Live Well DBT Program

Welcome to the Live Well DBT site. This program, which includes both group and individual sessions, is rooted in zen mindfulness practice and Marsha Linehan’s Dialectical Behaviour Therapy (DBT) approach.  The term dialectic is used when two seemingly contradictory things are true at the same time. An example of this is accepting what is AND engaging in a process of change. DBT skills have been empirically proven to lead to both. The practical skills you learn will enable you to feel more in control of your life and ultimately give you the ability to move forward and live well, with less suffering and more confidence. 

If you choose to join this program, you will learn how to:

• Build a toolkit of constructive ways to manage distress when in emotional crisis — to avoid making things worse with coping strategies that are harmful or destructive

• Improve your interpersonal effectiveness and confidence — your ability to be assertive and get your needs met, while preserving self-respect and valued relationships

• Live in a more present-focused way (with less rumination about the past and worry about the future)

• Connect more deeply to your ‘wise mind’ so that you can act more effectively in ways that are aligned with your long term goals

• Identify and explore your emotions — what they do for you, how they work, and how to be with and regulate the ones that are difficult and intense

• Start on the path away from suffering and toward acceptance — even of those things that seem totally unacceptable!

• Connect to ways that help you increase more positivity and meaning in your life

Who will benefit from this program?

While we believe most everyone could benefit from DBT skills, they are extremely beneficial if you view yourself as a sensitive person and/or experience feeling invalidated – now or in the past. You may be tired of dealing with big, intense emotions that often feel out of control, and using coping strategies that are ultimately harmful and destructive. You may have tumultuous relationships with more conflict than you would like. Perhaps you find yourself experiencing recurring crises that possibly result in hospital visits.

If you are looking into DBT, a psychiatrist may have given you a diagnosis of Borderline Personality Disorder; however, a diagnosis is not necessary to enroll in or benefit from this program. As stated by the creator of DBT, Marsha Linehan, in her autobiography, “I have never been interested in borderline personality disorder in itself…I don’t think of myself as treating a disorder. I treat a set of behaviours that get turned into a disorder by others.” 

If any of this resonates with you, and you want to find a path out of suffering, this program could be very helpful—even transformative. For it to work though, you must: be interested in working towards identified goals, have the capacity and willingness to reflect on new material presented in the group, and be motivated to apply and incorporate the skills into your life through home practice and individual counselling.

While DBT skills are useful for both youth and adults, this Live Well Program is geared for individuals 19 and up.

Group structure and composition

The group consists of three 8-week modules:

• Distress Tolerance

• Emotion Regulation

• and Interpersonal Effectiveness

The skill of mindfulness, which is essentially awareness training, is a foundational part of the program, upon which the other skills are built. Each module consists of 2 sessions devoted to the teaching and practice of mindfulness.

Each group session includes mindfulness practice, sharing and discussion of participants’ home practice experiences, and the presentation of new skills (through activities, readings, discussion and pair work). The length of each session is 2 hours and 15 minutes.  

The group takes place on Zoom with 10 participants. We have been facilitating groups on Zoom since the start of the pandemic and have been surprised and thrilled by the advantages. Group members report that attending is easier and more convenient. And connection happens. In both wider group discussion and small break-out rooms, members get to know each other, trust is built, and a warm and supportive environment is created, where participants continually learn from and inspire one another — and ultimately feel less alone with their struggles. 

One-to-one support for group participants

In addition to group sessions, it is recommended that participants meet one-to-one with a DBT therapist approximately twice/month for supportive counselling. Individual sessions are done with Andrea. These sessions are strengths-based, solution-focused and help participants to integrate the DBT skills into their lives.

Group Investment

Live Well DBT Group (24 sessions) $2100

Individual therapy $115/hr

*Twelve individual therapy sessions are recommended. However, if you are requiring more or less, this can be tailored to your needs.

Also, if you currently have a DBT therapist and would prefer to do your individual therapy sessions with them, we are happy with that and can discuss this with you and your existing therapist.

Individual Counselling Option

We recognize that not everyone is interested in participating in a group. If you would rather be supported individually, Andrea offers counselling with a DBT lens. The skills are shared according to your needs. Other tools used are CBT, ACT, and narrative therapy.

The rate is $115/hr.