What Is DBT Therapy? A Practical Guide to Managing Emotions and Finding Balance
- Elizabeth Hackney
- Apr 17
- 3 min read
Updated: Apr 21
Have you ever felt overwhelmed by your emotions—like they take the wheel and you’re just along for the ride? Maybe you say things you later regret, shut down under pressure, or swing between extremes: too much or not enough, all or nothing.
If that sounds familiar, you’re not alone. And Dialectical Behavior Therapy (DBT) might be the supportive, skill-based approach you’ve been looking for.
What Is Dialectical Behavior Therapy (DBT)?
Dialectical Behavior Therapy, or DBT, is an evidence-based form of cognitive-behavioral therapy (CBT) designed to help people regulate emotions, improve relationships, and cope with distress. It was originally developed to support individuals dealing with chronic emotion dysregulation and self-destructive behaviors. Today, DBT is widely used to help people manage intense feelings, build emotional resilience, and create more stable, fulfilling lives.
At its core, DBT is about balancing acceptance and change—what’s often called “dialectics.” You can hold two truths at once:
I’m doing the best I can, and I want to do better.
My emotions are valid, and I don’t have to act on them.
I can accept myself as I am, and still grow and evolve.
This both/and mindset helps us shift out of black-and-white thinking and toward a more flexible, empowered way of living.
Why DBT Is Practical and Effective
Unlike some therapy approaches that stay in the abstract, DBT is practical, skills-focused, and actionable. In DBT therapy, you’ll learn tools you can apply in real-time—whether you're dealing with a difficult conversation, overwhelming anxiety, or just trying to get through the day without spiraling.
Here are the four core DBT skill areas we often work with:
Mindfulness – Stay present and grounded, so you can respond rather than react.
Distress Tolerance – Survive crisis moments without making things worse.
Emotion Regulation – Understand your emotions and reduce emotional intensity.
Interpersonal Effectiveness – Communicate clearly, set boundaries, and build healthier relationships.
These aren’t just coping skills—they’re tools for living more intentionally and compassionately.
Who Can Benefit from DBT?
DBT therapy is especially helpful for people who:
Feel emotionally sensitive or overwhelmed
Struggle with mood swings, impulsivity, or self-harm
Experience intense or chaotic relationships
Have a fear of abandonment or difficulty trusting others
Battle low self-esteem, shame, or chronic self-blame
Want a structured way to work toward meaningful, lasting change
You don’t need a specific diagnosis to benefit from DBT. Whether you’re navigating anxiety, trauma, borderline personality traits, ADHD, or just want more emotional stability, DBT offers a framework for growth, healing, and self-understanding.
What Does DBT Look Like in Therapy?
In my practice, I integrate DBT with other approaches like mindfulness, parts work, and relational therapy. We might use handouts, worksheets, or role-playing to practice skills—but we’ll also make space for reflection, nuance, and your lived experience.
My goal isn’t just to help you manage symptoms—it’s to support you in building a life you want to be present for.
You Are Not “Too Much”
If you’ve ever been told you’re “too sensitive,” “too intense,” or “too emotional,” DBT gently says: You’re not too much. You’re a person with valid feelings, shaped by your past and doing your best with the tools you’ve had.
DBT doesn’t ask you to silence or suppress your emotions. It helps you understand them, navigate them, and respond with self-respect and clarity.
Ready to explore DBT therapy?If you're looking for a supportive, structured approach to managing emotions and building a more balanced life, I’d be honored to walk that path with you.
Ready to Take the Next Step?
If this post spoke to you, I'd love to support you in therapy. I'm Elizabeth Hackney, a licensed professional counselor at Cadenza Counseling Colorado offering online telehealth therapy to individuals and couples in the state of Colorado. Reach out today:
