Dialectical Behaviour Therapy (DBT)
Dialectical Behaviour Therapy (DBT) is an evidence-based approach that teaches practical skills for managing overwhelming emotions, tolerating distress, and staying steady in moments that used to feel unmanageable.
What is Dialectical Behaviour Therapy?
DBT is a skills-based extension of CBT originally developed for intense emotion dysregulation. The "dialectic" at its heart is the balance between accepting yourself as you are and working to change — both at once.
How do DBT skills work?
DBT teaches four core skill sets: mindfulness, distress tolerance, emotion regulation and interpersonal effectiveness. In our work, I draw on these skills to give you concrete, in-the-moment tools you can use when emotions spike — so you can ride out distress without making the situation worse.
What do DBT skills help with?
DBT skills are valuable for intense emotions, urges to avoid or self-soothe in unhelpful ways, and the overwhelm that can accompany anxiety, OCD and trauma. They provide a stable foundation that makes deeper exposure-based work more manageable.
What it feels like in session
This is practical, hands-on work — we identify the situations that tip you over and rehearse specific skills for them. The aim is a reliable toolkit you can actually reach for in real life.
What DBT can help with
- Intense or fast-escalating emotions
- Distress that feels unmanageable in the moment
- Urges to avoid, escape or self-soothe unhelpfully
- Building a foundation for exposure work
Frequently asked questions
Do I need full DBT to benefit from DBT skills?
No. While comprehensive DBT is a structured program, individual therapy can draw on DBT skills — like distress tolerance and emotion regulation — to give you practical tools without enrolling in a full program.
What are the four DBT skill areas?
The four core DBT skill modules are mindfulness, distress tolerance, emotion regulation and interpersonal effectiveness.
Can DBT help with anxiety?
Yes. DBT skills help you manage the intense emotions and urges that often come with anxiety, providing stability that supports the rest of treatment.
Selected clinical references
This approach is informed by established clinical research and treatment guidelines, including:
- Linehan, M. M. (1993). Cognitive-Behavioral Treatment of Borderline Personality Disorder.
- Linehan, M. M. (2015). DBT Skills Training Manual (2nd ed.).
- Valentine, S. E., et al. (2015). The use of dialectical behavior therapy skills training as a stand-alone treatment: A systematic review.