“The most important thing to understand is that people are doing the best they can and they can do better. Both can be true at the same time.”
Marsha Linehan—Creator of Dialectical Behaviour Therapy
DBT at a Snapshot
Explore our range of services designed to help you develop the four core DBT skill sets: mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness.
Distress Tolerance
Crisis survival skills for when you’re about to make it worse; use STOP, TIPP, distraction, self-soothing to ride the wave.
Mindfulness
Train attention to notice thoughts and feelings without getting dragged around, then choose Wise Mind—what’s effective, kind, and true.
Interpsersonal Effectiveness
Ask clearly, say no kindly, and keep self-respect using DEAR MAN, GIVE, FAST—scripts for honest requests, boundaries, and relationship repair.
Emotional Regulation
Understand patterns and name feelings; use ABC PLEASE, Check the Facts, and Opposite Action to shift behaviour toward values, stability.
What is DBT?
Dialectical Behavior Therapy (DBT) is an evidence-based psychotherapy originally developed by psychologist Marsha Linehan to help people with intense, difficult-to-manage emotions.
Unlike some therapies that focus mostly on talking or analyzing your past, DBT is skills-focused. That means it teaches you practical coping skills to handle emotional crises, manage stress, and improve relationships in the here-and-now.
Who DBT helps?
DBT helps people whose emotions often feel unmanageable — those who swing between extremes or act on impulse before they can think. It’s particularly effective for neurodivergent individuals or anyone struggling with emotional overwhelm, relationship conflict, or self-destructive habits.
DBT helps people who feel emotions intensely, act on impulse, or struggle to stay balanced in relationships and daily life. It’s especially effective for those living with ADHD, Borderline Personality Disorder, anxiety, trauma, or patterns of self-sabotage and burnout. The approach is evidence-based, blending behavioural science, mindfulness, and acceptance work to build emotional stability without losing authenticity.
With DBT skills, people learn to calm their bodies during moments of stress, express needs clearly without conflict, and make choices that align with their values rather than their urges. They can recognise emotional patterns early, interrupt spirals before they take over, and use short, body-based techniques to return to balance. Over time, the tools strengthen self-awareness, reduce reactivity, and support healthier relationships — not by suppressing emotion, but by helping people feel it safely and respond effectively.
How classic DBT is delivered
Traditional Dialectical Behaviour Therapy (DBT) is built around four core components that work together to support lasting behavioural and emotional change. The first is weekly individual therapy, where clients and therapists use behaviour chain analysis to unpack problem situations, identify triggers and vulnerabilities, and develop alternative coping strategies. These sessions also include skills coaching to strengthen the person’s ability to apply DBT tools in real life.
The second component is weekly skills group, which operates more like a classroom than group therapy. Here, participants literally learn the tools — mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness — through structured lessons, discussion, and practice exercises. The aim is to build a repertoire of skills for navigating intense emotions and relationships.
Third is phone coaching, which offers short, in-the-moment calls designed to help clients apply DBT skills during times of crisis or heightened stress. This element bridges the gap between therapy and daily life, reinforcing practical skill use when it matters most.
Finally, DBT includes a consultation team, which exists to support the clinicians themselves. The team meets regularly to maintain fidelity to the DBT model, manage burnout, and ensure therapists uphold a dialectical stance — balancing acceptance and change.
While traditional DBT is a clinical model, self-help with peer support can meaningfully teach and rehearse DBT skills when implemented with structure, clear boundaries, and crisis redirection. With step-by-step guidance and a supportive environment, people can learn and strengthen these skills outside of therapy. However, if someone’s risk is high or their life circumstances are unsafe, it is essential that they access clinical care for appropriate assessment, safety planning, and treatment.