If you’ve ever felt like your emotions run the show – like your reactions are too big, your relationships are too intense, or your coping tools just aren’t cutting it – you’re not alone. And you don’t have to figure it out alone, either. Dialectical Behavior Therapy (DBT) is a powerful, skills-based approach designed to help you regulate emotions, build healthier relationships, and find calm in the chaos.
Whether you’re navigating mood swings, anxiety, past trauma, or persistent patterns of self-sabotage, DBT offers a clear path forward – one rooted in both acceptance and change.
What Is DBT?
DBT was originally developed by psychologist Dr. Marsha Linehan to treat individuals with Borderline Personality Disorder (BPD), but it has since been adapted to help people with a wide range of emotional and behavioral challenges.
The “dialectical” part of DBT means finding balance between two seemingly opposite ideas – like accepting yourself as you are and working toward change. In other words, DBT helps you hold space for both your pain and your growth.
Who Can Benefit from DBT?
While DBT is especially known for helping individuals who feel emotionally overwhelmed or reactive, its tools are useful for anyone struggling with:
- Intense or rapidly shifting emotions
- Difficulty managing anger or impulsivity S
- uicidal thoughts or self-harming behaviors
- Trauma-related symptoms Anxiety or depression
- Unstable or chaotic relationships
- Chronic feelings of emptiness or fear of abandonment
DBT is also widely used to support individuals with eating disorders, substance use, and other challenges where emotion regulation plays a central role.
What Skills Does DBT Teach?
DBT is unique in that it emphasizes practical skills to manage life more effectively. These skills are typically taught in four core areas:
1. Mindfulness
The foundation of DBT—learning how to stay present in the moment, without judgment. Mindfulness builds awareness of thoughts, feelings, and triggers so you can respond, not react.
2. Distress Tolerance
Life throws curveballs. This set of skills helps you tolerate emotional pain in healthy ways, without making things worse (e.g., impulsive decisions, numbing behaviors).
3. Emotion Regulation
These tools help you understand your emotional patterns, reduce vulnerability to overwhelming feelings, and build more stability over time.
4. Interpersonal Effectiveness
How do you ask for what you need, say no, and maintain self-respect—without blowing up or shutting down? These skills teach you how to communicate clearly and assertively while preserving your relationships.
What Is DBT Therapy Like?
DBT can be delivered in individual therapy, group skills training, or a combination of both. Sessions are structured, goal-oriented, and often include practice assignments between meetings.
You’ll work closely with a therapist to track progress, apply new skills in real time, and address any obstacles that come up. Over time, many clients find that their emotional world feels less chaotic, and their relationships become more stable and rewarding.
Is DBT Right for You?
If you’ve tried other therapies and still feel stuck, or if you struggle with emotional intensity that seems hard to control, DBT may offer the structure and support you’ve been looking for. It’s not about being “too much” or “too sensitive” – it’s about learning how to work with your emotions instead of being overwhelmed by them.
At Dr. Brad Shamis & Associates, we offer a compassionate and customized approach to DBT, tailored to your unique needs, goals, and pace.
You’re allowed to feel deeply – and you’re capable of thriving with the right tools. If you’re ready to create more balance, stability, and self-trust, DBT can help you get there.