Dialectical Behavior Therapy

DBT is an evidence-based approach that helps individuals build practical skills to manage emotions, tolerate distress, and improve relationships. The four main skill areas include: 

Mindfulness teaches individuals to become more aware of the present moment — to observe thoughts, feelings, and sensations without judgment. This skill helps people slow down, stay grounded, and respond thoughtfully rather than react impulsively. Mindfulness is the foundation for all other DBT skills. 

Distress tolerance skills focus on getting through difficult situations without making them worse. These tools help individuals manage crises, cope with intense emotions, and accept reality as it is in the moment. The goal is to survive emotional pain safely and effectively until it passes. 

Emotion regulation helps individuals understand, label, and manage their emotions in healthy ways. These skills teach how to reduce emotional vulnerability, increase positive experiences, and maintain balance. By learning emotion regulation, people can experience feelings without being overwhelmed by them. 

Interpersonal effectiveness skills are designed to improve communication and relationships. These tools help individuals express their needs, set healthy boundaries, and maintain self-respect while building meaningful connections with others.