How We Help

At Well Equipped, we know that sometimes therapy alone isn’t enough. That’s why our Mental Health Intensive Outpatient Program (IOP) offers more structure, deeper support, and real-time skills practice—helping adults move beyond just coping to actually feeling better.

Through our structured, skills-based program rooted in DBT and evidenced based systems, you’ll gain powerful tools to help you navigate life’s challenges more effectively.

Through our structured, skill-based program rooted in DBT and evidence based systems, you’ll gain valuable skills and insights in the following areas:

Mindfulness

Learn how to:

  • Notice and name thoughts, emotions, and body sensations—without judgment

  • Stay grounded in the present, even when your mind wants to pull you elsewhere

  • Increase awareness of urges and impulses before acting on them

  • Replace self-criticism with curiosity and acceptance

  • Make values-based choices, even under stress

Distress Tolerance

Strengthen your ability to:

  • Get through emotional crises without making things worse

  • Tolerate distress without relying on avoidance, self-harm, or substances

  • Soothe yourself with healthy distractions and calming strategies

  • Accept reality during times of loss, powerlessness, or change

  • Find meaning in painful moments through radical acceptance

Emotion Regulation

Build the skills to:

  • Identify what you’re feeling—and why

  • Reduce vulnerability to emotional overwhelm through lifestyle shifts

  • Increase joy and connection by creating positive emotional experiences

  • Shift out of unhelpful moods using “opposite action” techniques

  • Release guilt, shame, or anger that keeps you stuck

Interpersonal Effectiveness

Gain tools to:

  • Ask for what you need—clearly and without guilt

  • Say no and set boundaries with confidence

  • Navigate conflict while maintaining your integrity

  • Maintain closeness in relationships without losing yourself

  • Balance your needs with those of others in a healthy, sustainable way

What Can You Expect

At Well Equipped, you’re not just learning—you’re transforming.

  • Transformative Groups

    • Live, interactive group sessions where you’ll practice the skills that lead to meaningful change.

  • Individual Attention

    • Weekly one-on-one therapy sessions tailored to your specific challenges and goals.

  • Collaborative Coaching

    • Access to skills coaching between sessions when real life feels overwhelming.

Ready to feel more grounded, capable, and connected?

We’re here to help—reach out to wellequipped@wellwilliamsburg.com to get started.