What is DBT?
DBT was developed by Dr. Marsha Linehan in the late 1980s, initially to treat individuals with Borderline Personality Disorder (BPD). Over time, it’s been proven effective for a variety of challenges, including chronic depression, anxiety, substance use, eating disorders, and emotional dysregulation.
At its core, DBT combines elements of Cognitive Behavioral Therapy (CBT) with mindfulness and acceptance strategies. It’s based on the concept of balancing opposites—learning to accept yourself as you are while working toward meaningful change. As Dr. Linehan puts it, “Radical acceptance rests on letting go of the illusion of control and a willingness to notice and accept things as they are right now.”
DBT isn’t just about talking through problems; it’s about equipping you with practical skills to navigate life’s challenges. The therapy is structured around four key modules:
"Mindfulness Practice is the intentionall process of observing, describing, and participating in reality non-judgementally, in the moment and with effectiveness."
Goals
- Reduce suffering and increasing happiness
- Increase control of your mind
- Experience reality as it is
The ability to tolerate and accept distress is an essential part of life and a necessary component to be able to create change in our lives, otherwise our desire to scape pain will always interfere.
Goals
- Survive crisis situations
- Accept reality as it is
- Become free of having to satisfy your own desires, urges, and intense emotion
Understanding and being able to manage our emotions is a necessary life skill. When we don't have these abilities we become slaves to our emotional distress and constant disregulation.
Goals
- Understanding and naming your emotions.
- Decreasing the frequency of unwanted emotions
- Decreasing emotional vulnerability
- Decrease emotional suffering
Our ability to engage and mantain healthy relationships is what allows us to be connected to others and engaged in our society, the lack of these skills can make life lonely and terrifying.
Goals
- Asking for what you want and need
- Building healthy relationships and ending destructive ones
- Walking the middle path, creating balance in our relationships
Who Can Benefit from DBT?
DBT is designed for people who experience intense emotions and struggle to manage them in healthy ways. It’s particularly effective for those who:
- Feel overwhelmed by their emotions.
- Have difficulty navigating relationships.
- Struggle with self-harming behaviors, suicidal thoughts, or chronic feelings of emptiness.
- Have tried other therapies without success.
While it’s often associated with BPD, DBT has been adapted to address a wide range of mental health concerns and is a great fit for anyone seeking tools to create a more balanced, fulfilling life.
Why DBT Works
What makes DBT so effective is its combination of acceptance and change. You’ll learn to validate your emotions and experiences while taking actionable steps to improve your life. The structured, skills-based approach empowers you to take control of your mental health in a way that feels both practical and compassionate.
Ready to Explore DBT?
If you think DBT might be right for you, click below to see our options. Remember, therapy is an investment in yourself, and with DBT, you can build the skills needed to navigate life’s challenges and create lasting change. As Dr. Linehan says, “I want to say to anyone out there who thinks their life is over because of mental illness: Your life isn’t over. This is the beginning.”
