Dialectical Behavior Therapy (DBT)

DBT (Dialectical Behavior Therapy) is a type of cognitive-behavioral therapy developed by psychologist Marsha Linehan. It was originally created to treat borderline personality disorder (BPD), but it has since been shown to be effective for a wide range of mental health conditions, including complex trauma, depression, anxiety, PTSD, eating disorders, and substance use.

What DBT Is:

DBT combines standard cognitive-behavioral techniques with concepts of mindfulness, acceptance, and emotional regulation. The term “dialectical” refers to the synthesis of opposites — particularly the idea of balancing acceptance and change.

Core Components of DBT:

• Mindfulness – Developing awareness of the present moment and accepting it without judgment.

• Distress Tolerance – Learning how to cope with crisis situations and tolerate pain without making things worse.

• Emotion Regulation – Understanding and managing intense emotions in healthier ways.

• Interpersonal Effectiveness – Learning how to communicate your needs, set boundaries, and maintain relationships effectively.

How DBT Can Help You:

• Reduce self-destructive behaviors like self-harm or impulsive actions.

• Improve emotional regulation, helping you feel more in control of your emotions.

• Enhance relationships through better communication and assertiveness.

• Build resilience to handle stress and crises more effectively.

• Increase self-awareness and foster a more balanced, mindful life.

DBT is usually delivered through a combination of individual therapy, group skills training, phone coaching, and therapist consultation. Talk to your therapist about whether DBT might be helpful for you.