• In crisis? Call 911 or HealthLine 811, or 988 when you have active suicidal ideation.
Logo for STG Health. The image features a blue chat bubble with a yellow heart inside, next to the bold text STG. in navy blue, with a yellow dot, above the word HEALTH in blue capital letters. STG-Health
Book Intake

DBT Skills Training

Stop surviving your emotions. Retrain your responses.

If your emotions hit fast and hard—if conflict escalates, urges spike, or relationships keep getting damaged in the aftermath—skills matter more than motivation.

DBT Skills Training is a 24-week, structured group program that teaches you practical tools to:

  • regulate emotions,

  • tolerate distress without self-destructive coping,

  • communicate effectively, and

  • build a life that holds up under stress.

Book Your Intake Session

Quick Read (60 seconds)

  • 24 weeks of dedicated group training designed to build real-life skills through repetition.

  • You’ll learn DBT’s four core skill sets: Mindfulness, Distress Tolerance, Emotion Regulation, Interpersonal Effectiveness.

  • DBT skills help reduce emotional dysregulation, impulsivity, and relationship instability—especially common in BPD patterns.

  • This isn’t “inspiration.” It’s training—so skills show up when you actually need them.

  • You’ll be supported by certified, validating therapists along the way.

Does any of this feel familiar?

You might be a strong fit for DBT Individual Counselling if:

  • You keep saying “next time I’ll handle it better”… and then intensity hits and you don’t.
  • Your emotions spike so quickly that you feel like you have no runway to choose wisely.
  • You can be loving and logical in calm moments—and then become someone you don’t recognize in hard moments.
  • You’re stuck in the cycle: trigger → reaction → fallout → shame → repeat.
  • You want a plan that’s structured, practical, and actually trainable—not just “talk about it.”

If you’re nodding, DBT skills training is often the missing piece: not more insight—more usable tools.

The missing piece most counselling misses

A lot of therapy helps you understand your patterns.

DBT skills training helps you change your patterns—especially when your nervous system is flooded.

In real life, the hardest moments don’t give you time to “think it through.”
DBT works because it gives you what to do in the moment (and then trains it until it sticks).

Why we teach skills like training

Because your brain doesn’t change through insight alone.

It changes through:

  • repetition,

  • practice under stress, and

  • support when you slip.

DBT skills training is built to deliver that structure—so you don’t have to rely on willpower when you’re already overwhelmed.

The three shifts that make change sustainable

Shift 1 — From “I’ll try harder” to “I have a skill for this”

We replace vague intention with specific tools you can run under pressure.

Shift 2 — From “I’m too emotional” to “I can regulate and recover”

The goal isn’t to stop feeling.
The goal is to reduce escalation, shorten recovery time, and protect what matters.

Shift 3 — From “I ruined everything again” to “I can repair fast”

DBT builds recovery. A hard moment doesn’t have to become a hard week.

What is DBT Skills Training?

DBT skills training is a foundational component of DBT treatment. The goal is simple:

  • equip you with practical tools and techniques to manage emotions, improve relationships, and cope with distressing situations.

For many clients—especially those navigating BPD patterns—this becomes a turning point:
more stability, less impulsivity, healthier connection, and a stronger sense of control.

The Skills

(What you’ll learn)

Mindfulness

Train present-moment awareness and non-judgmental attention so you can catch escalation sooner.

You’ll practice: observing, describing, and participating—so you can respond rather than react.

Distress Tolerance

Learn how to tolerate distress without making it worse.

You’ll practice: crisis survival strategies, radical acceptance, self-soothing—so urges don’t run the show.

Emotion Regulation

Understand and manage emotions more effectively—so intensity stops hijacking decisions.

You’ll practice: labeling emotions, reducing vulnerability, increasing positive experiences.

Interpersonal Effectiveness

Improve how you communicate needs, set boundaries, and handle conflict without burning everything down.

You’ll practice: making requests, setting limits, negotiating—without losing self-respect or relationships.

Benefits of DBT Skills Training

(what changes when it works)

DBT skills training offers a range of benefits, including:

  1. Reduced emotional dysregulation (less intensity, less impulsivity)

  2. Improved relationships (clearer boundaries, fewer ruptures, better repair)

  3. Better coping strategies (distress skills instead of self-destructive cycles)

  4. Increased self-awareness (catch patterns earlier, choose differently)

  5. Reduced stigma and shame (validation + skills = self-respect)

  6. Better consistency with treatment (structure makes follow-through easier)

  7. Reduced self-destructive behaviours (healthier responses to pain and urges)

  8. Improved quality of life (more stability, more connection, more peace)

Book Your Intake Session

Ready to roll?

At any given time people do the best they can in that moment.

Starting DBT services at STG Health is a short, 4-step process:

Step 1 — Pre-Register

Complete the pre-registration form and get a callback in 24 hours.

Step 2 — Informed Consent

You’ll complete intake/consent forms and brief screenings to help us understand symptoms and needs.

Step 3 — Intake Appointment

We review your information and screening results and decide which DBT service to start with.

Step 4 — Start Therapy

You’ll be assigned a dedicated therapist and typically get started in 1–2 weeks.

Book Your Intake Session

STG Online Clinic
(included for clients)

Clients also receive access to our secure online clinic tools (education, skills reinforcement, tracking/check-ins).

Think of this as your “between-session support system”—so you’re not relying on memory and motivation alone when things get hard.

Common Questions

Do I need a DBT diagnosis (BPD, bipolar, etc.) to join?

No. You don’t need a formal diagnosis. If you’re experiencing emotional dysregulation, impulsive coping, relationship instability, or overwhelm under stress, skills training may be a strong fit. Intake helps confirm the right pathway.

Is DBT Skills Training therapy, or is it more like a class?

It’s best thought of as skills training (like a structured class) with a therapeutic tone. You learn, practice, and troubleshoot skills—so you can use them in real life when intensity hits.

What is the time commitment?

DBT Skills Training is a 24-week structured program. You’ll get the schedule and expectations during intake so you can decide with clarity.

What will I learn in the program?

You’ll learn DBT’s four core skill sets: - Mindfulness (catch escalation early) - Distress Tolerance (survive the moment without making it worse) - Emotion Regulation (reduce intensity over time) - Interpersonal Effectiveness (communicate clearly, reduce conflict, increase repair)

I’ve tried skills before and they didn’t work. How is this different?

Most people “learn” skills once and then try to remember them when their nervous system is flooded—so the skill disappears. DBT training is different because it’s built on repetition, practice, and troubleshooting until the skill becomes usable under pressure.

Is this program good for BPD? What about bipolar disorder?

DBT skills training is widely used for BPD patterns (emotion intensity, impulsivity, relationship instability). For bipolar disorder, DBT skills can be helpful as a support alongside medical care—especially for distress tolerance, emotion regulation, interpersonal stability, and routines that protect mood.

Do I need to also do individual therapy?

Not always. Some people do skills training on its own; others do best with skills + individual counselling so skills get applied to personal triggers and patterns. Intake helps determine what’s safest and most effective.

Is this program appropriate if I’m self-harming or feeling suicidal?

DBT can be appropriate for high-risk patterns, but the level of support matters. Intake helps determine whether group skills alone is sufficient or whether you need more intensive support first. If you’re at imminent risk, call 911 or go to emergency.

What if I’m anxious about group, privacy, or being judged?

That’s common. Skills groups are structured and facilitated. You’re never forced to share anything you don’t want to. You’ll get clear expectations around respectful participation and confidentiality.

What happens if I miss a session?

Life happens. You’ll be given clear expectations and options (catch-up steps, materials, or support recommendations) so one missed session doesn’t become “I failed, so I quit.”

Is this offered online across Saskatchewan?

Yes. Services are delivered virtually so you can access support from anywhere in Saskatchewan.

Ready to Take the Next Step?

We’re not telling you it’s going to be easy. We’re telling you it’s going to be worth it.

Book Your Intake Session