Dialectical Behavior Therapy (DBT)

Dialectical Behavior Therapy (DBT) is an evidence-based form of counseling designed to help people manage overwhelming emotions, build healthier relationships, and create a more balanced, grounded life. Originally developed to support individuals struggling with intense emotional experiences, DBT is now widely used to treat a range of concerns including anxiety, depression, trauma related symptoms, ADHD-related emotional dysregulation, and challenges with impulsivity.

DBT blends acceptance and change: accepting yourself as you are while also building practical skills to move toward the life you want.

What DBT Helps With

DBT can be especially effective for individuals who:

  • Feel emotions very intensely or “all at once”

  • Experience conflict in relationships

  • Struggle to manage impulses or urges

  • Feel stuck in patterns that don’t match their goals or values

  • Want structured, skills-based support

Core DBT Skills

DBT teaches four main skill areas, which are practiced both in session and between sessions:

Mindfulness

Learning to slow down, notice what you’re feeling, and respond intentionally rather than react automatically.

Distress Tolerance

Tools for surviving emotional crises without making things worse—such as grounding, sensory strategies, and self-soothing.

Emotion Regulation

Understanding emotions, reducing vulnerability to emotional overwhelm, and building confidence in managing big feelings.

Interpersonal Effectiveness

Communicating needs clearly, setting boundaries, and maintaining relationships without losing yourself.

What DBT Looks Like in Therapy

DBT sessions often include:

  • Exploring what’s been challenging between sessions

  • Practicing new skills in real-life situations

  • Understanding triggers and patterns

  • Applying strategies in a supportive, nonjudgmental space

  • Tracking progress toward your goals

Whether you’re navigating daily stress, trauma responses, ADHD-related overwhelm, or relationship challenges, DBT provides concrete strategies you can begin using right away while also helping you build long-term emotional resilience.