DBT (Dialectical Behavior Therapy)
DBT teaches practical skills for navigating big emotions, handling distress, and strengthening relationships—often in a supportive, coaching-style format.
There’s no single “right” therapy—many people benefit from a blend, or a sequence, over time. What matters most is a pace that feels steady and supportive.
Who typically provides this?
Typically provided by licensed therapists; DBT is often offered as a structured program (group + individual).
Training note
DBT is a specific skills model. It’s okay to ask whether your provider has formal DBT training and whether the program includes skills group, individual therapy, and coaching.
Learn about credentials & training →What sessions can look like
- Skills training (often in group) + individual therapy to apply skills to your real life
- Tools for high-intensity moments (grounding, distress tolerance, safety planning when needed)
- Tracking patterns and practicing new responses with repetition and encouragement
Often helpful for
- Emotion dysregulation
- High emotional intensity
- Mood instability
- Relationship conflict
- Impulsivity
Good fit if…
- You want step-by-step skills and practice
- You want tools for intense moments and tough days
- You like learning in a structured, supportive way
If this feels hard right now, that’s okay
Sometimes the best next step is choosing the right pace and support level first—then building from there.
- You’re looking for a mostly insight-only approach with minimal skills practice (psychodynamic or IFS may feel closer)
- A program format feels like too much right now—ask about a lighter DBT-informed approach as a starting point
If you want help choosing a steady starting point, the quiz can narrow the field fast.
Questions you can bring to a first session
You don’t have to ask all of these—pick the ones that would help you feel confident and supported.
- What does a typical session look like with you?
- How will we set goals—and how will we know if things are improving?
- If something feels too fast or too intense, how do you adjust pace and support?
- How do you tailor this approach to my needs, identity, and preferences?
- Is this DBT-informed, or full-model DBT (skills group + individual + coaching)?
- How do you support skills practice between sessions without shame or pressure?
Evidence notes+
- Well-supported for high emotional intensity; often delivered as a structured program.
Educational only. Not medical advice. If you’re in immediate danger, call 911 or your local emergency number.