SELF PACED COURSES
What’s included?
Self-Paced Online DBT Skills Course for People Living with Chronic Pain
This course is designed to help you build emotional resilience, reduce suffering, and improve quality of life while living with chronic pain. Rooted in Dialectical Behavior Therapy (DBT), the course offers practical skills in mindfulness, emotion regulation, distress tolerance, and interpersonal effectiveness—adapted specifically for the challenges of ongoing pain. Learn at your own pace, in your own time, with tools that support both body and mind.
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Each week, a new lesson will be released, guiding you step-by-step through core DBT skills tailored for life with chronic pain.
Lessons include easy-to-follow reading material, printable worksheets, and reflective journal prompts to deepen your learning.
You’ll also gain access to carefully selected resources—such as videos, podcasts, and articles—to support your progress.
Whether you're managing pain flare-ups, navigating emotional distress, or building stronger relationships, each week is designed to offer practical tools you can apply right away.
Upcoming lessons
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Lesson 1: Foundations of DBT and Introducing Wise Mind
In this opening lesson, you'll be introduced to the foundations of Dialectical Behavior Therapy (DBT) and why it’s a powerful approach for people living with chronic pain.
You’ll learn how emotional suffering and physical pain often go hand in hand—and how DBT skills can help you respond more effectively to both.
We’ll explore the concept of Wise Mind—the balanced state where reason and emotion meet—and begin practicing how to access this inner wisdom in everyday situations.
This lesson sets the stage for the rest of the course, offering you both insight and immediate tools to start your journey toward a more manageable and meaningful life with pain.
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Lesson 2: The What and How of Mindfulness
In this lesson, you’ll explore the core mindfulness skills that are central to DBT: what mindfulness is (Observe, Describe, Participate) and how to practice it (Non-judgmentally, One-mindfully, Effectively).
We’ll look at how chronic pain can pull you out of the present moment and into cycles of fear, frustration, and avoidance—and how mindfulness can gently bring you back to yourself.
You’ll learn why these skills are so powerful for managing both physical discomfort and emotional distress, and how to begin applying them in daily life, even on the toughest days.
Through readings, reflections, and practical exercises, this lesson will help you slow down, tune in, and respond more skillfully to your experience.
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Lesson 3: Crisis survival skills and Pros and Cons
This lesson marks the start of the Distress Tolerance module, focusing on how to get through moments of intense pain or emotional overwhelm without making things worse.
You’ll learn what crisis survival skills are, when to use them, and how they can help you manage situations where immediate change isn’t possible.
We’ll take a deep dive into the Pros and Cons skill—a powerful tool for making mindful, values-based decisions in the heat of the moment.
Whether you're facing a pain flare-up, a difficult conversation, or an urge to act impulsively, this skill helps you pause, reflect, and choose a path that supports long-term wellbeing.