Learn Dialectical Behavior Therapy at your own pace. Regulate emotions, tolerate distress, and build stronger relationships with 48 therapist-guided video sessions and lifetime access.
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Susana Potter, LMHC, explains how this DBT self-guided program can help you build essential skills for emotional wellness.
The DBT (Dialectical Behavior Therapy) self-guided program will help you learn strategic new skills to replace behaviors and emotions that are causing friction in your daily life and relationships.
Develop a deeper understanding of your emotions, triggers, and patterns of behavior
Learn proven techniques to process difficult emotions without being overwhelmed
Communicate more effectively in all kinds of relationships—personal and professional
Replace destructive patterns with sustainable, positive behaviors that last
This program helps if you're experiencing:
The four core modules of DBT work together to create lasting change
Start Your DBT JourneyA comprehensive year's worth of DBT training designed to help you master emotional regulation and build healthier habits.
A full year of therapist-guided recorded sessions averaging 22 minutes each. Watch at your own pace and revisit anytime.
Homework assignments designed to boost accountability and help you practice skills in real-world situations.
Comprehensive skill manuals for each session with detailed explanations, exercises, and reference materials.
Learn from Susana Potter, LMHC, with over 14+ years of therapeutic experience specializing in DBT.
Connect with peers on your DBT journey through our supportive community forum for ongoing encouragement.
One-time payment for permanent access. Revisit sessions, retake modules, and continue learning for ongoing support.
One-time payment • Instant access • No subscription
A simple, structured approach to mastering DBT skills at your own pace.
Sign up with a one-time payment and get immediate access to all 48 video sessions and materials.
Watch weekly videos, complete homework assignments, and read the skill manuals on your own schedule.
Practice in real life, connect with peers in the forum, and revisit materials anytime for reinforcement.
Our program covers all four core modules of Dialectical Behavior Therapy, plus advanced techniques and practical applications.
48 sessions averaging 22 minutes each
Proven techniques used by therapists worldwide
Scroll to explore the complete curriculum
Getting started with Dialectical Behavior Therapy fundamentals
Understanding dialectical thinking and its real-world uses
Dispelling myths and finding your wise mind
Building a healthier relationship with your emotions
Practical techniques for managing emotions
When and how to use distress tolerance skills
Core distress tolerance techniques and practices
Foundations for healthy relationships
Advanced interpersonal skills and strategies
Changing thought patterns and solving problems effectively
Managing addictive behaviors and urges
Creating lasting satisfaction and daily self-care routines
Deepening dialectical understanding and wise mind practice
Observe, describe, and participate mindfully
Non-judgmentally, one-mindfully, and effectively
Building your daily mindfulness routine
Understanding distress levels and crisis survival
Advanced crisis survival techniques
Learning to accept reality as it is
Deepening radical acceptance practice
Understanding and labeling emotional experiences
Observing emotions without judgment
Building positive experiences and self-care
Acting opposite to emotion-driven urges
Clarifying interpersonal effectiveness priorities
Setting healthy boundaries in relationships
Self-respect effectiveness in action
Relationship effectiveness and validating others
Consolidating your mindfulness and distress tolerance learning
Strengthening emotion regulation skills
Reinforcing interpersonal skills mastery
Building your personal toolkit for ongoing success
Advanced dialectics and wise mind integration
Playful exploration of mindfulness practices
Full-spectrum mindfulness awareness
Integrating mindfulness into everyday life
Crisis survival skills in depth
Advanced self-soothing and coping strategies
Deep practice of acceptance and mental redirection
Cultivating willingness and wise decision-making
Mindful approach to emotional challenges
Understanding why we have emotions
Accumulating positives and taking care of your mind and body
Working with complex emotions and acting opposite
Maximizing interpersonal effectiveness
Setting healthy boundaries in relationships
Advanced practice of assertiveness skills
Mastering validation and relationship maintenance
DBT teaches universal skills that can help anyone, but it's especially effective for those experiencing:
Join thousands who have transformed their lives with DBT
Susana is a skilled psychotherapist with over 14+ years of experience in the mental health field. She offers an embodied approach to counseling which includes behavioral techniques such as dialectical behavior therapy, cognitive behavioral therapy, along with integrating unique body-centered techniques such as dance/movement therapy, yoga, and mindfulness.
Susana treats patients with anxiety disorders, mood disorders, personality disorders, eating disorders, trauma & PTSD, and all kinds of life challenges. She helps clients live life in the present moment, and break free from anxiety, depression, and trauma.
Check out how our Self-Guided Program has helped members see life-changing results.
"Amazing, affordable resource. I especially like Susanna Potter's approach. She is professional, empathic, practical, skilled, friendly, and organized. I like how she starts with a behavior card, and ends each session with a homework assignment. The experience was insightful and meaningful."
DBT Self-Guided Member
"Grouport is my favorite virtual DBT platform. The program has been very insightful and a beneficial opportunity that I don't think I could find anywhere else. Susana is a wonderful facilitator and educator who makes learning DBT skills feel like an adventure rather than a chore. I would recommend Grouport to anyone interested in learning how to improve their life through DBT."
DBT Self-Guided Member
"DBT self guided program from Grouport has been an incredible learning experience. I have learned so many skills to regulate my emotions and dealing with distress. I can't think of any other time in my life where I have learned so much. Thank you!"
DBT Self-Guided Member
"The self-paced format was perfect for me. I could revisit lessons whenever I needed a refresher. Susana's teaching style is clear and compassionate, she makes complex DBT concepts easy to understand and apply in daily life."
DBT Self-Guided Member
"This program gave me the tools I needed to communicate better with my partner. The interpersonal effectiveness module was a game-changer for my relationships. I feel so much more confident setting boundaries now."
DBT Self-Guided Member
"I struggled with anger for years. The techniques have completely changed how I respond to triggering situations. I'm calmer and more in control than I've ever been. Worth every penny."
DBT Self-Guided Member
"Susana offers great insight that I was able to use in my life immediately. Susana brings the skills to life in a way that harmonizes with current life situations. I learned many different ways of handling emotions and how to set boundaries."
DBT Self-Guided Member
"I'm noticing my emotions more and am able to know which DBT skills to use. This is such a comfortable way for me to learn DBT skills. Highly recommend!"
DBT Self-Guided Member
"As someone with BPD, finding affordable DBT was life-changing. Combined with my therapist, this program accelerated my healing and enabled me to establish accountability in my DBT practice. The homework assignments really helped reinforce what I learned."
DBT Self-Guided Member
Start seeing results in your own life
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Invest in your mental health with a comprehensive program you can return to again and again.
Lifetime access to complete program
This program gives you a full year of DBT training — 144 pieces of expert content plus lifetime access. That's less than $10 per week for a complete learning package: video lesson, homework assignment, and reading manual — plus ongoing peer support in our community forum.
Grouport’s DBT self-guided program is structured around 48 therapist-led video sessions, each paired with a corresponding homework assignment and reading manual, totaling 144 pieces of expert content.
Sessions are designed as a weekly reference pace, one video, one homework assignment, and one reading manual per week, so you can fully master each specific DBT skill before moving forward. That said, the program is entirely self-paced: you can move faster, slower, repeat modules as many times as you’d like, and revisit earlier sessions whenever you need a refresher. A community forum is also available at any point for peer support, making this one of the more structured DBT skills group online alternatives for people who want to build DBT skills on their own schedule.
Grouport’s DBT self-guided program includes everything needed to build a complete year of DBT skills training in one package.
This combination of video lessons, homework, and reading materials is what makes this one of the more comprehensive best self-guided therapy options built specifically around DBT skills.
Grouport’s DBT self-guided program is a one-time payment of $500 for lifetime access to the complete program, no subscription and no recurring fees. That works out to less than $10 per week across the program’s full year of content, 48 video sessions, 48 homework assignments, and 48 reading manuals, plus ongoing peer support through the community forum.
Because access is lifetime rather than time-limited, you can revisit sessions, retake modules, and continue reinforcing DBT skills long after your first pass through the material, making it one of the more cost-effective ways to access a best DBT online program without committing to weekly session fees.
Grouport’s DBT self-guided program teaches skills that apply broadly, but it’s especially effective for people experiencing Borderline Personality Disorder, Bipolar Disorder, Trauma & PTSD, anxiety and depression, ADHD, general stress, relationship conflict, and difficulty managing anger or heightened emotions.
Because DBT skills are universal emotional regulation tools, many people use this program even without a specific diagnosis, simply to build better coping strategies, communicate more effectively, and replace destructive patterns with healthier habits. Whether you’re looking for a DBT skills for depression resource, support for DBT therapy for borderline personality disorder, or just want practical DBT skills you can apply day to day, this self-guided format is built to meet you where you are.
Grouport’s DBT curriculum is built around 6 core modules, moving from foundational principles to more advanced, practical skill application.
Across these modules, the curriculum helps you regulate emotions, tolerate distress, become more mindful, and engage more healthily in relationships, replacing behaviors and emotional patterns that are causing friction in daily life.
Once enrolled, you can log in with your account credentials to access Grouport’s DBT self-guided program whenever and however often you like. There’s no fixed schedule to follow, sessions, homework assignments, and reading manuals are all available on demand, so you can work through the material at whatever pace fits your life.
Because access is lifetime rather than limited to a single pass through the content, you can return to any session or module in the future, whether that’s to review a specific skill or work through the full curriculum again from the start.
Yes, many members use Grouport’s DBT self-guided program alongside live services like online group therapy, individual therapy online, couples therapy, family therapy, or the virtual IOP program.
This combination works well because the self-guided program builds structured DBT skills at your own pace, while live sessions with a DBT therapist online provide real-time, personalized support and accountability. For example, someone in online group therapy for BPD might use the self-guided modules to reinforce what’s covered in group sessions, or someone starting individual therapy online might use the program to get a head start on core DBT concepts before their first live session.
Getting the most out of Grouport’s DBT self-guided program comes down to how thoroughly you engage with each session, not how quickly you move through it.
Following this structure is what turns the program’s 144 pieces of content into skills you can actually apply, rather than material you’ve simply watched once.
Grouport’s DBT self-guided program is built to help with depression specifically, alongside related conditions like anxiety and general stress, using structured, therapist-guided video sessions rather than generic self-help content.
Each of the 48 sessions pairs a video lesson from facilitator Susana Potter, LMHC, with a homework assignment and reading manual, giving you a structured, repeatable framework for practicing DBT skills for depression rather than passive reading alone. Because the program includes lifetime access, you can revisit emotion regulation and distress tolerance modules specifically whenever depressive symptoms resurface, making it a practical option for anyone comparing self-guided therapy programs built around ongoing, reusable skill-building rather than a one-time course.
Grouport’s DBT self-guided program is designed to help with anxiety as one of its core focus areas, using the same structured video, homework, and manual format applied across the full curriculum. What makes it useful for anxiety specifically:
For anyone comparing DBT therapy for anxiety online options, this self-paced structure offers a lower-cost way to build lasting coping skills compared to ongoing weekly sessions alone.
Grouport’s DBT self-guided program includes a dedicated Interpersonal Effectiveness module, one of the program’s 6 core curriculum areas, built specifically around communicating and setting boundaries more effectively in relationships. This module is designed to help you:
Because Interpersonal Effectiveness is one of DBT’s four foundational skill areas, this module gives you a dedicated, structured path to strengthening relationships without needing to enroll in a live DBT group therapy online session to access it.
Grouport’s DBT self-guided program is built to help with Trauma & PTSD, alongside related challenges like heightened emotions and emotional detachment, using the same structured, therapist-guided format applied across the full curriculum.
The Distress Tolerance and Emotion Regulation modules in particular focus on skills relevant to trauma survivors, crisis survival strategies, radical acceptance, and techniques for managing intense emotional responses without becoming overwhelmed by them. Because the program is self-paced with lifetime access, trauma survivors can move through sensitive material at whatever speed feels manageable, and revisit specific sessions as needed rather than working through everything in a single pass.
For anyone wanting to build trauma-informed coping skills outside of live sessions, this structured self-guided format offers a consistent, repeatable resource.
Grouport’s DBT self-guided program specifically addresses anger management and heightened emotions as part of its core curriculum, alongside related challenges like relationship conflict and lashing out. The program approaches this through:
Because the program is entirely self-paced, you can spend extra time on the anger management and distress tolerance sessions specifically, revisiting them as often as needed while building these DBT skills.
The right choice between Grouport’s DBT self-guided program and live DBT therapy depends on how much structure and real-time support you’re looking for, and the two aren’t mutually exclusive.
Key differences:
Many members combine both, using the self-guided program to build foundational DBT skills at their own pace while working with a live therapist for personalized support and more complex situations. If you want flexible, lower-cost access to build core DBT skills independently, the self-guided program is a strong starting point. If you want ongoing, personalized clinical support, especially for more complex needs, live individual or DBT group therapy online is worth adding alongside it.
DBT and CBT overlap in some areas but serve different purposes, DBT is generally better suited to managing intense emotional crises specifically, since it includes a dedicated Distress Tolerance module built around crisis survival skills, something standard CBT doesn’t typically emphasize to the same degree.
Grouport’s DBT self-guided program covers this directly through its Distress Tolerance sessions, which teach practical, in-the-moment techniques for getting through overwhelming emotional situations without making them worse, alongside Emotion Regulation skills for managing intense emotions more broadly.
CBT tends to focus more on identifying and restructuring unhelpful thought patterns over time, which is valuable but isn’t built specifically around in-the-moment crisis management the way DBT’s distress tolerance skills are. For anyone specifically comparing DBT vs CBT for handling emotional crises in the moment, DBT’s distress tolerance framework is the more targeted fit.
Group Therapy
Individual Therapy
Couples Therapy
Family Therapy
IOP
Start your journey to emotional wellness with evidence-based DBT skills. Join thousands who have found relief through our self-guided program.
