Dialectical Behaviour Therapy (DBT) teaches practical skills for handling intense emotions, getting through crises and improving relationships.
What is DBT?
DBT was developed by Dr. Marsha Linehan. The word dialectical points to holding two things as true at once: you are doing your best, and you can build new skills. It was first designed for people with intense emotional pain and is now used more broadly.
What are the four DBT skill areas?
Mindfulness, distress tolerance, emotion regulation and interpersonal effectiveness. Mindfulness builds present-moment awareness. Distress tolerance gets you through a crisis without making it worse. Emotion regulation helps you understand and shift feelings. Interpersonal effectiveness helps you ask for what you need and keep boundaries.
Who is DBT for?
People who feel emotions very strongly, who act on urges they later regret, or who struggle with relationships often find DBT skills useful. Skills are also helpful for anxiety, ADHD-related emotional overwhelm and burnout.
How do I know if DBT is a good fit?
Full DBT programs include skills group, individual therapy and phone coaching. Many people use DBT-informed skills within individual therapy instead. Ask what format is available and whether it suits your needs.
Related reading: Anxiety therapy · ADHD therapy · Individual therapy