SELF PACED DBT SKILLS CLASSES

Self-paced DBT Informed learning for everyone

A self-paced DBT skills class is an online program (or workbook-based) that teaches the four core modules of Dialectical Behavior Therapy - Mindfulness, Distress Tolerance, Emotion Regulation, and Interpersonal Effectiveness - and allows participants to progress through the material at their own speed rather than attending live sessions.
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PROGRAM overview

Self-Paced DBT Skills Class

This self-paced Dialectical Behavior Therapy (DBT) Skills program is designed to give you the proven tools and strategies of DBT delivered in a flexible, accessible format so participants can learn at their own pace. The self-paced DBT program has its limitations when not paired with individual therapy or DBT coaching sessions. Therefore, the recommended approach is to pair the Self-Paced DBT Skills program with individual therapy sessions in Dialectical Behavior Therapy (DBT).

Grounded in evidence-based psychology, this course walks participants through the four core DBT skill areas:

  • Mindfulness – learning to live in the present moment, free from judgment, with greater clarity and focus.
  • Distress Tolerance – building the ability to navigate intense emotional pain without making things worse.
  • Emotion Regulation – understanding, naming, and shifting emotions so you can respond effectively instead of reacting impulsively.
  • Interpersonal Effectiveness – communicating in a way that balances your needs, your relationships, and your self-respect.

Participants receive short, engaging video lessons, downloadable worksheets, and guided practices that break each skill into manageable steps. Pop culture examples and scenarios help you apply what you learn right away. You’ll also get self-reflection prompts and optional practice logs so you can track your growth over time.

Whether you’re new to DBT, currently in therapy, waiting for a program to begin, or simply want practical tools to handle life’s challenges, this course provides a structured and supportive path to change, without the pressure of keeping up with a live DBT Skills Class.

By the end of the program, participants will have a personalized DBT skills toolkit you can return to anytime to manage stress, build emotional resilience, and strengthen your relationships.

Structure

  • Pre-recorded video lessons explaining each skill.
  • Downloadable worksheets to practice the skills between lessons.
  • Quizzes or self-reflection prompts to reinforce understanding.
  • Module-based format so participants can focus on one skill set at a time.

Key Benefits

  • Flexibility – Learn when it’s convenient for you.
  • Self-pacing – No pressure to keep up with a class schedule.
  • Review anytime – Skills can be revisited as often as needed.
  • Accessibility – More affordable and reachable for people in different locations or with time constraints.

Limitations

  • No live therapist feedback unless paired with coaching sessions or individual therapy.
  • Less accountability compared to DBT classes.
  • Self-motivation is required, with individuals needing to commit to doing the practice on their own.
  • While this program is supported by the evidence, it does not constitute a full DBT program as described in the research!

Typical Audience

  • Individuals waiting for a DBT program intake.
  • Alumni of DBT who want to refresh skills.
  • People seeking coping strategies but not needing full clinical DBT input and support.
  • Family and friends seeking DBT knowledge

Get in touch

If you would like the support of an individual therapist or DBT skills coach to support you through your DBT journey, contact our team by completing this online form!
Thank you for messaging DBT Clinics online.

A DBT practitioner will be in contact with you within 48 hours to arrange a FREE intake discussion.
“The Self-Paced DBT Program was designed to give people the flexibility to learn and apply life-changing skills at their own pace, without losing the depth and integrity of the DBT model. My goal was to make these tools accessible, practical, and empowering so that anyone, anywhere, can take steps toward building a life worth living.”
DR. PETER KING, ASIA PACIFIC DBT INSTITUTE
SELF-PACED DBT PROGRAM DEVELOPER

Asia Pacific DBT Institute

The Self-Paced DBT program was developed by Dr. Peter King who is the clinical and academic lead of the Asia Pacific DBT Institute. The institute is the leading provider of Dialectical Behaviour Therapy (DBT) training, clinical services, and professional development across the Asia-Pacific region since 2004.

The Institute is committed to advancing evidence-based practice, the Institute offers high-quality programs in DBT, Radically Open DBT (RO DBT), and trauma-informed care for mental health professionals, organisations, and communities. With a team of experienced clinicians and trainers, the Institute supports the development of DBT-informed systems through comprehensive training pathways, clinical consultation, credentialing in DBT and international collaborations.

It is the mission of the Asia Pacific DBT Institute to build capacity in delivering effective, compassionate, and culturally responsive mental health care throughout the Asia-Pacific region.
  • Online DBT and RO DBT Programs throughout the Asia Pacific Region
  • Located in Australia, Singapore & Thailand
  • CPD Opportunities, Clinical Services, Supervision, Service Development and Credentialing