Dialectical Behavior Therapy (DBT)
Learning skills to stay grounded when life feels overwhelming
Some people tell you that you have anger problems or that you are overly “sensitive.” You get frustrated and annoyed easily at yourself and others, which makes it hard to have consistent and healthy relationships. You struggle with your identity and knowing who you are and what you want. You feel easily abandoned by others and wonder why you tend to have conflicting relationships with family, friends, or partners. When you feel abandoned, it’s hard not to take your feelings of hopelessness and emptiness out on yourself and engage in self-harm, alcohol or drug use, or risky behavior.
What is DBT
Dialectical Behavior Therapy (DBT) is a therapy developed by Dr. Marsha Linehan, with the goal of helping you manage strong emotions, improve relationships, and better handle life’s challenges. It combines traditional therapy methods with mindfulness techniques to help you gain control over your reactions and develop healthier coping strategies. DBT is especially helpful if you struggle with intense emotions or self-harming.
You can't think yourself into new ways of acting; you only can act yourself into new ways of thinking
- Marsha Linehan -
The core components of DBT
Dialectics
This means finding a balance between accepting yourself as you are and working toward change. It’s about learning to manage the tension between these two ideas.
Mindfulness
Emotion Regulation
Distress Tolerance
Interpersonal Effectiveness:
our approach
DBT Therapy, Personalized to You
DBT therapy begins with your therapist getting to know you by asking questions about your mood symptoms, goals for DBT treatment, and ensuring they understand your unique background. We want to understand what has helped you cope in the past and why you are seeking treatment. Drawing upon their expertise in DBT therapy online, we will work closely with you to develop effective coping strategies and techniques to regulate your emotions.
We will help you develop effective mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness skills. Through our compassionate and non-judgmental approach, our DBT therapists create a safe space for you to explore, process, and transform your emotions, enabling you to regain control over your life and enhance your overall well-being.
Common Questions about DBT
What does DBT therapy do?
DBT teaches skills that help you cope with stress, manage emotions, and improve relationships. It helps you understand you emotions without judging yourself for having them. DBT also teaches mindfulness skills. These skills help you stay present and aware in the moment instead of reacting automatically. In addition, DBT gives you practical tools to reduce harmful or impulsive behaviors, such as self-harm, angry outbursts, or unhealthy coping habits. Over time, DBT can support you in feeling more in control of your emotions and more confident when facing life’s challenges.
What is the difference between CBT and DBT?
Who is a good candidate for DBT?
DBT is especially helpful if you experience strong emotional reactions and have trouble managing intense feelings. It can also help you to better understand and regulate your emotions, especially during stressful or overwhelming times.
DBT is often used if you:
- Have borderline personality disorder (BPD), a condition where people often feel emotions very intensely and struggle with relationships.
- Experience self-harm behaviors, such as cutting or other harmful actions, to cope with emotional pain.
- Struggle with eating disorders, substance abuse, or other impulsive behaviors.
- Feel overwhelmed by stress, anxiety, or depression and need help learning how to cope in healthier ways.
- Have difficulty maintaining healthy relationships due to poor communication skills or emotional instability.
Why is DBT so effective?
DBT works because it combines two important ideas. First, it helps you accept yourself as you are. Second, it teaches you skills to create meaningful change. This balance helps you feel supported and understood. As a result, you may feel more open to trying new skills and coping strategies. DBT also teaches practical skills that you can use in everyday life. You practice these skills in a supportive environment, which can help build confidence over time. In addition, DBT focuses on mindfulness. This helps you stay present, aware, and connected while using these skills.
Is DBT a trauma therapy?
DBT is not a trauma therapy by itself, but it can still help if you have experienced trauma. It’s common if you have a history of trauma to struggle with intense emotions. Because of this, DBT can help you feel more stable and supported. DBT teaches you how to manage strong emotions, cope with stress, and respond to difficult situations in healthier ways. These skills can help trauma survivors feel safer and more in control. Our therapists at Embodied Wellness use DBT alongside trauma therapies like EMDR or somatic therapy. Together, these approaches can address both emotional struggles and the deeper effects of trauma.
