Learn DBT skills online in a small, supportive group.
PRACTICAL SKILLS & STRATEGIES TO
MANAGE EMOTIONS & RELATIONSHIPS
SO YOU CAN...
BUILD A LIFE WORTH LIVING
Next entry is now enrolling!
NEW GROUP STARTS
JANUARY, 2025!
Learn ALL the DBT skills you need to start making meaningful change in your life
Get practical tools that you can implement straight away
Join the group with other participants from around the world each week
All skills taught live during group
Accountability as you implement what you're learning every week
12 months of access to video training for all content
Can't make it one week? Access a training video every week so you don't miss any content!
What is a DBT Skills group?
You will learn a new skill or skills each week. The skills are designed to help you learn to manage emotions, improve relationships, and cope with challenging situations effectively. Each week you will be encouraged to practice the skill(s) taught and invited to share your experience the following week.
Groups will start with a brief mindfulness practice follower by the opportunity to share your experience of practicing the skills over the previous week. Then we will learn the new skill(s) and finally set some homework. Your home practice is designed to give you the opportunity to practice the skills you are learning - this is the best way to make sure you understand them and will be able to use them when you need them!
QUESTIONS?
Book a free 20 minute video call here:
READY TO GO?
Book your assessment appointment here:
Inside DBT Skills Online...
MODULE 1: MINDFULNESS
Build a foundation of noticing! Before we can change anything, we need to be able to notice what we're doing! This is where mindfulness comes in. Practical mindfulness strategies that you can bring into every moment.
What to do to be mindful
How to be mindful
Finding your own Wise Mind
MODULE 2: DISTRESS TOLERANCE
Get the lowdown on how to NOT make things worse! What do you do when you're feeling overwhelmed? When you have emotions so strong that you can't think straight or figure out how to solve the problem you're facing? Have the urge to do something you know you'll regret later? You're in the right place! You'll find so many options in this module!
Pros & Cons the DBT way!
Use your body chemistry to your advantage
How to improve the moment
Using self-soothe to help you calm down
Accepting the moment: learn to fully embrace the moment as it is (while also working to change it!)
... and so much more!
MODULE 3: EMOTION REGULATION
Learn to recognize your emotions and what they're telling you
What to do when you have emotions that you don't want
How to reduce your vulnerability to experiencing strong emotions in the future
Figuring out your values - what's important to you and how can you prioritize them!
Building pleasurable experiences into your life
MODULE 4: INTERPERSONAL EFFECTIVENESS
This is where we get the low down on relationships. How to find friends, how to have difficult conversations, and even end relationships when we have to.
Figuring out your priorities in a conversation
How to get what you want! This is assertiveness, DBT style!
Looking after our relationships (even while getting what we want)
How to keep your self-respect when interacting with others
Figuring out how intensely we should make a request or say no... should you just hint? or should you stand your ground and not give in?
READY TO GET STARTED?
Who is it for?
If you feel that you would benefit from learning the skills described above, and would like a supportive space to do that, this is it! You don't need a diagnosis or a referral to join this group - although, if you have one, that's okay too. You do need to be willing to learn and have a go at using the skills you'll be learning each week. After all, nothing will change if you don't change what you are doing.
If you are already working with an individual therapist, you can continue to see them while you complete the program. We will discuss your decision and options as well as if this group is the right fit for you during your 1:1 assessment appointment. You are also welcome to book a free 20-minute consultation here to ask any questions you have about joining the group.
DBT was originally designed to help people with chronic suicidality. Since then, it has been validated as a treatment for a range of disorders including ADHD, Depression, PTSD, and Binge Eating Disorder, Skills training is just one component of a full DBT program.
Please note: This group is not able to manage severe or complex presentations. This is not a comprehensive DBT program. If you experience severe or complex mental health difficulties we recommend you seek an in-person, comprehensive DBT program where you have access to 1:1 appointments, phone coaching as well as a skills training program.
Skills training is not the appropriate space to address urgent or crisis-related issues. Please use local supports including an individual therapist, your local doctor and emergency services as required.
YOUR INVESTMENT
$120 AUD per week ($2760 total for 23 weeks). Choose to pay weekly, monthly, or the entire amount upfront, your choice! If you choose not to continue at any time, any fees already paid for future weeks will be refunded to you.
$180 AUD for an initial assessment before starting Skills Training. This is a one-time fee for a 1:1 appointment with Cara to establish your goals for the program and ensure that the program is the right fit for you.
You may also consider 1:1 appointments. These can be arranged with Cara or you are welcome to find another DBT practitioner online or in your local area to support you. Having 1:1 support can really help you implement the skills and get personalized feedback and support while you learn the skills. Also, a DBT group is more like a class, not a sharing group. 1:1 support allows you the extra space to discuss how you are and what's happening for you beyond the scope of the group environment.
GET STARTED WITH YOUR DBT JOURNEY TODAY
ABOUT YOUR SKILLS TRAINER
Cara Miles completed a Masters of Psychology (Clinical) at RMIT University, Melbourne, Australia, graduating in 2003. Since then she has worked in public and private hospitals as well as private practice. She has been teaching DBT skills since 2016 and completed DBT Intensive Training with Behavior Tech in 2017. She has been teaching DBT skills groups online since 2019.
She currently lives between the Atlantic coast in Morocco and Melbourne, Australia with her husband and toddler,
Please note: This group is not able to manage severe or complex presentations. This is not a comprehensive DBT program. If you experience severe or complex mental health difficulties we recommend you seek an in-person, comprehensive DBT program where you have access to 1:1 appointments, phone coaching as well as a skills training program.
Skills training is not the appropriate space to address urgent or crisis-related issues. Please use local supports including an individual therapist, your local doctor and emergency services as required.
© caramiles.COM | ALL RIGHTS RESERVED | TERMS & CONDITIONS | privacy policy