Dialectical Behavior Therapy (DBT)
Dialectical Behavior Therapy
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Do you find yourself experiencing emotional overload or frequent sensations of dyscontrol?
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Do you find yourself engaging in coping mechanisms such as substance use, suicidal ideation, self harm, ineffective communication, isolation, avoidance and more as a way to help decrease the intensity of painful emotions?
This sense of emotional overwhelm or chaos may be impacting your ability to regulate your own emotions, complete work and school tasks, your relationships with others, and many other valuable parts of your life.
Through use of Dialectical Behavior Therapy individuals experiencing difficulty managing emotions and behaviors can build a life worth living!
What is DBT Therapy?
Dialectical Behavioral Therapy (DBT) is a structured, skills-based approach designed to support individuals in understanding emotional intensity and developing more effective ways to cope. Emotional overwhelm can affect many areas of life, including communication, decision-making, focus, and connection with others. DBT offers practical tools alongside a validating therapeutic framework to help individuals navigate these challenges and make daily life feel more manageable.
At its core, DBT is grounded in the belief that meaningful change is possible while also recognizing the importance of acceptance. Rather than asking people to simply “feel better,” DBT focuses on helping individuals build skills that reduce suffering, increase emotional stability, and support a life that feels more tolerable, sustainable, and aligned with personal values.
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Dialectical Behavioral Therapy (DBT) is an evidence-based form of psychotherapy that focuses on helping individuals develop skills to manage emotions, tolerate distress, improve relationships, and increase present-moment awareness. Originally developed to support individuals experiencing chronic emotional dysregulation and suicidality, DBT has since been shown to be effective for a wide range of concerns.
The term dialectical refers to the idea that two seemingly opposite things can be true at the same time; such as accepting yourself as you are while also working toward meaningful change. DBT integrates this balance of acceptance and change through both the therapeutic relationship and structured skills training.
Core Components of DBT Skills Training
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Mindfulness: Mindfulness skills support awareness of the present moment, including thoughts, emotions, bodily sensations, and external experiences. These skills help individuals slow down automatic reactions, increase focus, and respond to situations with greater clarity and intention.
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Interpersonal Effectiveness: Interpersonal effectiveness skills focus on navigating relationships in ways that support both connection and self-respect. These skills help individuals communicate needs, set boundaries, manage conflict, and maintain relationships while staying aligned with their values.
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Emotion Regulation: Emotion regulation skills support understanding and naming emotions, reducing emotional vulnerability, and responding to emotions more effectively. While emotions cannot be eliminated, these skills help decrease emotional intensity and support greater emotional balance and resilience.
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Distress Tolerance: Distress tolerance skills focus on getting through moments of crisis or intense emotional pain without making situations worse. These skills emphasize surviving distress, accepting reality as it is in the moment, and reducing suffering when immediate change is not possible. For many individuals, these skills are key in making difficult moments, and life more broadly, feel more tolerable.
What is DBT Used For?
​DBT can be helpful for individuals experiencing a range of emotional and behavioral challenges, including:
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Intense or rapidly shifting emotions
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Difficulty managing distress or impulsive behaviors
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Relationship conflict or communication challenges
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Self-harm or suicidal thoughts
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Substance use concerns
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Mood disorders, including depression and bipolar disorder
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Trauma-related symptoms
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Eating disorder behaviors
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Anxiety and emotional overwhelm
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How Can DBT Help?
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DBT helps individuals build skills to better understand and respond to emotional experiences rather than feeling controlled by them. Through DBT, clients learn practical ways to cope with distress, regulate emotional intensity, and navigate relationships more effectively.
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Over time, DBT can support:
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Increased emotional awareness and regulation
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Reduced reliance on coping strategies that create longer-term difficulties
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Greater ability to tolerate distress without escalating it
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Improved communication and boundary-setting
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A stronger sense of agency, stability, and self-trust
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DBT does not aim to eliminate emotions, but rather to help individuals develop a more flexible, compassionate, and effective relationship with their internal experiences, as well as support a life that feels more manageable and aligned with personal values.
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Common Questions About Dialectical Behavioral Therapy (DBT)
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What if I have tried therapy before and it hasn’t worked?
Many people seek DBT after feeling discouraged or stuck in previous therapy experiences. DBT offers a more structured, skills-based approach that can be especially helpful when other forms of therapy have not provided enough practical support. By combining skill development with a validating and collaborative therapeutic relationship, DBT can support meaningful change for individuals who want clearer tools for managing emotions, behaviors, and daily challenges.
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What will my first session be like?
While each therapist has their own style, early DBT work often focuses on identifying patterns that interfere with well-being and quality of life. This may include emotional responses, coping behaviors, or relational patterns that feel difficult to manage. Together with your therapist, you will clarify goals and begin identifying skills that can help reduce distress and support change. The process is collaborative and individualized, rather than evaluative or judgment-based.
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How long does DBT treatment take?
The length of DBT-informed therapy varies depending on individual needs, goals, and progress. Some people benefit from shorter-term DBT-focused work, while others engage in longer-term therapy. This is an ongoing conversation that is revisited throughout the treatment process.
I’ve seen DBT groups and individual DBT therapy… which is better?
DBT can be effective in both individual and group formats. Individual therapy allows for personalized support and application of skills to your specific experiences. Group therapy focuses on learning and practicing DBT skills in a structured, supportive setting. These options can be used independently or together, depending on what best supports your goals.
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You CAN gain control over your life again
Take the next step in your healing
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If you think our services may be right for you, take the next step and reach out to us today to schedule an initial appointment and find out about our current DBT offerings.
If you are seeking support in managing emotional intensity and building more effective coping strategies, DBT may be a helpful option to explore.
Grace Therapy & Wellness offers a supportive and collaborative space to determine whether DBT aligns with your needs. We offer local in-person counseling in Austin, TX and online for the state of Texas.
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