Learn skills —without masking or forcing yourself to fit. You don’t have to explain everything perfectly. You don’t have to “get it right.” You just have to show up as you are.
We focus on helping you:
DBT is an evidence-based therapy that supports emotional regulation, relationships, mindfulness, and coping with difficult moments.
What makes this different is how we do it.
This group is neurodivergent-affirming.
We don’t treat your differences as problems to fix.
We work with your brain—not against it.
Neurodivergence is an umbrella term that honors the many natural variations in how people’s brains process, feel, learn, communicate, connect, and experience the world.
There is nothing wrong with being neurodivergent.
But when the world isn’t built with difference in mind, you may have had to work twice as hard just to get through the day.
No pressure to “clear your mind.”
We offer flexible, sensory-aware ways to stay present.
Build strategies for moments of overwhelm—including movement, sensory supports, and regulation tools that work in real life.
Crisis survival skills are different tools you can use to get through an intense moment without making things worse.
In this skill, you will learn how to calm your body quickly when emotions feel too intense.
You will learn how changing your temperature, such as using cold water or an ice pack, can help your body reset.
You will learn how intense exercise can help burn off emotional energy.
You will learn how paced breathing can help slow your body down.
You will also learn how paired muscle relaxation can help release tension.
The goal is not to solve the whole problem right away. The goal is to lower the emotional intensity enough so you can think more clearly and choose your next step safely.
In this skill, you will learn simple ways to distract yourself during a difficult moment without making things worse.
You will learn how activities can keep your hands, body, or mind busy.
You will learn how contributing can help you shift attention by doing something kind or useful for someone else.
You will learn how comparisons can remind you that you have survived hard things before.
You will learn how changing emotions on purpose can help you create a different feeling, such as calm, hope, or humor.
You will learn how pushing away can help you set a problem aside for a short time when you cannot solve it right now.
You will learn how focusing your thoughts on something else can give your mind a break.
You will also learn how safe sensations can bring your attention back to the present moment.
The goal is to help you ride out the emotional wave until the feeling becomes easier to handle.
In this skill, you will learn how to make a painful moment feel a little easier to get through.
You will learn how to use imagery by picturing a calming or safe place.
You will learn how to use meaning by reminding yourself why getting through this matters.
You will learn how to use reflection to connect with your faith, values, hope, or something bigger than the problem.
You will learn how to use relaxation to help your body soften.
You will learn how to focus on one thing at a time instead of the whole problem.
You will learn how to take a short mental vacation when you need a break.
You will also learn how to use encouragement by speaking to yourself with kindness and support.
The goal is to help you get through the moment without making things worse.
In this skill, you will learn how to notice your thoughts without getting stuck in them or automatically believing them.
You will learn that thoughts are not always facts. Sometimes they are worries, judgments, memories, fears, or urges passing through your mind.
You will learn how to step back from your thoughts by saying things like, “I’m having the thought that…” instead of treating the thought as the full truth.
You will also learn ways to let thoughts come and go, such as imagining them as clouds passing in the sky, leaves floating down a stream, or cars driving by.
The goal is not to stop your thoughts. The goal is to notice them, let them pass, and bring your attention back to the present moment or the next helpful action.
You will learn how to accept reality as it is in this moment, even when you do not like it, want it, or agree with it.
You will learn that acceptance does not mean approving of what happened, giving up, or saying something is okay. It means seeing the situation clearly so you can stop fighting what already exists and choose your next step.
You will learn how resisting reality can add more suffering, while acceptance can help reduce emotional pain over time.
You will learn skills like Radical Acceptance, Turning the Mind, Willingness, and Half-Smiling and Willing Hands to help your mind and body move toward acceptance.
The goal is to help you spend less energy fighting reality and more energy caring for yourself, making choices, and moving forward.
Understand your emotional patterns and reduce overwhelm—without suppressing who you are.
You will learn how to notice, understand, and name what you are feeling.
You will learn that emotions often show up in your body, thoughts, urges, facial expressions, and actions. For example, anxiety may show up as a tight chest, racing thoughts, and an urge to avoid. Anger may show up as heat in the body, tense muscles, and an urge to argue or defend yourself.
You will learn how to ask: “What emotion am I feeling?” “What happened before this feeling?” “What is this emotion pushing me to do?” and “Does this emotion fit the facts?”
The goal is to help you understand your emotions more clearly, so they feel less confusing and easier to respond to.
You will learn how to respond differently when an emotion is too intense, does not fit the facts, or is leading you toward actions that may make things worse.
You will learn how to check whether your emotion fits the situation. For example, asking: “Is there real danger?” “Am I being threatened?” “Do I have all the facts?” or “Could there be another explanation?”
You will learn how to use skills like Check the Facts, Opposite Action, and Problem Solving. These skills can help you lower emotional intensity, act differently from an unhelpful urge, or take practical steps to deal with the problem.
The goal is to help you choose a response that matches the situation and supports your well-being.
You will learn how to take care of yourself in ways that make intense emotions less likely to take over.
You will learn that your emotions are harder to manage when you are tired, hungry, isolated, overwhelmed, physically unwell, or under constant stress.
You will learn habits that support emotional balance, such as getting enough sleep, eating regularly, moving your body, treating physical health concerns, building positive experiences, and taking small steps toward goals that matter to you.
You will also learn how to prepare ahead for difficult situations, so you feel more capable when stress shows up.
The goal is to build a stronger emotional foundation, so you can recover more easily from hard moments.
In this skill, you will learn how to notice emotions without pushing them away, judging them, or letting them take over.
You will learn how to observe where the emotion shows up in your body, name it gently, and allow it to be there without immediately acting on it.
You will learn that emotions rise, peak, and pass like waves. Even painful emotions can change when you make space for them instead of fighting them.
You might practice saying, “Sadness is here,” “Anger is showing up,” or “I can feel this without acting on it.”
The goal is to help you experience emotions safely, with more awareness and less fear.
Learn clear, direct communication and boundary-setting that respects your needs and your identity.
In this skill, you will learn how to figure out what matters most in a conversation before you respond.
You will learn to ask yourself: “What do I want from this situation?” “Do I want to ask for something or say no?” “Is my main goal to solve a problem, protect the relationship, or keep my self-respect?”
You will learn that different situations call for different priorities. Sometimes the goal is to get something done. Sometimes the goal is to stay connected. Sometimes the goal is to act in a way you can feel good about later.
The goal is to help you choose the right skill for the moment instead of reacting automatically.
In this skill, you will learn how to ask for what you need or say no clearly and respectfully.
You will learn how to describe the situation, express how you feel or what you think, ask clearly for what you want, and reinforce why it matters.
You will also learn how to stay mindful of your goal, appear confident, and be willing to negotiate when appropriate.
The goal is to help you speak up for yourself in a way that is clear, calm, and more likely to be heard.
In this skill, you will learn how to communicate in a way that supports the relationship.
You will learn how to be gentle instead of attacking, threatening, or judging.
You will learn how to show interest by listening and paying attention.
You will learn how to validate the other person’s feelings or point of view, even when you do not fully agree.
You will also learn how to use an easy manner, such as a calm tone, warmth, or appropriate humor.
The goal is to help you stay connected while still being honest about what you need.
In this skill, you will learn how to protect your self-respect during difficult conversations.
You will learn how to be fair to yourself and the other person.
You will learn how to avoid over-apologizing for having needs, feelings, limits, or opinions.
You will learn how to stick to your values, even when emotions are high or someone pressures you.
You will also learn how to be truthful, instead of exaggerating, making excuses, or saying yes when you mean no.
The goal is to help you leave the conversation feeling that you acted in a way you can respect.
Let’s be real—group can feel intimidating.
Especially if you’ve had to mask, explain yourself, or try to keep up in other spaces.
This is different.
talk right away
make eye contact
look “engaged”
get it right
listen quietly
type instead of speak
look away
move, fidget, stim
Cameras are on for privacy and safety—but this is not a performance space.
We don’t measure engagement by how you look.
We care about what actually helps you.
We meet you where you are—and build support that actually fits your brain, your needs, and your life.
Each session follows a clear, predictable structure:
This group is:
If something isn’t working, we adjust it.
You’ll be invited to:
Not perfectly. Just honestly.
Understanding therapy can feel overwhelming, but we’re here to help. Find answers to common questions below or reach out to us directly.
The program duration is 24 weeks.
Most people start to notice differences in a few weeks.
Yes—when it’s adapted.
Research shows DBT can help neurodivergent people with emotional regulation, distress tolerance, and relationships. But standard DBT isn’t always designed with neurodivergent needs in mind.
When adapted to be neurodivergent-affirming—respecting sensory needs, communication styles, and lived experience—DBT becomes more effective and less likely to increase shame or masking.
In short:
DBT works best when it’s shaped around your brain—not the other way around.
Let’s be honest—group therapy can feel intimidating.
So we do it differently.
Our groups are:
Don’t let fear keeping you from exploring how this works.
In many cases, yes. Our services are covered by several insurance plans. Check your policy for coverage under:
•“Registered Psychotherapist (RP)”
•“Psychotherapy”
•“Mental Health”
•or “Counselling”
After each session, you’ll automatically receive a receipt by email, which you can submit for reimbursement through your provider. We also offer direct billing.
The DBT Skills Training group fee is 85 CAD per session, and the group lasts for 24 weeks.
We’re proud to offer low cost spots on our groups. If cost is a concern, please don’t hesitate to reach out and inquire.
