What is Dialectical Behavioral Therapy (DBT)?
DBT was originally developed to help people who experience intense emotions or difficulties in relationships, and it has since become a highly respected approach for a wide range of challenges. DBT combines mindfulness with behavioral change strategies, teaching you how to manage emotions effectively and respond to stress in healthier ways.
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A key concept in DBT is the dialectic—the idea that two seemingly opposite things can be true at the same time. For example, you can accept yourself as you are right now and still want to make changes for the future.
DBT is organized around four main skill areas:
DBT can be particularly helpful for individuals who experience emotional reactivity, relationship conflict, impulsive behavior, self-criticism, or mood instability. It’s a structured, skill-based approach that helps you move from chaos and emotional pain toward stability, connection, and self-respect. Sessions will be guided by the four different categories below:
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Mindfulness: In DBT mindfulness is the foundation of all other skills. It involves noticing your thoughts, feelings, and sensations as they arise, without labeling them as good or bad. This practice helps you step out of automatic reactions and connect more deeply with what’s happening right now. Mindfulness also creates space to respond skillfully instead of impulsively, especially during moments of stress or emotional intensity. Over time, practicing mindfulness builds self-awareness, emotional balance, and a greater sense of calm.
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Emotion Regulation: Emotion regulation involves learning more about how you experience emotions, building awareness of your triggers, increasing positive experiences, and practicing habits that support emotional stability. Skills and concepts from this category help you learn to understand, manage, and respond to emotions in ways that are effective and balanced.
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Distress Tolerance: These skills focus on getting through intense emotions and challenging moments in healthy, effective ways. Rather than trying to escape pain or make it disappear, distress tolerance helps you ride out the wave until it naturally passes. These tools teach you how to manage crises without making things worse. Techniques such as grounding, self-soothing, and distraction can help you stay steady when emotions feel overwhelming.
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Interpersonal Effectiveness: Developing skills in this category can help you to communicate clearly, assert your needs, and maintain healthy relationships. Interpersonal effectiveness also involves setting and maintaining boundaries, handling conflict skillfully, and recognizing when to compromise or stand firm. These tools support deeper, more authentic connections and help prevent misunderstandings that can lead to resentment or disconnection. Over time, practicing interpersonal effectiveness fosters mutual respect, trust, and greater satisfaction in your relationships
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