Dialectical Behaviour Therapy (DBT) Skills Group

A diverse group of people sitting in a circle during a DBT skills group session

Build a life worth living.

This isn’t just our goal — it’s the foundation of Dialectical Behaviour Therapy (DBT): helping individuals create a life they find meaningful and worthwhile.

Do you feel like you’re on an emotional rollercoaster?
Do painful thoughts, urges, or impulsive behaviours interfere with your well-being or relationships?
Do you struggle to manage intense emotions, navigate distressing situations, or maintain stable relationships?

If so, DBT may be a fit for you.

What is DBT?

Dialectical Behaviour Therapy (DBT) is a structured, evidence-based therapy that combines:

Cognitive and behavioural strategies
Mindfulness practices
Acceptance and change strategies

Originally developed by Dr. Marsha Linehan for treatment of Borderline Personality Disorder (BPD), DBT now supports individuals dealing with a wide range of challenges, including:

Emotional dysregulation
Anxiety (generalized, social)
Depression
Anger and irritability
Impulsivity and risky behaviours
Eating Disorders (binge eating, bulimia)
ADHD
Bipolar Disorder
Substance use
Self-harm and suicidal thoughts

What skills will I learn?

Mindfulness

Be present, aware, and less judgmental.

Skills to help you:

Stay present and aware  
Reduce judgmental thinking
Ground yourself in the moment

DISTRESS TOLERANCE

Cope with crises without making things worse.

Skills to help you: 

Manage urges and avoid harmful behaviours
Reduce impulsivity
Cope with difficult emotions and situations
Accept difficult situations as they are
Survive crises without making them worse

EMOTION REGULATION

Understand and manage emotions in healthy ways.

Skills to help you:

Understand and label emotions
Ride the “wave” of emotions instead of resisting it
Change how you respond
Reduce unpleasant emotions
Increase positive emotional experiences

Interpersonal Effectiveness

Communicate clearly and build stronger relationships.

Skills to help you:

Improve self-respect and assertiveness
Set healthy boundaries
Ask for what you need clearly and respectfully
Navigate conflict while maintaining relationships

The Core of DBT: Acceptance + Change

What makes DBT unique is its emphasis on balance — specifically, the balance between acceptance and change. This is known as the “dialectic”: the idea that two seemingly opposite truths can both be true at the same time.

“I am doing the best I can — and I want to do better.”
“I accept myself — and I am working toward change.”

DBT helps individuals hold space for both. It teaches individuals how to honour where they are while actively working toward healthier thoughts, behaviours, and relationships. Acceptance doesn’t mean giving up. It means facing reality as it is — so that meaningful change becomes possible.

About DBT Skills Group

Our DBT Skills Group is a structured, skills-based program delivered in a supportive, classroom-style group setting by trained therapists.

Sessions are held weekly and run for 2.5 to 3 hours. Between sessions, participants complete practical assignments to help apply the skills in real life.

The program is organized into 4 modules, each teaching a specific set of DBT skills.

Throughout the group, you’ll learn skills to:

Stay grounded and present
Manage overwhelming emotions
Improve communication and relationships
Make intentional, values-aligned decisions

This group is ideal for individuals who want to build coping strategies, enhance emotional regulation, and create a life that feels more stable and fulfilling.

Is DBT Right for You?

If you’ve had any of the following experiences, DBT may be suitable for you:

Feel emotions intensely or they shift rapidly
Act impulsively or regret decisions made in the heat of the moment
Struggle to maintain stable relationships or fear abandonment
Experience self-criticism, low self-worth or confusion about identity
Use unhelpful or harmful coping strategies
Find emotions are interfering with work, school, or relationships

Who Can Join?

We offer separate groups for: Adolescents (14–17) & Adults (18+)
Serving residents of: Newfoundland & Labrador, Ontario & Nova Scotia

Flexible options

Join in-person or online, with flexible start dates throughout the year

What to expect

Supportive, Skills-Based Sessions

Each DBT session includes:

Mindfulness practice to build awareness and focus
Review of skills practice to reinforce learning
New DBT skills training to support emotional and interpersonal growth

Workbooks and materials provided for all participants
Through guided lessons, group discussions, videos, and real-life practice, you’ll learn to apply DBT skills in daily life — with support from trained facilitators and your group.

Program Fees & Insurance

Program Structure:

The full DBT Skills Group Program includes 12 group sessions.
Skills are taught over 4 modules with 3 sessions per module.
Complete all 4 modules to receive a Certificate of Completion.

Session Fee: $100 per group session (2.5 hour sessions)
Payment Schedule:

Payment is due in full at the start of each skills module.
Payment covers all 3 sessions in that module

Missed Sessions/Cancellation Policy: Payment is required for the entire module, even if a session is missed.
Insurance Coverage: Many private insurance plans offer partial or full coverage. Receipts are provided for reimbursement. Please check with your provider to confirm your coverage.

Take the First Step

Ready to build lasting coping skills and emotional balance?
Join our next DBT Skills Group at Wave Counselling & Wellness.
Let’s build a life worth living — together.

join now