Balancing Acceptance and Change
Dialectical Behavior Therapy (DBT) is a specialized form of talk therapy designed for people who experience emotions with great intensity. Built on the foundation of cognitive behavioral therapy, DBT uniquely combines acceptance strategies with change-focused techniques to help you build a life worth living.
The word "dialectical" refers to bringing together opposing ideas. In DBT, this means learning to accept yourself and your current situation while simultaneously working toward positive change. Developed by psychologist Marsha Linehan in the 1970s, DBT has become one of the most effective treatments for emotional dysregulation and related challenges.
Dialectical Behavior Therapy (DBT) has been shown to be effective for a variety of mental health challenges:
Before beginning therapy, you and your therapist will discuss your personal objectives. Common goals include:
DBT typically involves multiple components working together. Your treatment may include individual therapy sessions, group skills training, and access to phone coaching during difficult moments.
Before starting DBT, your therapist will evaluate whether this approach is right for you. They'll explain how DBT works and ask you to commit to the treatment process.
Weekly one-on-one sessions lasting 45-60 minutes focus on applying DBT skills to your personal challenges. You'll often track your emotions and behaviors in a diary to identify patterns.
In a classroom-like setting (not group therapy), you'll learn the four core DBT skills alongside others. Think of it as a class where you learn practical tools for daily life.
Between sessions, you can contact your therapist for brief support when facing difficult situations or when you need guidance applying your new skills.
Your therapist may use various approaches during your sessions. These techniques work together to help you gain insight and make positive changes:
Learning to be fully present and aware in the current moment, rather than being pulled into worries about the past or future.
Building skills to survive emotional crises without making things worse through impulsive or harmful behaviors.
Understanding your emotions, reducing vulnerability to intense feelings, and learning to change emotions when needed.
Developing skills to ask for what you need, set boundaries, and maintain self-respect while navigating relationships.
Tracking your emotions, urges, and skill use between sessions to identify patterns and measure progress.
Breaking down problematic situations step-by-step to understand what led to certain behaviors and how to respond differently.
Research consistently shows that DBT is highly effective, particularly for borderline personality disorder. Studies demonstrate reductions in self-harm, anger, and substance use, along with fewer days of psychiatric hospitalization and improved overall functioning. The skills you learn in DBT often lead to lasting changes in how you handle emotions and relationships.
This therapeutic approach can provide many advantages:
DBT is typically a longer-term commitment that allows time to learn and practice new skills.
Mental health is complex, and everyone's journey is different. Some people may need longer treatment, especially for conditions like borderline personality disorder. Any progress is meaningful progress.
While therapy is a safe and supportive process, there are some things to keep in mind:
DBT works best for people who are ready to commit to making positive changes in their lives. If you're experiencing a crisis right now, please reach out to a crisis helpline or emergency services. Your safety is the priority.
Whether you're curious about Dialectical Behavior Therapy (DBT) or just need someone to talk to, our AI companion is here to help 24/7.