CORE DBT Skills

12/04/2026

🚨 FINAL PLACES AVAILABLE! 🚨

​Are you looking to build practical skills to manage your emotions, handle stress, and improve your relationships? Our CORE DBT Group is starting soon, and we only have a few spots left!

​In this skills-based group, we’ll explore the four pillars of Dialectical Behaviour Therapy:
🌱 Observe: Mindfulness & being present in the moment
🤝 Connect: Interpersonal effectiveness & communicating boundaries
⚖️ Regulate: Understanding and managing heavy emotions
🛡️ Engage: Distress tolerance for getting through difficult days

​Whether we're diving into Radical Acceptance, exploring the Emotion Wheel, or learning how to empty our 'Stress Buckets,' this group gives you the toolkit for a more balanced life.

​🔗 Click the link in our bio to secure your spot before they're gone!

06/04/2026

Are you looking for the toolkit for a life worth living? 🌱

​CORE DBT is more than just concepts—it’s a set of practical skills you can actually learn, practice, and master to transform how you navigate life's challenges.

​Here is a breakdown of the CORE framework:

🟢 Connect: Build healthy relationships and set firm boundaries.

🟡 Observe: Practice mindfulness to see reality clearly.

🟠 Regulate: Manage emotional storms and reduce vulnerability.

🟢 Engage: Tolerate distress and practice radical acceptance.

​Ready to do the work? Our 10-week online CORE DBT Skills Program is starting soon! 🌟 Spaces are limited, so don't wait.

​🔗 Click the link in our bio to apply today!

30/03/2026

Have you ever left a therapy session feeling like you completely understand your trauma, but you still have no idea how to stop a panic attack at 2:00 PM on a Tuesday?

Insight is incredibly valuable. Knowing why you react the way you do is the first step. But insight alone does not change behavior.

If you are stuck in the gap between knowing your triggers and actually being able to manage them, you are missing the skills toolkit. 🧰

That is exactly what our 10-week CORE DBT Skills Group is designed to do. We aren’t going to spend 10 weeks analysing your past. Lisa, Jess, and I are going to teach you the exact, evidence-based mechanics of how to regulate your nervous system in real-time.

See why adding a Skills Training class might be the missing piece of your puzzle. ➡️

P.S. We are officially opening the doors for our May cohort soon! Spots will be capped to keep the group small and focused. Open to all Australian residents!

Hit the link in my bio to jump on the waitlist for first access. 💻✨)

22/03/2026

"Isn't in-person therapy better?" 🤔

​It is a question we get a lot. There is a common misconception that sitting in a clinical room is the only way to do "real" group work. But when it comes to learning emotional regulation skills, we actually want you in your own environment.

​Here is why our online format is the ultimate game-changer for mastering DBT skills:

​🏡 The Home Advantage: You don't usually have panic attacks in a sterile clinic; you have them in your living room, your kitchen, or your home office. Learning to regulate your nervous system in the exact physical space where you usually get triggered makes the skills stick much faster.

​🚗 Zero Commute Anxiety: Rushing through Melbourne traffic, finding parking, and sprinting into a clinic spikes your cortisol before the group even starts. Logging on from your couch means you start the session calm and ready to absorb information.

​☕ True Comfort = Better Learning: Group work requires vulnerability. It is so much easier to be brave when you are wearing your trackies, holding a warm cup of tea, and have a dog (shoutout to Murphy and Nala!) sleeping at your feet. Comfort creates psychological safety.

​If you want to learn how to manage anxiety, overwhelm, and interpersonal conflict, the best place to practice those skills is in the exact environment where you live your life: your home. 🏡

✨️​Ready to join us from the comfort of your home? Our 10-week April/May CORE DBT cohort for Australian residents is strictly capped to keep the group intimate. Hit the link in our bio to join the waitlist for first access! ✨

16/03/2026

You wrote the perfect boundary script... but can you actually deliver it? 🗣️

Earlier this week, we covered Part 1 of the DEAR MAN communication blueprint (focusing on the D.E.A.R. script). Today, we are wrapping up with Part 2: M.A.N.

Having the right words is only half the battle. If you ask for what you need while staring at your shoes, apologizing for existing, or letting the other person immediately derail the conversation... the boundary won't stick.

M.A.N. is your behavioural toolkit.
🧠 Mindful: Ignoring distractions and staying on topic (playing the broken record).
🧍‍♀️ Appear Confident: Uncrossing your arms and making eye contact. Your needs are valid.
🤝 Negotiate: Being willing to find a middle ground that still solves the problem.

In our CORE DBT Skills Program, we dedicate an entire week just to practicing this delivery because it goes against everything our dysregulated nervous systems want us to do!

Swipe through to finish your DEAR MAN toolkit, and make sure you save this post for the next time you need to hold your ground. ➡️

P.S. Lisa, Jess, and Emma are currently building the waitlist for our next 10-week CORE DBT Skills intake in April/May! If you are an Australian resident who wants to finally learn how to ask for what you need without burning bridges, hit the link in our bio to jump on the list for first access. 💻✨

12/03/2026

Do you hint at what you want, hoping the other person will just figure it out?

​Or do you let your frustration build up until you explode and demand it?

​When we are dysregulated, communicating our needs feels incredibly dangerous. We either shrink ourselves to avoid being a burden, or we aggressively attack to ensure we are heard.

​In CORE DBT Skills Group, we practice the ultimate communication blueprint: DEAR MAN.

​Because this skill is so robust, Lisa, Jess, and I actually split it into two separate weeks inside our group program. So today, we are starting with Part 1: D.E.A.R. (The Script).

​Swipe through to see the exact formula for stating your facts, expressing your feelings, asking directly, and reinforcing the relationship. ➡️

​Save this post to use as a cheat sheet the next time you need to have a tough conversation, and keep an eye out for Part 2 (M.A.N.) later this week!

​(P.S. If you want a safe space to practice these scripts before using them in the real world, the waitlist for our April/May CORE DBT Skills intake is officially open. If you are an Australian resident, hit the link in my bio to jump on the list for first access! 💻✨)

09/03/2026

Are you a People Pleaser, or a Bulldozer?

Welcome to Week 4 of C-O-R-E! We are officially diving into C for Connect (known in DBT as Interpersonal Effectiveness).

This is usually the week where everything clicks. All of the mindfulness and emotional regulation skills we have practiced so far have been preparing you for the hardest task of all: interacting with other human beings.

Every single time we have a conversation, we are playing a game of tug-of-war between getting what we want, keeping the other person happy, and keeping our own self-respect.

When we don't have the skills to regulate ourselves, we panic and drop a rope. We either completely sacrifice our boundaries to "keep the peace" (hello, burnout), or we aggressively demand what we want and damage the relationship (hello, isolation).

You do not have to choose between keeping the relationship and keeping your self-respect. DBT gives you the exact formulas and scripts to hold both.

Swipe through to see where you might be dropping the rope! ➡️

P.S. If you are exhausted from either fighting with your partner or constantly apologizing for taking up space, Lisa, Jess, and Emma are here to help. We are officially opening the waitlist for our next 10-week CORE DBT Skills intake in April/May! If you are an Australian resident, hit the link in my bio to jump on the list for first access. 💻✨

08/03/2026

05/03/2026

Are you running your life, or are your reactions running you?

​We are looking at the ultimate goal of DBT mindfulness: finding your Wise Mind. 🦉

​We all have a Reasonable Mind (logic, facts, data) and an Emotion Mind (feelings, urgency, passion). When our nervous systems are dysregulated, we tend to ping-pong wildly between the two. We either detach from our feelings completely to become robotic problem-solvers, or we drown in them and become highly reactive.

​Wise Mind is the deep, grounded sense of knowing right in the middle. It honors your feelings while respecting the facts, allowing you to make decisions that actually align with your values.

​Swipe through to find out more and save this post as a reminder for the next time you feel an urge to react on autopilot. ➡️

​(P.S. If you are ready to learn how to access your Wise Mind in real-time, hit the link in my bio to secure your spot in the next COREDBTSkillsGroup. 💻✨)

04/03/2026

Sometimes, the universe sends you a very loud reminder to wake up from autopilot. 🐦

​I was having my morning coffee, but my mind was at a 10/10. I was mentally writing emails, rehearsing conversations, and catastrophizing about the rest of the week. Physically I was on my balcony; mentally I was everywhere else.

​Then I used the DBT skill: OBSERVE. 👁️

​I purposefully interrupted my anxiety spiral and used my senses as anchors. I noticed the heat of my coffee mug. And I observed this kookaburra just sitting on the railing, completely unbothered.

​In that moment, I wasn't anxious about the future. I was just... here.

​That is what mindfulness actually is. It’s not about fighting your thoughts; it’s about noticing them without getting tangled up in them, and purposefully coming back to the present moment. If you miss the moment, you miss your life.

02/03/2026

Are you actually reading this caption, or are you just scrolling while thinking about what to make for dinner and dreading tomorrow’s inbox?

​Welcome to Week 3 of our C-O-R-E series. We’ve covered Engage (surviving the crisis) and Regulate (turning down the volume). Now, it’s time to OBSERVE.
​Mindfulness often gets a bad rap. People think it means sitting cross-legged for an hour trying to force a perfectly blank mind. But in DBT, mindfulness is much more practical. It simply means waking up from autopilot.

​Here is the clinical truth: You cannot regulate an emotion you don’t notice. If you don’t realise your jaw is clenched, your chest is tight, and your brain is writing a catastrophic story, your anxiety is going to take the wheel. The skill of Observing creates a crucial gap between feeling something and doing something about it. It is the shift from reacting to responding. 🧠

​Swipe through to see how to actually practice this in the real world (no meditation cushion required). ➡️

​Try the 10-second challenge on the last slide. What 3 blue things did you find? Let me know below! 👇

​⏳ LAST CALL: We are officially closing the doors to the March intake of the CORE DBT Skills Group this week. If you want to join Lisa, Jess, and me to learn the full evidence-based toolkit, hit the link in my bio before we close the doors. Let's get you off autopilot. 💻✨