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

Try DBT with Emma

Structured sessions with weekly skills you can use immediately.

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