What is DBT therapy, and how can it help me?

Dialectical Behavior Therapy (DBT) is a type of therapy that helps people learn how to manage intense emotions, navigate relationships more effectively, and stay grounded in the present moment—especially when life feels overwhelming.

If you’ve ever felt like your emotions are “too much,” if you struggle with conflict in relationships, or if you find yourself shutting down, getting stuck in negative thinking, or reacting in ways you regret, DBT gives you practical tools to handle those moments with more ease and control.

In DBT, you’ll learn four core skill areas:

1. Mindfulness: How to slow down and be fully present, rather than getting lost in worries, regrets, or intense emotions.

2. Emotion Regulation: How to identify what you’re feeling and use strategies to manage emotional ups and downs without shutting down or lashing out.

3. Distress Tolerance: How to get through painful moments without making things worse—especially during crises or emotional overwhelm.

4. Interpersonal Effectiveness: How to set boundaries, ask for what you need, and handle conflict in healthy ways.

What happens in sessions?

Your therapist may guide you to:

• Practice mindfulness in everyday moments—like really paying attention to the feeling of water when you’re showering or noticing your breath when you feel stressed. The goal is to build calm and focus, even during tough times.

• Identify your emotions—so you can respond to them instead of being ruled by them. For example, you might explore how anger often masks hurt or how fear can lead to shutting down.

• Work on relationship patterns—learning how to express yourself clearly, say no when needed, and navigate conflict without losing your cool or disconnecting.

• Build tolerance for distress—so when strong emotions come up, you’ll have tools to ride the wave instead of getting swept away.

DBT for trauma
When adapted for trauma, DBT can be especially helpful for people dealing with flashbacks, body memories, emotional numbness, or dissociation. It teaches you how to stay grounded in your body, respond to triggers more skillfully, and feel safer in relationships and in your own skin.

DBT gives you real-life coping skills to help you stay centered, regulate intense emotions, and build healthier relationships. With regular practice, these tools can help you feel more balanced, resilient, and in control of your life—even when things are hard.