DBT Skills Groups in Ontario

Dialectical Behaviour Therapy (DBT) is an evidence-based treatment that helps people better understand, manage, and respond to their emotions.
It combines elements of Cognitive Behavioural Therapy (CBT) with mindfulness and acceptance-based strategies to help you find balance between accepting yourself and working toward meaningful change.

Originally developed for individuals living with Borderline Personality Disorder (BPD), DBT has proven highly effective for anyone who experiences:

• Intense emotions

• Difficulty managing stress

• Impulsive or self-destructive behaviours

• Relationship challenges

• Ongoing anxiety or emotional overwhelm

At Tiny Therapy Collective, our DBT Skills Groups are designed for adults across Ontario seeking tools for greater emotional stability and resilience.

Each group is facilitated by experienced therapists who provide structured guidance, skill practice, and supportive discussion in a warm, nonjudgmental environment.

How DBT Works at Tiny Therapy Collective

DBT balances two core ideas:

• Acceptance: Learning to acknowledge and validate your emotions.

• Change: Building new skills to respond in ways that support your goals and wellbeing.

Our approach includes:

• Weekly group sessions that teach and practice specific DBT skills

• Optional individual therapy to deepen your understanding and apply the skills to your personal experiences

• Supportive community learning where participants grow together at a manageable pace

Many clients choose to combine individual therapy with a DBT Skills Group, finding that this dual approach accelerates progress and creates lasting change.

Our DBT Skills Groups

All of our groups include Mindfulness — the foundation of DBT and the skill that helps you stay present, grounded, and aware of your emotions before they take over.
From there, participants can continue through our specialized modules focused on core skill areas.

Distress Tolerance Skills Group

Learn how to cope with crisis situations and overwhelming emotions without resorting to behaviours that make things worse.

This group focuses on practical tools for getting through tough moments safely and effectively.
You’ll learn strategies for self-soothing, distraction, grounding, and radical acceptance — skills that help you handle intense stress or impulsive urges.

Ideal for:

• Individuals living with Borderline Personality Disorder

• People managing addictive or self-harming behaviours

• Anyone who struggles to calm down after emotional triggers

Learn more about our Distress Tolerance Group

Emotion Regulation Skills Group

This group helps you understand, name, and manage your emotions more effectively.
You’ll learn to identify emotional triggers, reduce emotional vulnerability, and increase positive experiences.

We’ll explore how emotions work, how to shift them without suppression, and how to build resilience in daily life.

Emotion Regulation skills benefit people experiencing depression, anxiety, mood swings, or burnout, and those who want to respond rather than react.

Learn more about our Emotion Regulation Group

Interpersonal Effectiveness Skills Group

Improve communication, set healthy boundaries, and strengthen relationships with confidence.
This group teaches skills like DEAR MAN, GIVE, and FAST, which help you express needs clearly, maintain self-respect, and navigate conflict without losing connection.

Ideal for those struggling with:

• Fear of rejection or abandonment

• People-pleasing or guilt

• Unstable or emotionally charged relationships

Learn more about our Interpersonal Effectiveness Group

Who Can Benefit from a DBT Skills Group?

DBT isn’t just for those with a diagnosis of BPD.
It can be transformative for anyone who:

• Feels emotions intensely and struggles to self-regulate

• Experiences conflict or instability in relationships

• Acts impulsively during distress

• Feels stuck in patterns of avoidance, anxiety, or burnout

• Wants practical tools for managing emotions more effectively

You may also find it helpful to explore related pages on anxiety therapy, depression therapy, self-esteem and identity, and trauma and PTSD for more information about the issues DBT can address.

Benefits of Joining a DBT Skills Group

• Manage emotions without reacting impulsively

• Reduce anxiety, anger, and self-criticism

• Build stronger, more stable relationships

• Improve confidence and self-awareness

• Feel grounded, balanced, and more in control of your life

For clients with Borderline Personality Disorder, DBT is a well-researched, effective treatment that helps reduce emotional reactivity and rebuild self-trust.
For others, it’s an empowering framework for living with more clarity and calm.

What to Expect

• 8-week virtual groups with weekly 90-minute sessions

• Small group sizes for comfort and connection

• Facilitated by a Registered Psychotherapist or Nurse Psychotherapist trained in DBT

• Evidence-based materials with structured practice between sessions

• Supportive, confidential online space

Groups run throughout the year, and new participants can join when modules reopen.
You can start with any module — all include Mindfulness, so you’ll benefit no matter where you begin.

Getting Started

Our DBT Skills Groups are open to adults 18+ anywhere in Ontario.
If you’re ready to build emotional stability, strengthen relationships, and live with more self-compassion, our team can help you get started.

Schedule a free 15-minute consultation to learn which DBT module fits your goals and current needs.