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Starting April 23rd, 2026

dbt thrive online : a skills-based programme for adults

Empowering Adults Through Virtual DBT Skills Training

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Benefits from the comfort of your own home

Accessibility

Our virtual format eliminates geographical barriers, allowing you to join from anywhere with a stable internet connection. This is particularly valuable for those in rural areas, frequent travellers, or residents outside South Africa, where access to specialised DBT programmes may be limited.

Safety & Anonymity

The online environment also promotes a sense of safety and anonymity for those who may feel hesitant in face-to-face settings. Many participants report feeling more open to sharing in a virtual space, leading to deeper insights and stronger peer support.

Convenient Timing

Sessions are held in the evening (18:00 - 20:00 SAST), fitting seamlessly around work, family, or other commitments without the need for commuting. You’ll engage in live, interactive group activities using user-friendly platforms like Zoom, complete with breakout rooms for small-group discussions and real-time feedback.

Our online environment is setup to maintain the intimacy and connection of in-person groups while adding flexibility, recordings of sessions (with participant consent) can be reviewed at your own pace if you miss one.

Research supports the efficacy of online DBT programmes, showing comparable outcomes to in-person formats in reducing emotional distress, improving coping skills, and enhancing overall life satisfaction. At Glenbrook Practice, we’ve adapted our curriculum to leverage digital tools, including shared screens for workbook exercises and interactive polls for skill-building activities.

Moreover, DBT-THRIVE Online is cost-effective, with no additional travel or materials costs, each participant receives a complimentary digital copy of our new DBT Skills Workbook upon enrollment. This workbook, developed by our team at Glenbrook Press, includes practical exercises, worksheets, and resources tailored to the programme. Testimonials from our in-person groups highlight life-changing benefits, such as learning to regulate difficult emotions, communicate needs effectively, and build healthy relationships.

Online participants can expect the same transformative results, with the added perk of integrating skills into their daily routine immediately from home.
In summary, DBT-THRIVE Online combines accessibility, flexibility, and proven therapeutic value, making it a powerful option for adults seeking to thrive amid life’s uncertainties.

Founder - Glenbrook Practice

Jonathan mitchell

Leading this programme is Jonathan Mitchell, founder of Glenbrook Practice and an experienced practitioner in mental health and Dialectical Behaviour Therapy (DBT). With more than 20 years of experience working in DBT and 15 years of facilitating groups, Jonathan aims to share practical insights and empathy in each session. He focuses on supporting individuals through DBT skills training, including programmes such as STEP-UPP and DBT-THRIVE, which promote self-awareness, emotional regulation, and interpersonal effectiveness. As Jonathan guides the group live and in real time with participants, you’ll have opportunities for interactive discussions, tailored advice, and a nurturing community, all delivered virtually.

This online expansion reflects our commitment at Glenbrook Practice to making mental health resources more inclusive. For years, our in-person DBT-THRIVE programme has helped adults build resilience, manage stress, and foster healthier relationships. Now, we’re thrilled to extend these benefits online, ensuring no one is left behind in their journey toward well-being.

Modules Covered in DBT-THRIVE Online

DBT-THRIVE Online is structured around the core principles of Dialectical Behaviour Therapy (DBT), initially developed by Dr Marsha Linehan, and enhanced with our unique Life Navigation Skills module. The programme dedicates focused time to the four foundational DBT modules—Mindfulness, Distress Tolerance, Emotion Regulation, and Interpersonal Effectiveness—while weaving in practical life navigation strategies. Over eight weeks, you’ll dive deeply into these areas through interactive teachings, group exercises, and homework assignments, all facilitated live by Jonathan Mitchell.

Mindfulness

As the cornerstone of DBT, mindfulness teaches you to live in the present moment with non-judgmental awareness. In this module, you’ll learn core skills like “What” (observe, describe, participate) and “How” (non-judgmentally, one-mindfully, effectively) to ground yourself during overwhelming situations. We emphasise practical applications, such as mindful breathing and body scans, to reduce anxiety and improve focus. Participants often find this module transformative, helping them break cycles of rumination and react more thoughtfully to daily stressors.

Distress Tolerance

Life is full of crises, and this module equips you with tools to endure pain without making it worse. Skills include distraction techniques (e.g., self-soothing through senses), radical acceptance, and crisis survival strategies such as TIPP (Temperature, Intense exercise, Paced breathing, Progressive muscle relaxation). We’ll explore how to tolerate distress in real-time scenarios, such as work conflicts or personal setbacks, fostering resilience and preventing impulsive behaviours. This focus is especially beneficial for those dealing with intense emotions or addictive patterns.

emotional regulation

Understanding and managing emotions is key to a balanced life. Here, you’ll identify emotions, reduce vulnerability through PLEASE skills (treat Physical illness, balanced Eating, Avoid mood-altering substances, balanced Sleep, Exercise), and change emotional responses with opposite action. We delve into building positive experiences and long-term emotional mastery, helping you navigate mood swings, depression, or anger more effectively. Group discussions allow you to share personal stories, reinforcing that you’re not alone in your emotional journey.

interpersonal effectiveness

Building and maintaining healthy relationships is vital, and this module provides DEAR MAN (Describe, Express, Assert, Reinforce, Mindful, Appear confident, Negotiate), GIVE (Gentle, Interested, Validate, Easy manner), and FAST (Fair, Apologies minimal, Stick to values, Truthful) skills. You’ll practice assertiveness, boundary- setting, and conflict resolution through role-plays tailored to adult challenges such as workplace dynamics and family interactions. This module empowers you to communicate needs while preserving relationships.

Life navigation skills

Complementing these is our Life Navigation Skills Module, a Glenbrook Practice exclusive that integrates DBT with practical tools for adult life. It covers goal-setting, decision-making, time management, and self-advocacy, drawing from cognitive-behavioural techniques to help you “navigate” real-world obstacles. This holistic approach ensures you not only manage emotions but also apply skills to career, relationships, and personal growth. Each week builds progressively, with homework from the digital workbook to reinforce learning and ensure comprehensive mastery of these modules.

Programme Overview

DBT-THRIVE Online is an eight-week programme commencing on April 23, 2026, and running every Thursday from 18:00 to 20:00 SAST. Sessions are conducted live via a secure video platform, fostering a supportive group environment with 8-10 participants for personalised attention.

The total cost is R5,500.00, which includes all sessions, the digital DBT Skills Workbook, and access to supplementary resources from Glenbrook Press.

Join DBT-THRIVE Online and embark on a journey of growth, awareness, and lasting change, because everyone deserves tools to thrive.

What to expect

Each session begins with a check-in, followed by skill teaching, group practice, and Q&A. You’ll receive weekly emails with reminders and tips, plus optional one-on-one coaching add-ons if desired. No prior DBT experience is required, just an open mind and commitment to growth.

How to Enrol

You can register for our online programme below. If you’re unsure if this is right for you, contact us for a free consultation.

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DBT-Thrive Online Registration Form

Each participant will receive an email with the zoom link on the day of the programme as well as a pdf document covering session 1 and 2 of the online group.

Once the registration form is received, an invoice will be sent to your email address to make the EFT.

Contact person in case of Emergency
Current Psychiatrist
Current Psychologist
The client agrees to take full responsibility for the settling of an account directly. While the practitioner agrees to take measures to ensure the safety and containment of the client, We will not be held liable for any self-inflicted injury and/or relapse by the client or otherwise, either during the course of the group or outside of those times.

The practitioner will maintain confidentiality at all times. It is understood that he has permission to liaise with any relevant professionals such as psychologists, psychiatrists and so forth regarding the clients history and process.

Person Responsible for Payment
CHILD OR ELDER ABUSE
Generally, Providers are required by law to report any known or suspected cases of child or elder abuse to the Children’s Services Division or to any local law enforcement agency.

HARM TO SELF OR OTHERS
If a Provider learns that someone is about to kill or do harm to someone else she/he will do her/his best to warn the intended victim. If a Provider learns that a client intends to harm his/her self. The Provider will breach confidentiality to the extent necessary for his/her protection.

This registration form certifies that I give my permission to Glenbrook Practice for the eight-week DBT skills group. This group is not a replacement for formal therapy. You acknowledge that you have read the above information, clarified any uncertainties and that you consider yourself bound to the contents therein.
It is important to create a setting where group members can express their feelings, and explore their relationships as freely as possible. At the same time very powerful feelings can emerge in any group situation. The fear of this can lead to anxiety. This can be helped by a secure framework for the group, and some basic group rules/guidelines are as follows:

1. Information obtained during group (including the names of other clients) must remain confidential. It is imperative that everyone in the group understands the importance of this guideline.

2. Group members who come more than 20 minutes late will not be allowed to attend the group

3. People may not form private relationships (cliques or dating) with one another while they are in the group. If the relationship were to become unstable or dissolve, one or both members may feel uncomfortable attending group. When people form private relationships in a group, others may feel excluded and uncomfortable as well. Thus, we ask that if the group members want to have a bite to eat after group, all members need to be invited. You are free to decline the invitation, of course.

4. Clients may not act in a mean or disrespectful manner toward other group members or group leaders. As has been said, we want this group to feel safe and comfortable for people to share, learn, and be supported. If people are mean or disrespectful, the remaining group members have greater difficulty accessing the help they are seeking.

5. Powerful emotions can arise during the group , sometimes including anger. It can be very therapeutic if this can be expressed and put into words. However verbal abuse or direct aggression will not be accepted in the group situation.

6. Any member who attends under the influence of drugs and/or alcohol will be asked to leave the session, and encouraged to return the following week.