What Is Dialectical Behavior Therapy (DBT)?

Therapy can be life-changing—but it’s not one-size-fits-all. If you’ve ever felt like your emotions are too intense, your relationships are overwhelming, or that traditional therapy hasn’t quite met your needs, Dialectical Behavior Therapy (DBT) might be a helpful approach.

DBT is a structured, evidence-based form of therapy designed to help people manage intense emotions, build healthier relationships, and create a more balanced, meaningful life.

The Roots of DBT

DBT was originally developed by Dr. Marsha Linehan to support people who struggle with emotional dysregulation, self-harm, or suicidal thoughts. Since then, it’s been adapted for a wide range of issues and has helped countless individuals gain more control over their lives.

The word “dialectical” means holding two seemingly opposite truths at the same time—for example:“I’m doing the best I can and I want to do better.”DBT is grounded in this balance between acceptance and change.

What DBT Helps With

While DBT was originally created for borderline personality disorder (BPD), research now supports its use in treating:

• Emotion dysregulation

• Chronic feelings of emptiness or self-criticism

• Self-harm and suicidal thoughts

• Anxiety and depression

• Trauma-related symptoms

• Disordered eating

• Substance use challenges

• Relationship difficulties and conflict

It’s especially helpful for people who feel emotions deeply and may have trouble managing them in constructive ways.

Core Components of DBT

DBT focuses on building four key skill areas:

1. Mindfulness – Learning to stay present and aware without judgment

2. Distress Tolerance – Building tools to survive crises without making things worse

3. Emotion Regulation – Understanding and managing emotional reactions

4. Interpersonal Effectiveness – Navigating relationships with more confidence and clarity

These skills are taught in a structured way—often through both individual therapy and skills training sessions (which may be done in a group or one-on-one format).

What to Expect in DBT

DBT is more than just talking about your week. It’s a highly practical and skills-based approach. In each session, we focus on specific tools and strategies you can start applying right away—whether it’s learning how to self-soothe in moments of distress, setting healthy boundaries, or identifying and naming your emotions.

DBT is also collaborative: we work together to track your progress, troubleshoot challenges, and celebrate wins—no matter how small.

Is DBT Right for You?

If you often feel overwhelmed by your emotions or stuck in patterns that hurt your well-being, DBT offers a structured path forward. You don’t need to face everything alone—and you don’t need to be in crisis to benefit from DBT.

If you're curious to learn more or are wondering if DBT might be a good fit, I’d be honored to talk with you.