Dialectical behaviour therapy, or DBT, was developed by Marsha Linehan for people whose emotions are very intense and sudden, and who sometimes turn to behaviours that bring short relief but cause harm later. Today DBT is also used for a wider range of emotion regulation difficulties.
"Dialectical" means holding two things that seem opposite at the same time: accepting yourself as you are and working to change. DBT is skills-based and gives you concrete tools for hard moments.
Something else may fit better if…
DBT has four core skill sets: mindfulness (noticing what is happening without judgement), distress tolerance (getting through a crisis without making it worse), emotion regulation (understanding and calming feelings) and interpersonal effectiveness (asking for what you need and saying no while keeping relationships and self-respect).
Full DBT usually includes individual sessions, a skills training group and sometimes brief contact between sessions. Many therapists also teach DBT skills within individual therapy. Tools such as chain analysis help you see, step by step, how a hard moment built up and where the path could change.
A DBT therapist combines warmth and acceptance with being direct, and relies on your commitment to practice.
Online individual sessions usually last 50 to 60 minutes and often happen weekly. You may be asked to fill in a daily diary card of feelings and behaviours to review together.
Full DBT programmes often run about six months to a year, but the shape and length depend on your needs and what is available.
Examples are fictional and illustrative.
One short message from a friend could take Nazanin from calm to intense anger within minutes. In DBT she learned skills such as cold water on the face and slow breathing to ride the wave. Once calmer, she decided how to reply. This example is fictional.
After moving to Sweden, Ali had no family or friends nearby and felt a strong emptiness at night. Chain analysis showed him which moments pushed him towards risky behaviour. He made a plan for those hours and started joining a Farsi-speaking group. This story is made up.
Shima either agreed to everything or disagreed by shouting. Through interpersonal skills she learned to state her request clearly and calmly. This example is fictional.
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DBT was first designed for that group, but today it is used by many people who struggle with intense emotions and impulsivity. You do not need a diagnostic label to benefit from the skills.
If you are in danger or thinking of harming yourself, contact local emergency services or your country's crisis line right away. In sessions you will also build a personal safety plan with your therapist.
In full DBT the skills group is important, but many therapists teach the skills in individual sessions. Talk with your therapist about the options.
Yes. Skills teaching, diary card review and chain analysis work well in video sessions.
This page is general information and does not replace a professional assessment. If you are in immediate danger or thinking about harming yourself, contact your local emergency services. Urgent help
