Dialectical behavior therapy (DBT)

A skills-first approach that balances acceptance and change - build mindfulness, tolerate distress, regulate emotions, and improve relationships.

What is DBT?

DBT combines cognitive-behavioral tools with mindfulness and acceptance. It teaches practical skills to navigate intense emotions and respond effectively, even when stress is high or urges are strong.

When it helps

  • Intense, fast-shifting emotions
  • Self-harm urges or chronic suicidal thoughts
  • Borderline personality features
  • Impulsive behaviors (e.g., binges, substance use)
  • Relationship conflict and burnout

How sessions work

  1. Define “life-worth-living” goals.
  2. Use diary cards & chain analysis to spot triggers.
  3. Practice a core skill (mindfulness, distress tolerance, emotion regulation, interpersonal effectiveness).
  4. Plan homework & real-life coaching strategies.

Skills you’ll practice

Mindfulness Distress tolerance Emotion regulation Interpersonal effectiveness Wise Mind Opposite action

Want space to reflect?

Emma can help you organize your thoughts and practice general self-help skills. It does not provide DBT or professional treatment.

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