Neuro-inclusive DBT skills for real-life brains
Living Skillfully DBT: Skills Training for Neurodivergent & Sensitive Humans
A gentle, practical DBT skills course that honors neurodivergent wiring, sensory needs, and lived experience, without pathologizing who you are. Learn evidence-based emotion regulation, distress tolerance, and relationship skills in a space designed for your brain.
Next live cohort starts: March 10, 2026 · 10 weekly calls on Zoom · Replays included.
Group size is intentionally small
Register your interest
Fill out the form and get a call to see if the group feels right for you
No spam. Just course details and future cohort dates.
What is Living Skillfully DBT?
Evidence-based DBT skills, translated for neurodivergent nervous systems—Delivered fully online
Living Skillfully DBT is a live, fully online small-group skills training based on Dialectical Behavior Therapy—adapted through a neuro-affirming lens for autistic, ADHD, AuDHD, highly sensitive, and otherwise neurodivergent folks.
You’ll learn the core DBT skills—mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness—using examples, metaphors, and accommodations that actually fit how your brain processes information.
No “fixing,” no gaslighting, no “just try harder.” Instead, we focus on building skills around energy, overwhelm, and relationships while respecting your sensory profile, executive functioning, and need for autonomy.
In this course, you will:
- Understand how DBT skills map onto autistic, ADHD, and AuDHD experiences
- Build tools to navigate shutdown, meltdown, and sensory overwhelm
- Practice scripts and strategies for clearer, kinder boundaries
- Create personalized regulation plans that work with (not against) your nervous system
Format: Fully online — Weekly 120-minute live calls · Private community space · Closed captions · Optional cameras-off participation.
Is this for you?
Designed for neurodivergent adults who are tired of being told they’re “too much” or “not enough”
You do not need a formal diagnosis to join. This space welcomes self-identified neurodivergent, questioning, and highly sensitive folks who want skills without shame.
You might relate if…
- You swing between burnout and hyperfocus
- You mask to survive, then crash later
- Conflict or feedback sends you into shutdown or spirals
- Traditional therapy spaces have felt invalidating or confusing
This course is especially supportive for:
- Autistic, ADHD, and AuDHD adults
- Late-identified or self-diagnosed neurodivergent folks
- Highly sensitive people navigating big feelings
- Folks in non-traditional careers, freelancing, or tech who need better emotional tools
What you’ll walk away with
- A shared language for emotions with friends, partners, or coworkers
- Skills to notice and respond to early signs of overwhelm
- Tools for self-advocacy that don’t require masking
- A personalized, neuro-affirming coping toolkit you can keep refining
What makes this DBT course neuro-affirming?
Neuro-affirming means we assume your brain is not broken. It is different—and worthy of respect. We don’t use DBT skills to suppress your needs or make you easier for others. We use them to reduce suffering and increase choice on your terms.
- No pathologizing language. We talk about capacity, needs, and nervous systems—not “good” vs “bad” behavior.
- Accommodations are built-in, not an afterthought. Flexible participation, breaks, written summaries, and replays.
- Masking-aware. We name the cost of masking and explore skills that reduce the need to override your body.
- Collaborative, not prescriptive. You’re invited to adapt every skill so it works for your energy, culture, and context.
Inside the course
10 weeks of skills that build on each other, with room for your pace
Each session blends teaching, concrete examples tailored to neurodivergent experiences, guided practice, and optional reflection prompts. You’ll receive brief, accessible handouts after every call.
Week 1
Foundations & Neurodivergent Mindfulness
An intro to DBT that’s neuro-affirming, practical, and consent-based. We build safety, explain the DBT framework without shame, and learn mindfulness that works for different brains (sensory, movement, micro-practices—no forced breathing).
Weeks 5
Keep Calm and Carry on
Crisis skills for when your nervous system hits the red zone. You’ll learn how to get through intense moments safely, use sensory-first tools, and create a personal crisis plan that actually fits your life.
Week 2
Finding the middle path
We train flexible thinking without gaslighting yourself. You’ll learn dialectics, validation (without agreeing), and how to hold two truths at once so you can get unstuck from all-or-nothing spirals.
Finding the middle path
We train flexible thinking without gaslighting yourself. You’ll learn dialectics, validation (without agreeing), and how to hold two truths at once so you can get unstuck from all-or-nothing spirals.
Week 6
Feel it don't Fear it
We unpack what emotions are, what they’re trying to do, and how to understand them when naming feelings is hard. Expect body-based decoding, less shame, and more clarity about what you actually need.
Week 9
Boundaries, Balance and Being Heard
Boundaries, repair, and conflict without melting into a puddle. You’ll practice holding your line, handling guilt and rejection sensitivity, and using relationship skills that don’t require abandoning yourself.
Weeks 3
Tiny Tweaks = Big Changes
We look at patterns, not “personal flaws.” You’ll map behaviour chains, identify what keeps habits going, and design tiny, realistic change experiments using environment tweaks and brain-friendly supports.
Week 7
Build a life that lights you up (not burn you down)
Emotion regulation meets real-world sustainability. You’ll build protective routines, reduce vulnerability to overwhelm, and learn strategies like opposite action and problem-solving—adapted for burnout, sensory load, and capacity.
Weeks 4
Safety First
We focus on getting your body on board before we ask your brain to do anything clever. You’ll learn nervous system basics, grounding that actually works, orienting, containment, and sensory-based stabilisers you can use in real time (without spiralling into “I’m doing it wrong”).
Weeks 8
People skills NO People Pleasing
We start interpersonal effectiveness with a focus on needs, self-respect, and clarity. You’ll learn how to ask, say no, and communicate directly using scripts that reduce anxiety and over-explaining.
Weeks 10
Integration Week: Your Personal Skill System
Maintenance and relapse prevention for real life. You’ll leave with a simple plan for rough patches, a support map, and a one-page “When I’m Not Okay / When I’m Thriving” guide.
Upcoming Live Cohort
March 2026 · Limited, high-support group
Spots are capped to keep the space spacious, relational, and safe for folks who need time to warm up. If you’re considering joining, we recommend applying early.
Start date: March 2, 2026
Call time: Tuesdays, 5–7pm AEST
Location: Live on Zoom with captions; replays available within 24 hours
Group size: 8–10 participants
Accessibility: Captions, chat participation, cameras-optional, frequent breaks, content warnings, and clear structure every session.
Tuition & Registration
Standard tuition: $1200 AUD
Payment plans: Available across 4 installments of $300 via direct debit
Rebates: With a mental health care plan from your GP (Australia only), each week you will receive a rebate of $35.40, making each group session $84.60 and a total cost of $846 AUD
We reserve a limited number of community-supported spots for low-income, disabled, and otherwise marginalized participants.
You’ll be taken to a short interest form. There’s no payment due until we confirm that the group is a good fit for what you’re looking for.
Start your registration in a few low-pressure steps
The interest form helps us understand what you’re hoping to get out of this course and whether the current cohort is the right fit. You’ll hear back within 3 business days with next steps, payment options, and space for questions.
- No diagnosis or documentation required.
- You can indicate interest in sliding-scale or community-supported spots.
- We’ll never pressure you to join—consent and fit come first.
- If the group isn’t a match, we’ll offer alternative suggestions where we can.
Living Skillfully DBT · Interest Form
If forms are hard for you, you can instead email [email protected] with a few lines about what you’re looking for.
You deserve spaces where your brain is assumed to be brilliant, not broken.
Hi I’m Carlie
Trauma-informed, neuro-affirming, and deeply practical
I know what it’s like to often feel at the mercy of your emotions because I’ve been learning to manage my own BIG feelings my whole life, that’s probably why I became a mental health OT, and why I’ve been a DBT therapist and group facilitator for 16 years.
YES I use DBT skills in my life!
But I have a confession, much as I love the concept of DBT, over the years I’ve come to notice that while it has so much to offer, it wasn’t designed with neurodiversity in mind and in some ways, it can unintentionally reinforce masking and feel invalidating. I still believe in the foundation of DBT, and I also believe there is room for adaptation, for it to be more neuro-affirming, not just to include but to centre the needs of people who think, feel, and process differently.
My approach blends warmth, humor, and clear structure. You’ll always know what we’re doing, why we’re doing it, and how to opt in or out in ways that protect your energy.
Extensive training in DBT
Lived experience with neurodivergence and/or long-term work in neurodivergent communities
Experience consulting with organizations on delivering accessible DBT to diverse populations
Frequently asked questions
If your question isn’t answered here, you’re warmly invited to reach out. Curiosity is welcome.
Is this therapy? Will I be a therapy client if I join?
Living Skillfully DBT is a skills training and coaching-style group, not a therapy group or a replacement for individual therapy. We focus on teaching and practicing DBT skills in a structured, educational format. Joining this course does not create an individual therapy relationship. You’re encouraged to bring what you learn back to your own providers if you have them.
Do I need a formal diagnosis to join?
No. Many participants are late-identified, self-diagnosed, or questioning whether they’re neurodivergent. If the way we talk about brains, feelings, and sensory experiences resonates with you, you’re welcome here.
What if I miss a live session?
All calls are recorded with captions and uploaded within 24 hours. You’ll also get written summaries and handouts. You’ll get the most out of the course if you attend live when you can, but life happens—replays are there to keep you connected.
I struggle with cameras, speaking up, or being put on the spot. Is that okay?
Absolutely. Cameras-off participation, using the chat, or just listening in are all valid ways to be here. You’ll never be cold-called. There will be clear invitations to participate, and you’re always at choice.
Can my employer or organization sponsor my spot?
Usually, yes. Many participants use professional development funds to cover tuition, especially in tech, healthcare, and education. After you apply, you can request an employer-friendly info sheet and invoice.
Is there content that might be activating or heavy?
We do discuss intense emotions, conflict, and crisis planning, but always with content warnings, opt-out options, and an emphasis on nervous system safety. You’re never required to share personal details to learn the skills.
Still unsure if this is a fit?
It’s okay to be on the fence. You can complete the interest form and simply let us know you’re exploring. We’ll respond with options, not pressure.
Prefer email? Reach out anytime at [email protected].
If your brain has never quite fit the manual, these skills are for you.
Join a cohort of fellow neurodivergent and sensitive humans learning DBT skills in a space built for your nervous system. You don’t have to do this alone or pretend to be someone you’re no to get support.
Not Ready yet? Drop your email below to stay in touch and find out about future cohorts.
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Privacy & Data
Privacy Policy
We respect your privacy. We collect only the information needed to run the group and will never sell your data. For full details, read our complete privacy policy.
Questions? Email [email protected]