Dialectical Behavior Therapy (DBT)
What Is DBT?
DBT (Dialectical Behavior Therapy) is a form of therapy created in the 1980s by Dr. Marsha Linehan. She developed it originally for people who felt very emotionally overwhelmed or unstable. Over time, people discovered DBT helps many with strong emotions, relationship struggles, anxiety, depression, and more. DBT teaches you skills to understand your emotions, respond more gently to yourself, and improve how you relate to others.
Why “Dialectical”?
“Dialectical” sounds fancy, but it simply means bringing together two ideas that seem opposite—like feeling upset and wanting peace; being okay with change and staying grounded. DBT helps you live with that tension instead of fighting it. When we can hold opposite truths, there’s more room for growth, compassion, and understanding.
What DBT Skills We’ll Focus On
In DBT, there are four main areas (skills sets) we’ll often explore together:
Mindfulness: Learning to notice what you’re feeling and thinking without judgment.
Distress Tolerance: What to do in moments when everything feels overwhelming (without making things worse).
Emotion Regulation: Understanding and caring for your emotions so they feel less like wild horses pulling you around.
Interpersonal Effectiveness: How to ask for what you need, set boundaries, and maintain healthier relationships.
What Sessions Might Look Like
Working together with DBT usually includes:
Checking in about what’s been hard or upsetting lately
Practicing a skill—say, a mindfulness exercise or a distress tolerance strategy
Looking at how you reacted in tough moments, what helped, what made it harder
Trying out small experiments between sessions (for example, using a new way to respond instead of reacting)
Reflecting on what’s working, adjusting what isn’t, and celebrating progress
What You Can Expect
It’s practical. You’ll get tools and techniques you can use outside of sessions.
It’s a process. Change takes time, effort, and sometimes we stumble. That’s okay—and expected.
It might feel uncomfortable. Facing strong emotions or trying something new usually does. But discomfort is often where growth happens.
You’ll likely notice shifts in how you relate to your emotions, feel more grounded, and handle relationships more confidently.
Is DBT Right for You?
If you often feel overwhelmed by emotions, struggle with instability (in mood, relationships, self-image), or find it hard to regulate distress, DBT might be a good fit. Even if these aren’t exact, if you’re looking for tools to build more balance, emotional resilience, and healthier ways of connecting with yourself and others, DBT can help.
Our team of online therapists in Texas is trained in DBT and here to help you find balance, build confidence, and feel more at ease in your daily life.
For more information on DBT, click here.