What Is Dialectical Behavior Therapy (DBT)?

Dialectical Behavior Therapy (DBT) is an evidence-based psychotherapy originally developed to support individuals who experience intense emotions, difficulty with emotional regulation, and challenges in relationships. DBT helps people build practical skills to manage distress, regulate emotions, and respond more effectively to life’s stressors.

DBT is grounded in the balance of acceptance and change, helping you learn how to accept yourself and your experiences as they are, while also developing tools to create meaningful, sustainable change.

How DBT Works

DBT is a structured, skills-based approach that focuses on teaching concrete strategies you can use in daily life. Treatment often includes learning and practicing skills in four core areas:

  • Mindfulness – increasing awareness of the present moment

  • Distress Tolerance – coping with crisis situations without making things worse

  • Emotion Regulation – understanding and managing intense emotions

  • Interpersonal Effectiveness – navigating relationships, boundaries, and communication

Rather than focusing solely on insight, DBT emphasizes skill-building, practice, and application, helping you respond differently when emotions feel overwhelming.

Over time, DBT can support:

  • Improved emotional regulation

  • Reduced impulsive or reactive behaviors

  • Greater distress tolerance during difficult moments

  • Increased self-awareness and self-compassion

  • Healthier communication and relationships

Common Challenges DBT Can Help With

DBT is effective for a range of emotional and behavioral concerns, including:

  • Intense or rapidly shifting emotions

  • Anxiety and emotional overwhelm

  • Depression and mood instability

  • Difficulty coping with stress or conflict

  • Relationship struggles and boundary challenges

  • Impulsivity or difficulty managing urges

  • Chronic feelings of shame, emptiness, or self-criticism

DBT skills are especially helpful for individuals who feel emotions deeply and want practical tools to navigate life more effectively.

Is DBT Evidence-Based?

Yes. DBT is a well-researched treatment with strong evidence supporting its effectiveness. It is recognized by organizations such as the American Psychological Association and the National Institute of Mental Health as an effective treatment for emotion regulation difficulties and related conditions.

What DBT Is (and Isn’t)

DBT is not about “fixing” you or telling you to suppress emotions. Instead, it helps you understand your emotional responses, build tolerance for distress, and develop healthier ways of coping—at a pace that feels supportive and collaborative.

Is DBT Right for Me?

DBT can be helpful for adolescents and adults who want structured tools to manage emotions, relationships, and stress. A consultation can help determine whether DBT skills, individual DBT-informed therapy, or another approach is the best fit for your needs.

Contact me