Dialectical Behavior Therapy (DBT)
Dialectical Behavior Therapy, often called DBT, is a type of talk therapy. It helps people understand their emotions, manage stress, and improve relationships.
DBT uses a practical, skills-based approach. It teaches people how to respond to difficult emotions in healthier ways.
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Who Benefits
DBT is best for people who feel their emotions very intensely and have a hard time calming down. It helps those struggling with frequent mood swings, self-harm, or unstable relationships by teaching them how to handle “big feelings” safely.
Therapy Techniques
DBT teaches skills: staying focused on the moment, surviving stressful situations without making them worse, managing emotions, and communicating clearly with others. These are usually learned through both private talks with a therapist and practice in a small group.
Measured Results
Progress is measured by seeing fewer distressful thoughts and behaviors and instead seeing an increase in the use of healthy coping tools in daily life. Clients may use a “diary card” to track their moods and show their therapist how they are handling stress more effectively over time.
The Core Idea
The word “dialectical” means that two things can be true at the same time.
In DBT, the main balance is:
- Accepting yourself as you are
- Working to make healthy changes
For example, you can believe you are a worthy person and also recognize that some patterns need to change.
The Benefits of Dialectical Behavior Therapy
DBT can be helpful for people who feel emotions very strongly. Some people become upset quickly and need a long time to feel calm again. This can lead to problems in romantic relationships, family relationships, friendships, work or school interactions. DBT helps people slow down, understand what they are feeling, and choose a healthier response.
Emotional Swings
Some people experience intense emotional ups and downs. They may feel like they move from one crisis to the next. They may also see situations in extreme ways, such as “all good” or “all bad.” This can create stress, conflict, and unhealthy relationship patterns.
Skill Building
DBT teaches coping skills for intense emotions. These skills help people calm their body, steady their thoughts, and respond with more control. The goal is not to ignore emotions. The goal is to understand them and manage them in a healthier way.
Strength Focus
DBT does not only focus on what needs to change. It also helps people notice their strengths. This can help a person build confidence and feel better about themselves. Therapy becomes a place to grow, not a place to be judged.
Main Skills
DBT focuses on four main skill areas:
- Mindfulness
- Emotion regulation
- Distress tolerance
- Interpersonal effectiveness
Each area helps with a different part of daily life.
Mindfulness
Mindfulness helps you stay present in the moment. It teaches you how to notice your thoughts and feelings without immediately reacting to them.
Mindfulness can help you:
- Calm your body
- Understand your emotions
- Stay focused on the present
- Listen more fully to others
- Avoid taking things too personally
These skills are practiced in therapy and at home.
Emotion Regulation
Emotion regulation helps you understand and manage strong emotions. It teaches you how to notice emotional patterns and respond in healthier ways. These skills can help with feelings such as:
- Sadness
- Anger
- Anxiety
- Irritability
- Shame
- Hopelessness
The goal is to reduce emotional reactions that feel overwhelming or cause problems in daily life.
Depression Support
For some people, strong emotions may include depression. Depression can look different from person to person. Common signs may include:
- Feeling sad for weeks
- Losing interest in things you once enjoyed
- Feeling tired or unmotivated
- Sleeping too much or too little
- Eating more or less than usual
- Feeling irritable
- Having negative thoughts about yourself
If someone is having thoughts of suicide, it is important to seek immediate help from a crisis line or emergency service, or trusted support person.
A Positive Focus
DBT does not just point out problems. It highlights your strengths and builds on them. This approach helps you feel better about yourself. It supports real progress in your daily life.
Four Key Skills
DBT teaches skills in four main areas. These tools help you manage emotions and improve relationships. Each skill builds on the others. You practice them in sessions and at home.
01
Mindfulness Skills
Mindfulness helps you stay calm and focused on the present moment. You learn to observe your thoughts without getting lost in the past or future. This skill lets you sit with difficult feelings instead of fighting them. It also improves how you listen to and understand others. You use mindfulness in every part of DBT. Practice it daily to see the best results.
02
Emotion Regulation
Strong emotions can lead to depression or mood swings. Common signs include feeling sad for weeks, low energy and loss of interest in favorite activities. Some people also face sleep changes, eating problems or negative thoughts about themselves. DBT teaches ways to understand and manage these intense feelings. You gain tools to reduce their power over your life. This leads to more stable moods and better days.
03
Distress Tolerance
Life brings pain that you cannot always avoid. Distress tolerance skills help you survive crises without making things worse. These tools teach you to handle negative emotions even when they feel overwhelming. Instead of escaping you learn to accept what is happening. A key idea is radical acceptance. This means facing reality without judgment so you feel less stuck in pain.
04
Interpersonal Effectiveness
Good communication shapes your relationships. DBT teaches you to speak and listen in thoughtful ways instead of reacting on impulse. You learn how to ask for what you need and say no when necessary. This builds respect for yourself and others.
Four Ways To Handle Distress
- You can use distraction to shift your focus during tough times.
- Self soothing involves kind actions that comfort your body and mind.
- Improving the moment means adding small positive things to a hard situation.
- Thinking about pros and cons helps you make clearer choices.
These skills let you cope without avoiding pain or reacting badly. Practice them to build strength over time.
Three Goals In Conversations
Objective effectiveness means getting the result you want from an interaction. Relationship effectiveness focuses on keeping the connection strong and positive. Self respect effectiveness helps you stay true to your values and dignity. In each situation you decide which goal matters most. Balancing these three leads to better outcomes. You feel more satisfied with how you handle people.
Custom Treatment
No two DBT treatments are exactly the same. Therapy is based on each person’s history, needs, goals, and current challenges. The therapist helps create a treatment plan that fits the person’s real life.
Weekly Practice
DBT often includes homework between sessions. This gives clients a chance to practice new skills in real-life situations. Practice helps new habits become stronger over time. The more a person uses the skills, the easier they can become.
Lasting Change
DBT is designed to help people build healthier patterns. It supports both acceptance and change. With practice, DBT can help people manage emotions, reduce conflict, and feel more confident in daily life.
Abalance Client-Centered Counseling
Providing Convenient and Effective Counseling In The Central Valley And Coastal Region
Our office is dedicated to providing the best mental health services to ALL people in our community regardless of income.
We have a team of professionals that are continually sharpening their skills as mental health providers and attend regular training from the Clinical Director. Having a competent and knowledgeable therapist is only part of it.
We are also a group of caring and compassionate people that strive to make your time with us a safe, comfortable and rewarding experience.
- Anxiety Disorders
- Depression Disorders
- Grief And Loss Issues
- Trauma Dynamics
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Frequently Asked Questions?
We have a team of professionals that are continually sharpening their skills as mental health providers and attend regular training from the Clinical Director. Having a competent and knowledgeable therapist is only part of it.
Are You Accepting New Clients?
Yes. Abalance Client-Centered Counseling is accepting new clients including kids age 12+. We offer Teletherapy Sessions and in-office visits.
Do I Need a Referral?
No. You can contact us directly and we will get your insurance eligibility established and schedule your first appointment. Your Health Plan may require an additional call to get a registration number after you have already established as a client in our office. We have a team here to help guide you through these things if you need assistance.
Do You Accept Insurance?
Yes, we currently accept HPSJ (Health Plan Of San Joaquin) and CCAH (Central California Alliance) MediCal Insurances. Abalance Client-Centered Counseling also accepts most Blue Cross Insurances. If you any questions, please contact our office directly for additional information.
For other insurances, we provide an out-of-network option for you to bill your insurance and get reimbursed for up to 80% of your therapy costs in our offices.
Do You Treat Substance Abuse?
No, we treat mild/moderate symptoms for a variety of issues, but not alcohol and drug issues. If you have an addiction or are seeking sobriety, we refer out to a professional that treats substance abuse.
What If I Can’t Attend Weekly Sessions?
Weekly sessions are the best care option for mental health outcomes, but we also provide an every other week option, or Teletherapy if you have a hectic schedule.