Dialectical Behavioral Therapy

What is Dialectical Behaviour Therapy (DBT)?

Dialectical Behaviour Therapy, or DBT, is a type of counselling designed to help people manage strong emotions, improve relationships, and create a more balanced, fulfilling life.

Originally developed to support people with intense emotional responses or self-destructive behaviours, DBT has since been adapted to help with a wide range of challenges.

The word “dialectical” means finding a balance between two seemingly opposite things — in DBT, that’s accepting yourself as you are while also working toward change.

How DBT Works

DBT combines elements of cognitive-behavioural therapy (CBT) with skills training in four key areas:

  1. Mindfulness – Learning to be fully present in the moment, without judgment.

  2. Distress Tolerance – Building coping skills for crisis situations, so you can handle emotional pain without making things worse.

  3. Emotion Regulation – Understanding your emotions and learning how to manage them in healthier ways.

  4. Interpersonal Effectiveness – Communicating clearly, setting boundaries, and building stronger relationships.

DBT can be done one-on-one, in group skills sessions, or in a combination of both.

What DBT Can Help With

DBT has strong evidence for helping people with:

  • Intense mood swings or emotional sensitivity

  • Self-harm or suicidal thoughts

  • Borderline personality disorder (BPD)

  • Post-traumatic stress disorder (PTSD)

  • Eating disorders

  • Substance use challenges

  • Relationship conflicts

  • Depression and anxiety

What to Expect in a DBT Session

Your DBT counsellor will help you:

  • Understand your emotions and triggers

  • Practice skills during sessions and in real-life situations

  • Track your progress with worksheets or “diary cards”

  • Find compassionate ways to accept where you are while moving toward your goals

DBT often involves practicing new skills between sessions, so you can start applying them to your daily life right away.

Why Patients Like DBT

  • It’s practical and skills-based — you learn tools you can use immediately

  • It’s supportive — you’re encouraged to accept yourself, even when working on change

  • It’s proven — research shows DBT can reduce self-harm, improve emotional stability, and enhance quality of life

  • It’s adaptable — works for both everyday stress and more complex mental health challenge

If you think DBT might be a good fit for you, click here to meet our counsellors who offer this approach and learn how to get started.