What is Dialectical Behavior Therapy?
Dialectical Behavior Therapy (DBT) is a type of cognitive-behavioral therapy developed by Dr. Marsha Linehan. The term "dialectical" refers to the balance between acceptance and change - accepting yourself as you are while working to make positive changes.
DBT was originally developed to treat Borderline Personality Disorder (BPD) but has since been adapted for other conditions involving emotion dysregulation, self-harm, and suicidal behaviors.
How DBT Works
Core Components
Individual Therapy
One-on-one sessions focusing on your specific challenges and applying DBT skills to your life
Skills Training Group
Weekly group sessions where you learn and practice DBT skills with others
Phone Coaching
Between-session support to help you apply skills in real-time during crises
Therapist Consultation Team
DBT therapists meet regularly to support each other and ensure quality care
Four Core Skill Modules
Mindfulness
Learning to be present in the moment, observe without judgment
Distress Tolerance
Coping with difficult emotions and situations without making things worse
Emotion Regulation
Understanding and managing intense emotions
Interpersonal Effectiveness
Improving relationships and communication skills
What to Expect in DBT
Treatment Structure
- •Standard DBT typically lasts 6-12 months or longer
- •Individual therapy sessions: 50-60 minutes, usually weekly
- •Skills group: 2-2.5 hours weekly
- •Commitment to attend both individual and group sessions
- •Homework and skills practice between sessions
- •Focus on life-threatening behaviors first, then therapy-interfering behaviors, then quality of life
Who is DBT Best For?
DBT is Highly Effective For:
DBT May Be Less Suitable For:
- •People who cannot commit to the time requirements (multiple sessions per week)
- •Those uncomfortable with group settings
- •People who prefer less structured therapy
- •Those who don't struggle with emotion regulation
- •People seeking very short-term treatment
Benefits of DBT
Comprehensive
Addresses multiple areas: emotions, relationships, behaviors
Evidence-Based
Strong research support, especially for BPD
Skills-Focused
Learn practical skills you can use throughout life
Crisis Support
Phone coaching provides support between sessions
Group Support
Learn from and connect with others facing similar challenges
Acceptance & Change
Balances self-acceptance with motivation to change
Getting Started with DBT
DBT requires a significant time commitment, so it's important to find a properly trained DBT therapist or program. Look for therapists certified in DBT or who have completed comprehensive DBT training.
What to Look For:
- Therapist trained in comprehensive DBT (not just skills)
- Availability of both individual and group therapy
- Experience treating your specific condition
- Commitment to DBT consultation team meetings
- Clear explanation of DBT structure and expectations