Dialectical Behavior Therapy (DBT) is a skills-based therapeutic approach originally developed to treat borderline personality disorder. It has since been found effective for a wide range of conditions involving intense emotions and difficulty with emotional regulation.
The word "dialectical" refers to the balance between two seemingly opposite ideas: accepting yourself as you are while also working toward change. This dual focus is what makes DBT uniquely effective for people who feel emotions intensely and struggle to manage them.
1. Mindfulness
The foundation of DBT. Mindfulness teaches you to be fully present in the moment without judgment. It helps you observe your thoughts and feelings without being overwhelmed by them, giving you space to respond thoughtfully rather than react impulsively.
2. Distress Tolerance
Life brings painful situations that cannot always be changed immediately. Distress tolerance skills help you survive and get through crisis moments without making things worse. Techniques include self-soothing, distraction, and accepting reality as it is.
3. Emotion Regulation
These skills help you understand your emotions, reduce emotional vulnerability, and decrease the frequency and intensity of unwanted emotional responses. You learn to identify what you are feeling, why, and how to change emotional responses when needed.
4. Interpersonal Effectiveness
These skills help you communicate your needs assertively, set healthy boundaries, maintain self-respect in relationships, and navigate conflict effectively. They are especially valuable for people who tend to either avoid conflict entirely or respond aggressively.
DBT is particularly effective for individuals experiencing:
At Trusted Results Therapy Group, our therapists incorporate DBT skills into individual therapy to help you build emotional resilience and improve your relationships. If you have been told you are "too sensitive" or find yourself in repeated emotional crises, DBT may be the approach that finally gives you the tools you need.
You do not have to keep struggling with overwhelming emotions. With the right skills, you can create a life that feels worth living.