DBT (Dialectical Behavior Therapy)
DBT teaches practical skills for navigating big emotions, handling distress without making things worse, and strengthening relationships -- often in a structured, coaching-style format. Originally developed for borderline personality disorder, it is now used widely for anyone who experiences high emotional intensity.
There is no one “right” therapy. Many people use more than one style over time. What matters most is a steady, supportive pace.
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 a group format) covering four modules: mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness
- Individual therapy sessions to apply skills to real-life situations
- Between-session coaching support in some full DBT programs
Often helpful for
- Emotion dysregulation
- High emotional intensity
- Mood instability
- Relationship conflict
- Impulsivity
- Self-harm urges
Good fit if…
- You want step-by-step skills and repeated practice
- You want concrete tools for your most difficult moments
- You learn well in structured, skill-building formats
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 are looking for primarily insight-based, open-ended exploration -- 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 it 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 and self-harm; often delivered as a structured program combining individual therapy and group skills training.
- Full DBT includes both individual therapy and a skills group -- DBT-informed therapy uses the skills without the full program structure.
Educational only. Not medical advice. If you are in danger, call 911 or your local emergency number.