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About This Course

Who this course is for:

  • People suffering from depression, anxiety or mental troubles
  • Counselors and Psychologists
  • Mental health professionals
  • Teachers
  • Parents

What you’ll learn: 

  • The 4 modules of DBT 
  • Emotion regulation skills
  • Distraction techniques to manage overwhelming emotions
  • Self soothing skills to reduce stress
  • Radical self acceptance
  • Relaxation exercises
  • Mindfulness exercises
  • Interpersonal effectiveness skills
  • How to develop leadership skills
  • How to sleep better


  • No prior knowledge is required to take this course

In this course, you will learn complete Dialectical Behavior Therapy (DBT) Skills. The four modules of psychological and emotional function that DBT focuses on include: Mindfulness, distress tolerance, emotion regulation and interpersonal effectiveness.

They are designed to specifically assist individuals in better managing behaviors, emotions and thoughts. The intent is to help people who experience problems with anger or the expression of anger, episodic depression, irritability or anxiety, intense or chaotic relationships, impulsivity, stress and feelings of emptiness.

Core Mindfulness teaches a person how to focus their mind and attention. Distress Tolerance develops acceptance of the current situation as well as crisis survival skills to decrease the likelihood of engaging in problematic behavior. Emotion Regulation skills include learning to identify and label current emotions, identifying obstacles to changing emotions, reducing emotional reactivity, increasing positive emotions and changing emotions. Interpersonal Effectiveness skills teach helpful strategies for asking for what one needs, saying no, and coping with interpersonal conflict.

Anyone regardless of their education qualification, profession, and age can take this course to educate themselves about mental health. This course is delivered in a very simplified form. The lessons are very simple to understand and practice. Even without prior knowledge of how psychotherapies work, you will still be able to apply the techniques in your life.

As it is not feasible to visit a therapist all the time, it is better to increase your knowledge and skills regarding emotional problems so that we can help ourselves. This course intends to facilitate you with strategies that you can apply in your life without any external help. Think of this course as an expert’s self-help manual of emotional wellbeing.

Our Promise to You

By the end of this course, you will have learned self-help for your emotional wellbeing.

30 Day Money Back Guarantee. If you are unsatisfied for any reason, simply contact us and we’ll give you a full refund. No questions asked. 

Get started today and learn more about dialectical behavior skills.

Course Curriculum

10h 27m

Section 1 - Basic Distress Tolerance Skills
What Is DBT Dialectical Behavior Therapy? 00:00:00
Overview Of DBT And Course Flow 00:00:00
Introduction To Basic Distress Tolerance Skills 00:00:00
What Are Distress Tolerance Skills? 00:00:00
Self Destructive Coping Methods 00:00:00
Course Workbook 00:00:00
Course Resources – Individual Worksheets 00:00:00
Pain Is Inevitable, Suffering Is Optional 00:00:00
Distraction Skill 1 – Self Destructive Behaviors 00:00:00
Distraction Skill 2 – Pleasurable Activities 00:00:00
Distraction Skill 3 – Attending To Others 00:00:00
Distraction Skill 4 – Distracting Thoughts 00:00:00
Distraction Skill 5 – Leaving 00:00:00
Distraction Skill 6 – Chores And Tasks 00:00:00
Distraction Skill 7 – Counting 00:00:00
Creating Your Own Distraction Plan To Cope With Stress 00:00:00
Section 2 - Self Soothing Skills Of DBT
Introduction To Self Soothing Skills Of DBT 00:00:00
What Are Self Soothing Skills 00:00:00
Smell 00:00:00
Vision 00:00:00
Hearing 00:00:00
Taste 00:00:00
Touch 00:00:00
Create A Self Soothing Plan 00:00:00
Radical Self Acceptance 00:00:00
Section 3 - Advance Distress Tolerance Skills DBT
Introduction To Advance Methods Of Distress Tolerance 00:00:00
Advance DTS 1 – Safe Place Visualization 00:00:00
Advance DTS 2 – Cue Controlled Relaxation 00:00:00
Advance DTS 3 – Time Out 00:00:00
Advance DTS 4 – Self Encouraging Thoughts 00:00:00
Advance DTS 5 – Self Affirmations 00:00:00
Create DTS Coping Plan For Stress Management 00:00:00
Valued Living Questionnaire 00:00:00
Committed Action 00:00:00
Section 4 - Mindfulness Skills Of DBT
Mindfulness Skills 00:00:00
What Are Mindfulness Skills 00:00:00
What Skills 00:00:00
What Skills – Additional Instructions 00:00:00
Focusing For Single Minute 00:00:00
Focusing On Single Object 00:00:00
Guided Focusing On Single Object 00:00:00
Band Of Light 00:00:00
Inner Outer Experience 00:00:00
Record For 3 Minutes 00:00:00
Thought Defusion 00:00:00
Describing Your Emotions 00:00:00
Focus Shifting 00:00:00
Mindful Breathing 00:00:00
Wise Mind 00:00:00
Wise Mind Meditation 00:00:00
Wise Mind Decision Making 00:00:00
Rational Emotive Decision Making 00:00:00
Loving Kindness Meditation 00:00:00
Mindfulness Of Space 00:00:00
Mindfulness For Stillness And Silence 00:00:00
Section 5 - Emotion Regulation Skills Of DBT
Primary And Secondary Emotions 00:00:00
Emotion Dysregulation 00:00:00
What Are Emotion Regulation Skills? 00:00:00
Six Steps To Recognize Emotions 00:00:00
Emotional Record 00:00:00
Overcoming Barriers To Healthy Emotion 00:00:00
Emotions On Continuum 00:00:00
Pleased 00:00:00
Opposite To Emotion 00:00:00
Mood Momentum 00:00:00
Daily Routines 00:00:00
Labeling 00:00:00
Energy Loops 00:00:00
Training State Management 00:00:00
All Or Nothing 00:00:00
The Shoulds 00:00:00
Filtering 00:00:00
Cognitive Reinforcement 00:00:00
Guide To Sleep Hygiene 00:00:00
Section 6 - Sleep Better
Introduction 00:00:00
Understanding Sleep 00:00:00
Building Drive For Sleep 00:00:00
Sleep Schedule 00:00:00
Quiet Your Mind Before Sleep 00:00:00
Creating A Buffer Zone 00:00:00
Think Like A Good Sleeper 00:00:00
Focus On The Day 00:00:00
Section 7 - Interpersonal Effectiveness
Interpersonal Effectiveness Part 1 00:00:00
Interpersonal Effectiveness Part 2 00:00:00
Interpersonal Effectiveness Part 3 00:00:00
The Golden Rule Of Interpersonal Effectiveness 00:00:00
Key To Effective Interpersonal Effectiveness 00:00:00
You Want Others To Encourage You 00:00:00
You Want Others To Appreciate You 00:00:00
You Want Others To Forgive You 00:00:00
You Want Others To Listen And Understand You 00:00:00
Section 8 - Developing Essential Interpersonal Skills
Concern—The Ability To Show You Care 00:00:00
Help—The Ability To Reach Out 00:00:00
Action—The Ability To Make Things Happen 00:00:00
Results—The Ability To Produce 00:00:00
Influence—The Ability To Lead 00:00:00
Sensitivity—The Ability To Feel And Respond 00:00:00
Motivation—The Ability To Give Hope 00:00:00
Affirmation—The Ability To Build Up 00:00:00
Section 9 - Road Blocks To Interpersonal Skills
Pride 00:00:00
Insecurity And Moodiness 00:00:00
Perfectionism And Oversensitivity 00:00:00
Negativism 00:00:00
Leading Yourself – Quality Central To Interpersonal Skills 00:00:00
BONUS: Spirituality For Interpersonal Skills 00:00:00
Putting It All Together 00:00:00
Conclusion 00:00:00
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