Complete DBT Guide
Access our comprehensive guide to all DBT skills in one place. Perfect for beginners and those looking to deepen their practice.
Start Your JourneyIs DBT Right For Me?
Who Benefits from DBT?
DBT can be particularly helpful if you experience any of these challenges:
Emotional Intensity
Feeling emotions more strongly than others, with reactions that seem "too big" for the situation
Difficulty Regulating Emotions
Struggling to calm down once upset or feeling emotionally "hijacked"
Impulsive Behaviors
Acting quickly based on emotions without considering consequences
Relationship Challenges
Experiencing intense conflicts, fear of abandonment, or difficulty maintaining boundaries
ADHD-Related Challenges
Emotional dysregulation, rejection sensitivity, or impulsivity linked to attention differences
Black and White Thinking
Seeing situations as all-good or all-bad with little middle ground
About DBT
DBT was originally developed for borderline personality disorder but has proven effective for many conditions including depression, anxiety disorders, eating disorders, PTSD, substance use disorders, and as a complementary approach for ADHD.
What Makes DBT Different?
Balances acceptance & change
Practical daily skills
Research-backed techniques
Mindfulness-based
Immediate application
Four core skill modules
Understanding Dialectical Behavior Therapy
What is DBT?
Dialectical Behavior Therapy (DBT) is a comprehensive, evidence-based treatment developed by psychologist Marsha Linehan in the 1980s. Originally created to help people with borderline personality disorder and chronic suicidal thoughts, DBT has since proven effective for many conditions involving emotional dysregulation.
The term "dialectical" refers to the integration of seemingly opposite strategies: acceptance and change. DBT teaches that you can both accept yourself as you are right now AND work toward positive change simultaneously.
Core Philosophy
- All things are interconnected
- Change is constant and inevitable
- Opposing ideas can be integrated
- Balance of acceptance and change
- Emphasis on mindfulness practices
Treatment Structure
- Individual therapy sessions
- Group skills training
- Four core skill modules
- Homework and practice exercises
- Focus on building a "life worth living"
Evidence-Based Approach
DBT has been extensively researched and validated through clinical trials. Studies show it's effective for reducing self-harm, managing intense emotions, improving relationships, and enhancing quality of life across various conditions including depression, anxiety, PTSD, eating disorders, and ADHD-related challenges.
Core DBT Skill Modules
DBT is structured around four core skill modules that work together to build emotional balance, resilience, and healthier relationships.
Mindfulness
The foundation of all DBT skills
Staying present in the moment without judgment
Distress Tolerance
Surviving crisis situations
Getting through difficult moments without making them worse
Emotion Regulation
Managing emotional responses
Understanding, reducing vulnerability to, and changing emotions
Interpersonal Effectiveness
Building stronger relationships
Asking for what you need and setting boundaries while maintaining relationships
Explore Our DBT Resources
Module Guides
Deep dive into each core skill module with detailed guides, examples, and practical exercises.
Practical DBT Tools
Apply DBT skills in your everyday life with our interactive tools, worksheets, and practice exercises.
Explore DBT ToolsThinking Traps
Discover common cognitive distortions and learn effective strategies to challenge unhelpful thinking patterns.
Explore Thinking TrapsGetting Started with DBT
Learn the Basics
Start with our comprehensive guide to understand the core concepts and see how DBT helps.
Complete DBT GuideExplore Skills for Your Needs
Focus on the specific skill modules that address your particular challenges.
Browse Skill ModulesPractice with DBT Tools
Use our interactive tools to apply DBT skills in your everyday life.
Access DBT ToolsRemember
DBT is a skill-based approach that becomes more effective with practice. Start small, be patient with yourself, and celebrate your progress along the way.