Personal growth and skills

Emotion regulation training – DBT skills

When emotions take the wheel: outbursts, unbearable tension, impulsive decisions. DBT is the most thoroughly researched set of skills that change this.

Join the waiting list 732 059 980

Signing up is free and without obligation – we'll get in touch when the group starts to form.

What is DBT skills training?

Dialectical behaviour therapy (DBT) was developed for people who experience emotions faster, more intensely and for longer than others – and today it is one of the most thoroughly researched methods of working with emotional dysregulation. At its heart is group skills training: specific tools, practised step by step and grouped into four modules.

The mindfulness module teaches you to notice emotions before they take control. The emotion regulation module – to understand where emotions come from and to lower their intensity. The distress tolerance module – to get through a crisis without actions that make things worse (outbursts, impulsive decisions, reaching for alcohol or other substances). The interpersonal effectiveness module – to look after your needs without destroying relationships. Each session means learning a skill and discussing how to use it in practice between sessions.

The group is led by a psychotherapist who works in the DBT approach. Skills training can stand on its own or complement individual therapy – for people with intense difficulties (e.g. self-harm, borderline personality disorder) we recommend combining the two; we will help you decide during the initial conversation.

Who is this group for?

✓people who experience emotions very intensely and for a long time
✓people who have outbursts of anger or tears followed by shame
✓people who make impulsive decisions in the heat of emotion
✓people with a borderline diagnosis or traits of emotional instability
✓people in individual therapy who want to add training in specific skills

What will you gain?

✓noticing emotions before they take control
✓lowering the intensity of emotions with proven techniques
✓getting through a crisis without impulsive, costly actions
✓looking after your needs and boundaries without destroying relationships
✓a workbook of specific skills to use for the rest of your life

What does it look like in practice?

Formatin person (Gdańsk or Gdynia) or online

Group size6-10 people

Sessionsweekly, 2 hours, a full cycle of 4 modules (approx. 6 months)

Startonce the group is complete – people on the waiting list are invited first

Admissiona free, individual initial conversation with the facilitator

Join the waiting list

Emotion regulation training (DBT) – the group will start once enough people have signed up. Leave your contact details and when enrolment opens, we'll get in touch with you first.

The controller of the data you provide to join the waiting list will be Magdalena Raba, running a business under the business name RABA Magdalena Raba, ul. Konstantego Bergiela 4/10, 80-180 Gdańsk, NIP: 5833557278. How we process personal data: www.sztukaharmonii.pl/en/polityka-prywatnosci

Frequently asked questions

Answers to the most important questions

Is DBT training only for people diagnosed with borderline?▼

No. DBT was developed with borderline in mind, but skills training helps anyone who struggles with intense emotions, impulsivity or tension – research confirms its effectiveness also in ADHD, eating disorders, depression and simply in “living with emotions running high” without any diagnosis.

How does skills training differ from full DBT?▼

Full DBT is a programme that combines individual therapy, group skills training and support between sessions. Skills training on its own is its group component – enough for many people, and for those with deeper difficulties best combined with individual therapy. We will decide this together at the initial conversation.

Is there homework between sessions?▼

Yes – and that is what makes the difference. You practise the skills in real life, and at the next session we discuss what worked and what needed fine-tuning. The tasks are not time-consuming: the point is to use a specific skill in situations that happen to you anyway.