This program is a Dialectical Behaviour Therapy (DBT) informed program and includes:

• 110 minute weekly virtual skills class
•  one-on-one 50-minute individual session
• ongoing checkins and phone coaching each week

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Participate as much or as little as you would like! 

Camera on or off, mic on or off.

 Answer questions in the chat or be a silent participant! 

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All components are facilitated by a Registered Clinical Counsellor or Interns supervised by a Registered Clinical Counsellor. 

You will learn:

• learn about learning - the amazing ability of our brain
• goal setting - we need to know where we are going to get there
• values explorations - knowing what is important to you
• mindfulness - how to be mindful and in the present moment 
• distress tolerance - how to move through distress effectively
• emotion regulation - how we can support ourselves and move through big emotions
• interpersonal effectiveness skills  - how to interact with others effectively

Learning about Learning

Increasing your sense of belief that you can change the way your brain works!

Understand the benefits of having a growth mindset versus a fixed mindset. Learn about the malleability of the brain when one has a growth mindset.

Goal Setting & Values

Knowing what is truly important to you!

Setting meaningful goals to create direction to where you want your wellness to be.

Spend some time reflecting on values that are important to you in order to create meaningful long-term (outcome) goals to work towards, and smaller process goals to help you build a sense of success and mastery along the way.

Mindfulness

Being in the present moment to increase happiness and alleviate suffering. 

And, not let our minds be in control of our beliefs, thoughts, and actions. 

Our mind likes to travel to the future where it worries about things to come, or to the past where it feels distress about things that have happened. BreakThrough introduces you to skills to help bring your mind to the present where you can access your inner wise mind to help make challenging decisions, and experience the here and now with meaning and purpose.

Emotion regulation

How to be effective when big emotions show up and not regret our choices in those moments. 

It’s not only about expressing our emotions in a socially appropriate manner. It is also about the ability to monitor and modulate which emotions you have, when you have them, and how you experience and express them. BreakThrough offers skills to help identify those emotions and recognize what triggers them, and how to manage them. 

Distress tolerance

What to do when things are really tough and move through those moments in a way we feel better about. 

BreakThrough offers skills to help you take a step back from intense, challenging emotions in order to avoid acting impulsively. When we act impulsively we risk hurting ourselves or others. These skills help you distract, self-soothe, and accept the reality of the challenging emotion in order to sit with them or problem solve alternative approaches.

Interpersonal effectiveness

Learning to interact with others in way that maintains our self-work while also being respectful to ourselves and others. 

Asking our parents, friends, teachers, or bosses for what we want, or saying no to requests that don’t align with our values is HARD and it can be challenging when we aren’t effective in doing so. Interpersonal skills are so important to everything we do. In BreakThrough we will explore some of the things that get in the way of asking for what you want, and then walk through strategies to determine your priorities in interactions with others and negotiate getting what you want or saying no in way that helps you feel more effective and confident.

Obstacles include things such as:

✔ Improving wellness

✔ Mental health challenges  (Anxiety, depression, BPD, OCD, etc.)

✔ Interpersonal challenges

✔ Addiction (substances, food, and other)

✔ Trauma 

✔ Performance Anxiety

 ✔ Occupational Stress 

✔ . . . and more (don’t see it, just ask)

~ Just as the flower in the above image has managed 

to grow beyond surrounding obstacles - this program will support you to also 

break through and grow beyond your current and future obstacles ~