Dialectical Behaviour Therapy (DBT) is a form of cognitive-behavioural therapy designed to help individuals manage intense emotions and cope with distress in healthier, more effective ways. Unlike some therapies that focus primarily on insight or exploring past experiences, DBT is highly practical and skill-based, providing tools that support emotional balance, resilience, and improved relationships. Its structured approach makes it particularly helpful for people who experience overwhelming emotions, impulsive behaviour, or difficulties maintaining stable relationships.
One of the unique features of DBT is its emphasis on the balance between acceptance and change. Individuals are encouraged to accept themselves and their experiences while simultaneously working on making positive changes in behaviour and emotional responses. This dual approach acknowledges the reality of current struggles without leaving someone feeling stuck or hopeless.
DBT is often recommended for individuals who struggle with strong, difficult-to-control emotions or patterns of behaviour that interfere with daily life. This may include frequent mood swings, impulsive decisions, self-criticism, or difficulties in personal and professional relationships.
At the heart of DBT is the teaching of core skills that individuals can apply in everyday life. Mindfulness is one of the key skills, helping people stay present and aware of their thoughts and feelings without judgment. Emotional regulation teaches strategies to understand and manage intense emotions, while distress tolerance equips individuals with tools to endure difficult situations without acting impulsively. Interpersonal effectiveness focuses on building healthy, assertive communication and maintaining supportive relationships.
By practicing these skills consistently, individuals can respond thoughtfully rather than reacting automatically when faced with emotional challenges. DBT is not about avoiding or suppressing emotions; instead, it helps individuals understand and work with their emotions in a structured way, making it easier to respond to life’s challenges with clarity and calm.
DBT can be delivered in several ways, including individual therapy sessions, group skills training, and telephone coaching. In individual therapy, a trained therapist works one-on-one with the client to apply DBT skills to personal challenges and set achievable goals. Group skills training offers the opportunity to learn and practice DBT skills alongside others, which can help reinforce learning and provide social support. Some programs also offer phone coaching, allowing individuals to reach out for guidance during stressful situations in real time.
Originally developed for people with borderline personality disorder, DBT has since been adapted to support individuals struggling with anxiety, depression, trauma, self-harm behaviours, and other emotional challenges. Research shows that DBT can reduce emotional dysregulation, improve interpersonal functioning, and decrease harmful or impulsive behaviours.
With consistent practice of DBT skills, people often notice improvements in emotional awareness, self-control, and confidence in navigating difficult situations. Overall, DBT provides a structured, evidence-based approach for managing emotions, coping with distress, and improving relationships, helping individuals build emotional resilience and lead more balanced, fulfilling lives.