When life feels overwhelming, confusing, or emotionally intense, people may find themselves starting to look for support that can help them understand what they’re going through. Dialectical Behavior Therapy (DBT) is an evidence-based approach that many people explore because it focuses on learning practical skills to manage emotions, strengthen relationships, and feel more grounded in daily life.

Whether you’ve heard of DBT in passing, know someone who’s tried it, or are simply exploring different therapy options, learning how it works can be empowering. Understanding what DBT is may help you decide whether its structure and approach align with your needs and goals.

What is Dialectical Behavior Therapy?

Dialectical Behavior Therapy is a structured therapy that focuses on helping people understand emotions, build coping skills, and develop healthier patterns in daily life. DBT was developed in the late 1980s by psychologist Marsha Linehan, often referred to as the founder of DBT. It combines cognitive-behavioral strategies with mindfulness and acceptance-based concepts. According to the National Institute of Mental Health (NIMH), approaches that blend skill-building with emotional awareness can support people in managing difficult feelings.

The term “dialectical” refers to the idea that two opposite things can be true at the same time. For example, someone can accept themselves as they are while also working toward meaningful change. This balance between acceptance and change is one of the core ideas in DBT.

Is Dialectical Behavior Therapy effective?

A number of peer-reviewed studies suggest that DBT can be helpful for people experiencing strong emotions or patterns of behavior that feel difficult to manage. A 2024 review by the International Journal on Social and Education Sciences notes that DBT has been associated with improvements in emotional regulation.

DBT skills are also associated with improvements in:

  • Managing intense emotions
  • Reducing self-destructive behaviors
  • Improving relationships

The effectiveness of DBT therapy can vary from person to person. Some people appreciate DBT’s structured, skills-focused style. Others may prefer a therapy approach that feels more reflective. What matters most is finding an approach that feels supportive and fits your needs.

CBT vs. DBT: What’s the difference?

Cognitive Behavioral Therapy (CBT) and Dialectical Behavior Therapy (DBT) are both evidence-based approaches, and they share some similarities. Both focus on helping people understand their thoughts, feelings, and behaviors, and both aim to support healthier patterns in daily life. Still, they differ in a few key ways.

  • CBT focuses on the connection between thoughts, emotions, and behaviors. People learn how negative thinking patterns can contribute to stress. CBT therapy often includes practicing new ways of responding to these cognitive distortions.
  • DBT, on the other hand, typically utilizes concepts from CBT, but also includes an emphasis on mindfulness, emotional regulation, distress tolerance, and interpersonal skills. It incorporates the idea of radical acceptance and change — acknowledging what someone is experiencing while also working toward new patterns.

Who can Dialectical Behavior Therapy help?

DBT was originally created to support people experiencing intense emotions or patterns that feel hard to manage. Over time, research has explored its application with other concerns. It may be used to help people struggling with many different types of mental health challenges including, borderline personality disorder (BPD), anxiety, depression, eating disorders, bipolar disorder, PTSD, and substance use disorders.

People may benefit from DBT therapy if they:

  • Experience emotions that feel overwhelming
  • Struggle with impulsive behaviors or urges
  • Have difficulty navigating conflict or maintaining relationships
  • Want practical tools they can use in everyday life
  • Prefer a more structured approach to therapy

Some people also seek DBT therapy because they want tools to help them feel more in control of how they respond to stress.

What are the six main components of DBT?

DBT includes several skill areas that work together to help people better understand their experiences and respond in a healthier way.

  1. Distress tolerance: Distress tolerance skills help people get through difficult moments by perceiving them as they are, without demanding that they be different. These skills focus on acceptance, grounding, and short-term coping strategies that carry someone through a wave of emotion.
  2. Interpersonal effectiveness: These skills may focus on communication, boundaries, and relationships. They can include tools for expressing needs, conflict resolution, and maintaining healthy connections.
  3. Emotional regulation: Emotional regulation skills can help people understand what they’re feeling and why. They can also encourage responding more intentionally rather than reacting automatically.
  4. Mindfulness: Mindfulness involves paying attention to the present moment with curiosity instead of judgment. It can help people slow down, tune into their thoughts and sensations, and respond more thoughtfully.
  5. Walking the middle path: This principle encourages balance and moderation, being flexible in communication, and holding space for multiple truths. It is especially useful for families, partners, or caregivers navigating different viewpoints.
  6. Dialectical strategies: Dialectical strategies help people balance acceptance and change. Radical acceptance, for example, is a DBT concept that involves accepting reality and letting go of bitterness.

Examples of DBT exercises and techniques

DBT therapy includes a variety of tools and exercises that people can use during and outside of therapy sessions. These descriptions are informational only; a licensed therapist can help someone apply them in ways that fit their life and goals.

  • STOP Skill: STOP stands for Stop, Take a breath, Observe, and Proceed mindfully. It’s often used when someone notices emotions rising quickly or feels the urge to react impulsively.
  • Wise Mind Breathing: Wise Mind Breathing is an idea that describes the balance between the emotional mind and the reasonable mind. Slow, mindful breathing can help people reconnect with this more grounded state.
  • Urge Surfing: Urges, like impulses, cravings, or strong reactions, tend to risk, peak, and fall. Urge surfing can help someone stay present through the feeling instead of acting on it.
  • Mindful Eating: Mindful eating encourages slowing down and noticing the sensory experience of food. Some people use this to better understand stress-related eating patterns.
  • Body Scan: A body scan is a guided awareness exercise where someone gently observes sensations in the body from head to toe. It can help identify tension or other physical signs of emotion.

What to expect in Dialectical Behavior Therapy

DBT therapy can look different depending on the therapist and your needs, but it typically includes similar features.

  • A skills-based, structured approach: DBT therapy can include worksheets, exercises, and between-session practice. This may be helpful for people who want therapy to feel practical and hands-on.
  • Weekly individual therapy: A DBT therapist may recommend meeting weekly to help individuals explore emotional patterns, identify triggers, and apply DBT skills to real situations.
  • Goal-focused conversations: DBT therapy sessions may include identifying values, goals, and priorities. They may also include looking at how current patterns may either be supporting or getting in the way of those goals.
  • Real-life applications: An important aspect of DBT is learning to use skills outside of therapy.

How to find a DBT therapist

If you’re interested in working with a licensed therapist trained in DBT, you can start by:

  • Looking for therapists who list DBT as a specialty.
  • Checking whether they have formal DBT training.
  • Reading therapist profiles to understand their approach to therapy.
  • Asking questions to get a feel for the fit.

If you’re beginning your search, you can explore licensed therapists on findmytherapist.com, where therapists list their specialties and treatment approaches.

Things to consider

DBT can be supportive for many people, but it may not be the best fit for everyone. Some people prefer or would benefit from less structure, a different pace, or a therapy style that focuses more on processing past experiences.

If you’re unsure, a licensed mental health professional can share information about different therapy approaches and help you understand what may align with your needs. Research suggests that the quality of the therapeutic relationship, sometimes called the “therapeutic alliance” is one of the most important factors in positive outcomes, regardless of therapeutic approach.

Takeaway

Dialectical Behavior Therapy (DBT) is more than just learning coping strategies; it’s a comprehensive approach grounded in mindfulness, acceptance, and the belief that people can learn skills to help them navigate difficult emotions. If you’re not sure if DBT is right for you, understanding its concept can help provide helpful language for what type of support you may find helpful.

People from many different backgrounds may seek out DBT therapy because they want to feel more grounded and connected to themselves and others. If you’re considering therapy, you can explore therapists near you on findmytherapist.com to connect with a provider who fits your needs.