DBT Skills

DBT Skills

The complete four-module DBT skills curriculum, Mindfulness, Distress Tolerance, Emotion Regulation, and Interpersonal Effectiveness, taught in its canonical sequence with practical worksheets. Standalone skills training has strong evidence on its own, and these skills help with emotion dysregulation, distress, relationships, and more.

12 Lessons 4-5 hours Linehan DBT 2015

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Clinical Framework

Dialectical Behavior Therapy (Skills Training)

Linehan DBT 2015

Course Overview

Educational, not medical advice

This course teaches standalone DBT skills training, not full DBT therapy, which typically includes individual therapy and phone coaching alongside skills groups. It works well as a supplement to therapy or on its own, but is not a substitute for a full DBT program if you need one. If you are in crisis, call or text 988.

What You'll Learn

✓Practice mindfulness as the foundation of all DBT skills, using the what and how skills
✓Use distress tolerance skills (TIPP, ACCEPTS, self-soothing) to get through a crisis without making it worse
✓Apply radical acceptance to reduce the suffering that comes from fighting reality
✓Change unhelpful emotions with check the facts and opposite action
✓Ask for what you need and say no with DEAR MAN, GIVE, and FAST

Evidence & Clinical Approach

Built on Dialectical Behavior Therapy (Skills Training) and taught at a deliberately high evidence bar: it separates well-supported practice from popular-but-contested theory, and is psychoeducation designed to support, not replace, professional care.

Course Lessons (12 total)

1What Is Mindfulness in DBT: The Foundation20 min
2Wise Mind: Finding the Balance Between Emotion and Logic25 min
3Mindfulness Skills in Practice: Observe, Describe, Participate25 min
4Surviving a Crisis Without Making It Worse25 min
5TIPP and ACCEPTS: Crisis Survival Skills25 min
6Radical Acceptance: Letting Go of Fighting Reality25 min
7Understanding Your Emotions: The Map25 min
8Reducing Vulnerability: The PLEASE Skills25 min
9Changing Emotions: Opposite Action and Check the Facts30 min
10Getting What You Need: DEAR MAN25 min
11Keeping Relationships: GIVE and FAST25 min
12Putting All Four Skills Together: Your DBT Practice Plan25 min

Each lesson includes interactive exercises, quizzes, and progress tracking inside the platform.

Frequently Asked Questions

Is this the same as the DBT content in other courses like the Anxiety Toolkit?

Other courses use individual DBT skills where they are relevant to that topic. This course is the complete, unified four-module curriculum, mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness, taught in its canonical clinical sequence with the full skill set (TIPP, ACCEPTS, radical acceptance, PLEASE, opposite action, DEAR MAN, GIVE, FAST) and a final integrated practice plan.

Is this course a replacement for therapy?

No. It provides psychoeducation and skill-building based on evidence-based frameworks, but it is not a substitute for individualized professional treatment. It works best alongside care, as structured learning between sessions.

What if I'm currently in crisis?

If you're experiencing a mental health crisis, contact emergency services (988 Suicide & Crisis Lifeline, 911) or go to your nearest emergency room. The platform includes safety monitoring that alerts assigned providers when distress is detected.

How is this different from self-help content?

Structured, sequential lessons with interactive exercises, progress tracking, and provider oversight. Your assigned provider can see your progress and tailor sessions to what you are learning.

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Course Features

✓12 comprehensive lessons
✓Dialectical Behavior Therapy (Skills Training)
✓Interactive exercises and quizzes
✓Progress tracking
✓Provider coordination
✓Self-paced learning

24/7 Platform Safety

The platform runs the MAIA distress classifier on every text input and alerts your assigned provider if distress is detected, ensuring clinical oversight when needed.

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Inside the experience

What this course actually looks like

Every course lives inside the Digital Wellness Academy app: short, practice-first lessons, daily check-ins, an AI coach that knows what you have learned, and a dashboard that makes progress visible. These are real product screens.