DBT Skills

DBT skills give you practical ways to handle intense emotions, get through hard moments, and communicate in relationships without things blowing up.

What is DBT?

Dialectical Behavior Therapy was developed to help people who feel emotions very intensely. “Dialectical” means holding two things at once, like accepting yourself as you are while also working to change. DBT teaches concrete skills you can use in real time when emotions run high.

I use DBT-informed skills within individual therapy. This is different from a full DBT program, which also includes weekly skills groups and between-session phone coaching.

The four skill areas

• Mindfulness: noticing what’s happening inside you without judgment
• Distress tolerance: getting through a crisis moment without making it worse
• Emotion regulation: understanding your emotions and lowering their intensity
• Interpersonal effectiveness: asking for what you need and setting boundaries while keeping relationships and self-respect intact

What DBT skills can help with

• Big emotions that feel hard to manage
• Anger and reactivity
• Relationship conflict
• Impulsive or self-defeating behaviors
• Teens learning to cope with stress
• Anxiety and overwhelm

What it looks like with me

We pick the skills that fit what you’re dealing with and practice them in session, then you try them out in your week. Over time, these become tools you can reach for on your own, especially in the moments that used to feel out of control.

Is this right for you?

You don’t have to know which approach you need. Reach out, and we’ll talk about what you’re going through and what might help most.