What Is Dialectical Behavior Therapy (DBT)?

Mental health treatment has evolved significantly over the years, offering more nuanced and targeted therapies to help individuals manage complex emotional challenges. One approach that’s gained widespread recognition—especially for those dealing with intense emotions or chronic mental health struggles—is Dialectical Behavior Therapy, or DBT. So what exactly is DBT? And who is it for? Let’s break it down.

The Basics: What Is DBT?

Dialectical Behavior Therapy (DBT) is a type of cognitive-behavioral therapy (CBT) designed to help people who struggle with emotional regulation, interpersonal conflicts, and self-destructive behaviors. It was originally developed in the late 1980s by psychologist Dr. Marsha Linehan to treat borderline personality disorder (BPD), but has since been adapted for a wide range of mental health conditions.

The word “dialectical” refers to the idea of balancing two seemingly opposite things: acceptance and change. DBT teaches that you can accept yourself as you are and still work to change and grow.

Who Is DBT For?

While DBT was initially created for individuals with BPD, it’s also proven effective for people dealing with:

• Anxiety disorders

• Depression

• Post-Traumatic Stress Disorder (PTSD)

• Eating disorders

• Substance use disorders

• Suicidal thoughts and self-harm

If you often feel overwhelmed by your emotions, struggle to maintain relationships, or find it hard to cope with distress in healthy ways, DBT might be a great fit.

The Core Components of DBT

DBT is structured and skills-based. It typically includes a combination of:

1. Individual Therapy

One-on-one sessions with a trained DBT therapist help you apply the skills to your specific life challenges.

2. Skills Training Groups

These are group sessions (not group therapy) where you learn DBT skills in a class-like format. The four key skills taught are:

• Mindfulness: Staying present in the moment without judgment.

• Distress Tolerance: Coping with pain and crisis without making it worse.

• Emotion Regulation: Understanding and managing intense emotions.

• Interpersonal Effectiveness: Navigating relationships with assertiveness, respect, and boundaries.

3. Phone Coaching

Between sessions, clients can often reach out to their therapist for help using DBT skills in real-life situations.

4. Therapist Consultation Teams

DBT therapists meet regularly as a team to support each other and maintain a high standard of care.

Why DBT Works

DBT is especially powerful because it addresses both the emotional and behavioral aspects of mental health. It doesn’t just ask you to “think differently”—it gives you practical, real-life tools to respond differently.

And by teaching acceptance alongside change, DBT helps reduce the shame or guilt that can come with emotional struggles. It acknowledges: You’re doing the best you can—and you can do better.

What to Expect in DBT

Starting DBT might feel structured or even a bit intense at first, but that structure is part of what makes it effective. You'll be asked to:

• Practice skills regularly

• Track emotions and behaviors

• Commit to the process (usually lasting 6–12 months)

Over time, most people report improved emotional stability, better relationships, and a deeper sense of self-awareness.

Dialectical Behavior Therapy is more than a treatment—it's a life skill toolkit. Whether you're navigating emotional turbulence, relationship struggles, or harmful patterns, DBT offers compassionate, practical guidance toward a more balanced and fulfilling life.