Dialectic Behavioural Therapy (DBT)
Dialectical Behaviour Therapy, or DBT, is a therapy approach designed to help people who feel overwhelmed by intense emotions. It was developed in the late 1980s by Dr. Marsha Linehan, a psychologist who experienced emotional suffering firsthand. As a teenager, she spent time in psychiatric hospitals feeling misunderstood and hopeless. Her experiences led her to create DBT — a therapy that offers the kind of support she never received: compassionate, respectful, non-judgmental and focused on what truly helps.
DBT was originally created for people who struggle with big, intense emotions — who may feel like they’re constantly on edge, breaking down, or stuck in patterns that hurt them or their relationships. Over time, it has been adapted to support a wide range of people looking for better ways to manage emotions, reduce stress, and connect more meaningfully with others.
What makes DBT unique is its balance between acceptance and change.
Instead of saying “just get over it” or “you have to change everything,” DBT says:
You can accept where you are — and still move forward.
It helps you understand your emotions, respond with more skill, and build a life that feels more manageable and meaningful.
How DBT Works
DBT is based on the idea that two things can be true at once:
You’re doing the best you can — and you can learn new ways to cope.
When emotions feel overwhelming or hard to manage, it can be easy to fall into patterns like shutting down, reacting impulsively, or avoiding what hurts. DBT helps you break those cycles by teaching you skills that support both emotional stability and stronger relationships.
DBT helps you to:
Accept what you’re feeling without getting stuck in it
Stay grounded in moments of stress or crisis
Respond with intention instead of reacting out of habit
Communicate more clearly and assertively with others
Treat yourself with more compassion, not shame
DBT gives you structured, practical tools that make a real difference in daily life — especially when emotions run high or situations feel out of control.
What You’ll Learn
DBT focuses on four core skill areas:
Emotion Regulation — Understand and manage strong feelings
Mindfulness — Be more present and less overwhelmed
Distress Tolerance — Get through crisis moments without making things worse
Interpersonal Effectiveness — Communicate clearly and build stronger relationships
These skills are broken down into clear, practical steps — so you don’t just learn about them, you learn how to use them in everyday life.
Cognitive Behavioural Therapy (CBT)
Acceptance and Commitment Therapy (ACT)
The Story Behind Acceptitude