September and 15th October 2020

What will I learn?

  • Core Mindfulness and the Middle Path consists of 6 weekly sessions and is designed to teach you how to increase your awareness levels, decrease reactivity and judgmentalness, focus better, train your attention, accept current moment experiences and be more compassionate towards yourself. This module will also teach you how to avoid taking extreme positions and instead acknowledge the validity of different positions and others' perspectives.

  • Distress Tolerance module lasts for 8 weeks and is centred on accepting difficult situations and emotions and finding ways to survive and tolerate the moment without engaging in problematic behaviours such as self-harm, conflict or impulsive substance misuse.

  • Emotion Regulation entails 12 weekly classes and involves learning to recognise and label current emotions, identify obstacles to changing emotions, reduce emotional vulnerability and reactivity, increase positive emotions, and change emotions that are unhelpful or unwarranted.

  • Interpersonal Effectiveness is spread over 8 weeks and teaches strategies for asking for what you need, saying no, setting boundaries and coping with interpersonal conflict in a way that influences others whilst enhancing the relationship and your self-respect. This module is of particular relevance to individuals who experience their relationships as chaotic, intense and unstable, and it teaches strategies for maintaining balanced relationships.

  • Interpersonal Skills in Action is a 10-week module for people who want to enhance their interpersonal skills, improve existing relationships and build new ones. In this module you will learn about the theory and practice of dialectical thinking, balancing opposites, validation of self and others, recovering from invalidation, building new relationships, getting people to like you, effective communication, ending hopeless relationships, mindfulness of others, reinforcement and strategies for changing behaviour. There will also be a practice-only session to immerse yourself in the practical application of some skills.

Further information

The online classes can be attended in conjunction with individual DBT therapy which can also be provided online as part of the full DBT programme. For further information about the upcoming entry points and the full programme please visit the DBT Programme section of this website.