Course Guide

This time of year can also bring challenges in the form of work pressure, heightened emotions and the challenge of navigating relationships during this busy time. Intense emotions that can often be more acutely felt over the holiday period. It is a hard time for lots of people, but especially when supports don’t feel as available, or when there are painful emotions around loneliness, family or past trauma. We have created this short course, to provide you with skills & strategies to help you navigate this holiday season.

    1. What you can expect from this course

    2. DBT (Dialectical Behaviour Therapy) Distress Tolerance Skills for the Holiday period

    1. Reduce your vulnerability & create a self-care plan

    2. My Self Care Plan

    1. You have a right to feel safe and to say no

    2. Dealing with intense emotions & planning exercise

    3. Practise opposite action

    4. Self-soothing skills

    1. Creating your crisis plan

    1. Copy of Optional Feedback Survey

About this course

  • $10.00
  • Created by accredited mental health professionals
  • Guided exercises to create your own crisis plan
  • Unlimited access

Themes explored within this course

  • Reducing your vulnerability

    Ways to prioritise your self-care and needs, to fill your cup to prepare to weather the storm.

  • Managing emotions

    Identify painful emotions expected and make a plan for coping.

  • Strategies + Exercises

    Learn strategies and exercises to help you cope.

Meet your instructors

Carolyn Toon | Director + Psychologist

Carolyn has experience as a clinician and manager across a range of mental health settings in Queensland and Victoria.

She has experience working with complex trauma, emotion instability, self-harm, substance use, complex and co-morbid mental health issues, psychosis, early intervention for adolescents and young adults, indigenous psychology and sexuality.

Carolyn draws on a range of psychological approaches including Dialectical Behaviour Therapy, Cognitive Behaviour Therapy, Schema Therapy and Psychodynamic ideas.


Kylie Copeman | Director + Clinical Psychologist

Kylie has provided psychological services across a number of psychiatric and counselling settings as both a clinician and manager. 

She holds an interest in many areas of mental health, and in particular complex trauma, personality difficulties, emotion dysregulation, suicidality and self-harm, parenting, depression, anxiety, eating disorders, and the psychological impact of physical health issues including infertility and chronic skin conditions.

Kylie’s approach is warm, flexible, compassionate and non-judgemental. Kylie works collaboratively with her patients and draws on a range of psychological approaches to suit each person including Dialectical Behaviour Therapy, Cognitive Behaviour Therapy, Acceptance and Commitment Therapy and Psychodynamic ideas.

Kylie is also a STAP accredited supervisor.


Seeking Support

We're here to listen when you need us

Most of our courses are designed to be general in nature and are not a substitute for individualised therapy, diagnosis or consultation with a mental health professional. If you are going through a difficult time and feel that you need to reach out to someone for support, we recommend seeking help from a qualified mental health professional. To book an appointment with a clinician in one of our Brisbane clinics, please contact us.
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Emergency Support

If you or someone you know is in crisis or if you need immediate help, please contact your nearest hospital or call 000.

Learn new skills + strategies to navigate the holiday season

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