Skip to content

Learn to navigate life’s up’s and down’s

Online Coping Skills Group

Distress Tolerance Skills

Distress Tolerance skills are a crucial component of Dialectical Behavior Therapy (DBT), which was developed by Marsha M. Linehan to help individuals who struggle with intense emotions and have difficulty managing distressing situations effectively. 

In this module we teach skills drawing from DBT which are designed to help clients cope with overwhelming emotions, crisis situations, and other difficult experiences without resorting to self-destructive or harmful behaviours. 

The Distress Tolerance skills in DBT include various strategies and techniques that are taught in a skills group setting. In these groups, clients learn to: 

Reality Acceptance Skills: This involves learning to accept the reality of the current situation, even if it is painful or challenging. Instead of fighting against the distressing emotions or trying to escape from them, individuals are encouraged to acknowledge their feelings and experiences without judgment. 

Mindfulness Skills: Clients are taught mindfulness practices to help them stay grounded and focused on the present moment. By becoming aware of their thoughts, feelings, and sensations without getting caught up in them, clients can reduce the intensity of emotional reactions and make better decisions. 

Self-Soothing: This skill emphasizes the importance of using healthy and positive ways to comfort oneself during times of distress. It involves engaging in activities or behaviors that promote relaxation and comfort. 

Improving the Moment: Clients learn how to make the present moment more tolerable, even if the situation itself cannot be changed. This might involve finding small things to enjoy or focusing on positive aspects to counterbalance the negative ones. 

Distract with Wise Mind: This skill involves finding healthy distractions to take the individual’s mind off distressing emotions or situations temporarily. Clients are encouraged to engage in activities that are absorbing and enjoyable, which can help them regulate their emotions more effectively. 

Radical Acceptance: Radical acceptance means fully accepting a situation as it is, without denying or fighting against it. It does not mean condoning or approving of the situation, but rather acknowledging that it is a reality that cannot be changed at the moment. 

Crisis Survival Skills: These skills are specifically designed to be used during intense crises or emergencies. They help clients to get through the immediate crisis without making impulsive or harmful decisions. 

As a client looking to start therapy, learning these Distress Tolerance skills can be highly beneficial for several reasons: 

Emotion Regulation: These skills can empower you to manage intense emotions in a healthier way, reducing the risk of engaging in impulsive or harmful behaviors. 

Crisis Management: You will gain effective tools to navigate difficult situations and crises without feeling overwhelmed or resorting to destructive coping mechanisms. 

Improved Relationships: By learning to manage emotions and distress effectively, you can foster healthier and more fulfilling relationships with others. 

Personal Empowerment: These skills give you a sense of control over your emotional experiences and empower you to handle challenging situations with greater confidence. 

Reduced Emotional Suffering: Distress Tolerance skills can lead to a reduction in emotional suffering and an overall improvement in your well-being and quality of life.  

Building Resilience: Learning these skills can enhance your resilience, enabling you to bounce back from difficult situations more effectively. 

In summary, Distress Tolerance skills can provide valuable tools for managing distressing emotions and difficult situations, ultimately leading to improved emotional regulation, stronger relationships, and greater personal empowerment. As a client, incorporating these skills into your life can contribute to a more balanced and fulfilling life. 

Thursdays 7:30pm to 9:30pm – contact us for our next start date

Online Coping Skills Group

Emotion Regulation Skills

Emotion Regulation skills are designed to help individuals identify, understand, and effectively manage their emotions. Clients who struggle with intense and overwhelming emotions often find it challenging to regulate their emotional responses, which can lead to impulsive behaviour and difficulty in maintaining healthy relationships. Emotion Regulation skills aim to provide clients with practical tools to cope with emotions in a healthier and more adaptive way. 

The Emotion Regulation skills module include the following components: 

Emotion Awareness: Clients learn to recognise and label their emotions accurately. This involves identifying different emotions and understanding the nuances of their emotional experiences. 

Understanding Emotion: Clients explore the functions and causes of emotions, which can help them gain insights into why they experience certain emotions in specific situations. 

Reducing Vulnerability to Negative Emotions: Clients learn to identify and reduce factors that contribute to heightened emotional vulnerability though developing skills that can help recognise potential difficulties earlier. 

Increase Positive Emotions: These skills involve actively seeking out and engaging in activities that bring joy, pleasure, and satisfaction. They can help to build a foundation of positive emotions, which can buffer against negative emotional experiences. 

Opposite Action: Clients are taught to act opposite to the emotions they are feeling when those emotions are not justified or helpful. For example, if someone feels like isolating themselves when sad, they might practice reaching out to a friend instead. 

Check the Facts: Clients are encouraged to evaluate the accuracy of their emotional responses by checking the facts of a situation. This helps to challenge emotional reactions based on assumptions or interpretations. 

Problem-Solving: This skill involves developing effective strategies to address the situations or factors that contribute to negative emotions, reducing the likelihood of emotional distress. 

Accumulate Positive Emotions: Clients are encouraged to intentionally create opportunities to experience positive emotions and build positive experiences in their lives. 

In a skills group setting, these Emotion Regulation skills are taught through a combination of didactic instruction, group discussions, and interactive exercises. Therapists may use worksheets, role-playing, and real-life examples to help clients understand and apply these skills in their daily lives. Regular practice and feedback within the group setting provide a supportive environment for clients to refine their skills and share their progress. 

From the perspective of a client looking to start therapy, learning Emotion Regulation skills can offer several significant benefits: 

Improved Emotional Well-being: Clients can experience a greater sense of emotional stability and balance, reducing the impact of intense and overwhelming emotions. 

Enhanced Interpersonal Relationships: By understanding and regulating emotions, clients can engage in healthier and more effective communication, leading to improved relationships with others. 

Reduced Impulsivity: Clients can gain control over impulsive behaviours driven by emotional reactions, leading to better decision-making and fewer negative consequences. 

Stress Management: Emotion Regulation skills provide effective coping mechanisms to deal with stress and adversity, promoting overall resilience. 

Self-Awareness: Learning to recognise and understand emotions fosters self-awareness and personal growth, leading to increased self-esteem and self-acceptance. 

Empowerment and Independence: Clients can gain a sense of agency and independence as they learn to manage their emotions effectively without relying on external factors or substances. 

Emotional Flexibility: By developing a wide range of emotion regulation strategies, clients can adapt to various situations with greater emotional flexibility. 

Overall, learning Emotion Regulation skills can significantly improve emotional well-being, interpersonal relationships, and overall life satisfaction. These skills empower individuals to navigate emotional challenges more effectively and develop a more resilient and fulfilling life. 

Thursdays 7:30pm to 9:30pm – contact us for our next start date

Online Coping Skills Group

Interpersonal Effectiveness Skills

Interpersonal Effectiveness skills focus on improving clients’ ability to navigate and maintain healthy relationships while respecting their own needs and values. These skills help individuals communicate effectively, set boundaries, and handle interpersonal conflicts in a constructive manner. Clients who struggle with difficulties in relationships, fear of rejection, or have a history of problematic interactions can benefit from learning these skills to enhance their interpersonal effectiveness. 

The Interpersonal Effectiveness skills module looks at a range of skills including the following components: 

DEAR MAN: This skill teaches clients to express their needs and desires assertively while maintaining self-respect and being mindful of the needs of others. It involves using a structured approach to ask for what one wants, say no, or negotiate compromises effectively. 

GIVE: Clients learn how to approach interpersonal situations with a mindset of goodwill. This skill focuses on being gentle, interested, validating, and using an easy manner to reduce conflict and improve communication. 

FAST: Clients learn how to maintain their self-respect and integrity in relationships while also being fair and honest with others. 

PLEASE: This skill emphasizes the importance of taking care of oneself physically and emotionally to be better equipped to engage in effective interactions with others. Clients learn about self-care and the impact it can have on relationships. 

In a skills group setting, these Interpersonal Effectiveness skills are taught using various methods to help clients understand and apply them in real-life situations: 

Didactic Instruction: The therapist presents the concepts and principles of interpersonal effectiveness and provides examples of how these skills can be applied in different scenarios. 

Role-Playing: Clients may engage in role-playing exercises within the group to practice using the skills in different interpersonal situations, receiving feedback and guidance from the therapist and peers. 

Problem-Solving: The group may discuss specific interpersonal challenges that members face and work together to brainstorm effective ways to handle those situations using the interpersonal effectiveness skills. 

Homework Assignments: Clients may be given homework assignments to practice the skills in their daily lives and report back to the group on their experiences and progress. 

From the perspective of a client looking to start therapy, learning Interpersonal Effectiveness skills can offer several important benefits: 

Improved Communication: Clients can enhance their ability to express themselves clearly and effectively, leading to more meaningful and satisfying interactions with others. 

Healthier Relationships: By setting boundaries and communicating assertively, clients can develop healthier and more balanced relationships with family, friends, and colleagues. 

Increased Self-Confidence: Learning and applying these skills can boost self-confidence in social situations, leading to reduced anxiety and fear of rejection. 

Conflict Resolution: Clients can develop better conflict resolution skills, enabling them to address interpersonal conflicts in a more constructive and productive manner. 

Reduced Social Isolation: Improved interpersonal effectiveness can lead to a greater sense of connection and belonging, reducing feelings of social isolation and loneliness. 

Greater Emotional Regulation: Navigating interpersonal interactions more effectively can lead to reduced emotional distress and a greater sense of emotional stability. 

Empowerment and Self-Advocacy: Clients can develop a stronger sense of self-advocacy, allowing them to stand up for their needs and values while respecting the needs of others. 

In summary, learning Interpersonal Effectiveness skills can significantly enhance clients’ social and emotional well-being, leading to healthier relationships and a more fulfilling life. These skills provide practical tools for effective communication, boundary-setting, and conflict resolution, empowering individuals to navigate social situations with greater confidence and authenticity. 

Thursdays 7:30pm to 9:30pm – contact us for our next start date

Online Coping Skills Group

LGBTQ+ Skills Group

We also run a group specifically for people who are part of the LGBTQ+ community.

Please enquire for further details.

Contact us for our next start date.

Online Coping Skills Group


At the start of each module we teach mindfulness and this is weaved throughout all the modules, each week will start with a mindfulness practice.

These skills help develop a regular practice, which focusses on developing skills to be in the here and now rather than stuck in the past or worrying about the future.

Online Coping Skills Group


Initial assessment: £80 over two sessions

Each skills group session is: £65 per week

End of module review: £65

Please enquire for further details, some concessions are available.

Want to know more?

Get in touch and we can answer your questions