Dialectical Behaviour Therapy (DBT)
Also known as: Dialectical Behaviour Therapy, DBT
A therapy that teaches you to hold two truths at once: accepting yourself as you are AND working to change.
A structured therapy originally developed for Borderline Personality Disorder that teaches four core skill sets: mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness. Now widely used for anyone who struggles with intense emotions. The word "dialectical" refers to holding two opposites at once — accepting yourself as you are while also working to change.
How it works
DBT builds four core skills: mindfulness (staying present), distress tolerance (surviving crises), emotion regulation (managing big feelings), and interpersonal effectiveness (navigating relationships). Your brain learns new pathways for handling intense emotions without destructive reactions.
Think of it like
It's like learning to surf rather than trying to stop the waves — the ocean doesn't change, but you get much better at riding it.
What it feels like
You start to realise that feeling intensely doesn't mean you have to act destructively. There's real power in learning to sit with discomfort.