What is Dialectical Behavior Therapy?

Dialectical Behavior Therapy, or DBT, is a type of therapy that helps people find balance in their lives and manage difficult emotions.

Think of it as learning to be both accepting of yourself while also working on positive changes – that’s the “dialectical” part, meaning two seemingly opposite ideas can be true at the same time. DBT is for individuals who are more undercontrolled in temperament, meaning that their emotions can be intense and they tend to act more impulsively, acting on their emotions.

Let me describe DBT in a more everyday way:

DBT is a practical type of therapy that helps you handle life’s ups and downs better. It’s like getting a toolbox full of skills to deal with strong emotions and tough situations. The cool thing about DBT is it teaches you that you can accept yourself exactly as you are right now AND still work on making positive changes in your life.

DBT was first created to help people who were really struggling with intense emotions and relationships, but it turns out these skills are helpful for all sorts of people dealing with depression, anxiety, or just trying to handle life’s stresses better.

The best part? It’s not about completely changing who you are – it’s about learning practical ways to make life a little easier and relationships a little better, one step at a time.

DBT teaches four main sets of skills:

Mindfulness - Learning to be present in the moment and observe your thoughts and feelings without judgment. It's like becoming a curious observer of your own experience.

Distress Tolerance - Developing ways to get through difficult situations without making them worse. These are your "emergency toolkit" skills for when emotions run high.

Emotion Regulation - Understanding and managing your emotions more effectively, rather than being overwhelmed by them. This includes identifying triggers and building resilience.

Interpersonal Effectiveness - Learning to maintain healthy relationships while standing up for your needs and respecting boundaries. Think of it as becoming a better communicator while staying true to yourself.

DBT was originally developed by psychologist Marsha Linehan to help people with borderline personality disorder, but it’s now used successfully for many different challenges, including depression, anxiety, eating disorders, and managing strong emotions in general.

What makes DBT special is its balanced approach – it helps you accept yourself exactly as you are while also giving you practical tools to make positive changes in your life. Would you like me to elaborate on any of these aspects?

 

Click Here to watch – The Power of Dialectical Behavior Therapy

What is DBT PE?

 

DBT with Prolonged Exposure (DBT-PE) is a specialized therapy that combines two helpful approaches for people dealing with both trauma and intense emotions.

Think of it as a step-by-step way to heal from traumatic experiences while also learning to handle day-to-day emotional challenges.

 

Here’s the deal in plain language:

      • Regular DBT gives you skills to handle tough emotions and situations (like we talked about before – being present, dealing with stress, managing emotions, and building better relationships)
      • The PE (Prolonged Exposure) part helps you face traumatic memories in a safe, controlled way instead of avoiding them

 

How DBT PE Works

First, you learn DBT skills to help you feel more stable and capable of handling strong emotions

Then, when you're ready, you gradually start talking about your trauma with your therapist

You face memories and situations you might have been avoiding, but now with new tools to handle them

You do this at your own pace, with lots of support from your therapist

The big idea is that avoiding traumatic memories often makes them more powerful. By facing them while having good coping skills in your back pocket, you can start to take their power away. It’s like having a trusted friend (your DBT skills) by your side while you do the tough work of processing trauma.

 

This therapy is especially helpful for people who:

      • Have been through trauma
      • Struggle with PTSD
      • Have trouble managing intense emotions
      • Find themselves avoiding certain places, people, or memories

 

The goal isn’t to forget what happened, but to help you get to a place where the memories don’t control your life anymore, and where you have the skills to handle whatever emotions come up along the way.

Click Here for DBT PE Resources

What is DBT PTSD?

 

DBT PTSD is a specialized type of therapy for people who’ve been through trauma and are having a really tough time dealing with both the trauma and their emotions.

It was originally designed for people who experienced childhood abuse, but it can help with other types of trauma too.

Think of it as a combination therapy that helps you:
 

    1. Get better at handling day-to-day emotions and stress
    2. Work through traumatic memories in a safe way
    3. Build a life that feels worth living

How DBT PTSD Works

You start by learning skills to help you cope with tough emotions and situations

Once you're feeling more stable, you work on understanding how trauma has affected your life

You learn to face traumatic memories with support, instead of pushing them away

You practice new ways of thinking about the trauma that don't involve blaming yourself

What makes this therapy special is that it:
 

      • Takes things at your pace
      • Gives you practical tools to use when you’re feeling overwhelmed
      • Helps you build safer, healthier relationships
      • Teaches you ways to calm yourself down when memories or emotions get intense
      • Shows you how to trust yourself and others again

The whole point isn’t to forget what happened, but to help you get to a place where:

      • You can think about what happened without being overwhelmed
      • Your past doesn’t control your present
      • You have skills to handle tough moments
      • You can build the kind of life you want to live

 

It’s like learning to be both strong and gentle with yourself at the same time – strong enough to face the hard stuff, but gentle enough to take care of yourself along the way.