Our 30-Week Curriculum
Most DBT programs follow a structured curriculum over several months, helping you build skills step by step at a pace that actually feels manageable
Mindfulness
Week 1: Intro to DBT and Mindfulness
Week 2: Mindful of Inner Critic
Week 3: Wise Mind
Week 4: Non-judgemental Stance
Week 5: Cognitive Distortions
Week 6: Pocket Mindfulness Exercises
Distress Tolerance
Week 7: Distress Tolerance Pocket Skills
Week 8: 5 Senses
Week 9: Perception: Making Lemonade
Week 10: Positive coping thoughts
Week 11: Coping Ahead
Week 12: Radical Acceptance
Emotion Regulation
Week 13: Intro to Emotions
Week 14: Alternate Rebellion
Week 15: Physical Vulnerabilities to Emotions
Week 16: Opposite Action
Week 17: Big Picture/Checking the Facts
Week 18: Problem-Solving and Behavior Analysis
Interpersonal
Effectiveness
Week 19: Skills Inventory and Style
Week 20: Emotional Bank Account
Week 21: DEARMAN
Week 22: Setting and Respecting Boundaries
Week 23: Saying “No” and Setting Boundaries
Week 24: How to Receive Feedback
Week 25: Blocks to IE Skills
Miscellaneous Skills
Week 26: Relapse Prevention Plan
Week 27: Dialectical Abstinence
Week 28: Borderline Personality Review
Week 29: Building Mastery
Week 30: Behavioral Chain Analysis