Mindfulness
Noticing what’s happening right now, including your thoughts and feelings, without judging it. The foundation for every other skill.
Online DBT
DBT: skills for when emotions run the show
Dialectical Behaviour Therapy is a practical, evidence-based therapy that teaches you how to manage strong emotions, handle stress and build relationships that feel good. Online, with Raquel.
How DBT fits into our work
Few people need the full, by-the-book DBT programme. In our sessions, DBT skills usually sit alongside other approaches and plenty of honest conversation. We use the skills that help you, when they help you.
What is DBT?
Acceptance and change
DBT was developed by psychologist Marsha Linehan to help people who feel emotions very intensely. “Dialectical” means holding two things at once: accepting yourself exactly as you are, and working to change what isn’t helping you.
It’s one of the most researched therapies for emotional dysregulation. It was first designed for Borderline Personality Disorder, and is now used for anxiety, depression, trauma and much more.
Before founding Step Into Yourself, Raquel delivered individual DBT and ran DBT skills groups at the Inspired Westminster Personality Disorder Service in London.
What you’ll learn
The four DBT skill sets
If you want the complete DBT skills programme, it takes at least 18 weeks of weekly sessions. Most people pick the skills they need most instead.
Distress tolerance
Getting through a crisis or a rough patch without doing something that makes it worse. Skills like TIPP work in minutes.
Emotion regulation
Understanding your emotions, reducing how vulnerable you are to painful ones and building more of the good ones.
Interpersonal effectiveness
Asking for what you need, saying no and keeping relationships healthy, while staying true to your values.
Who it helps
DBT can help with
- Emotions that feel overwhelming or change quickly
- Anxiety, panic attacks and constant worry
- Borderline Personality Disorder (BPD) and emotional dysregulation
- Self-harm urges or impulsive behaviour
- Relationship conflict and fear of abandonment
- Stress, burnout and feeling out of control
Online DBT
Does it work on Zoom?
Yes. Research suggests online therapy is as effective as meeting in person, and DBT’s structured, skills-based format suits video well. Its practical, skills-based style translates well to video.
Sessions last one hour and cost £60 (€70 / $80). Your first 30-minute call is free.
Want to learn DBT with Raquel?
Start with a free 30-minute call. After that, sessions are £60 (€70 / $80) per hour.
no pressure, no commitment