What is Dialectical Behaviour Therapy (DBT)?
If you find it tough to regulate emotions, sort through painful patterns, find your feet with your identity or relationships, move beyond unhelpful coping mechanisms, or handle day-to-day distress, you aren’t alone. Challenges in these areas are natural human experiences. DBT is designed to help you find balance, providing the tools to navigate fluctuating emotions and patterns in a helpful way.
1. Mindfulness
The foundation of DBT. You learn to stay present in the current moment, observing your thoughts and feelings without judgment.
Example: Noticing a sudden wave of anger as a physical sensation (like heat in your chest) rather than letting it dictate your immediate reaction.
3. Emotion Regulation
Building emotional resilience and balance. You learn to identify, understand, and label emotions, and develop strategies to decrease emotional vulnerability.
Example: Learning to act opposite to a depressive urge to isolate by gently engaging in a small social interaction.
A Validated and Proven Path to Balance
Dialectical Behaviour Therapy (DBT) is an evidence-based clinical approach that combines the principles of Cognitive Behavioural Therapy with other core skill areas (like mindfulness practices and skills for interacting with others). The term 'dialectical' refers to the balance of two seemingly opposite ideas. The main 'dialectic' in DBT is acceptance and change; we often find ourselves focusing on one or the other area, when in reality, both can often exist together. We work to accept who you are and where you are in this moment, while simultaneously building the skills necessary to change the thoughts and behaviours that cause pain and struggle. Research confirms that DBT is highly effective for improving emotional stability and relationship quality, and for reducing risky behaviours and overall distress. DBT skills have also been successfully applied to many other common struggles that people face such as anxiety, depression, and substance use.
Four Key Skill Areas in DBT
2. Distress Tolerance
Skills for crisis management. You learn to tolerate painful events and emotions when you cannot change them right away, preventing impulsive actions or unhelpful coping mechanisms that have been keeping you trapped for a while.
Example: Using cold water or rhythmic breathing to 'bridge' the gap through an urge to self-harm until the peak intensity passes.
4. Interpersonal Effectiveness
Developing and nurturing healthy relationships. You learn how to ask for what you need, say no, set boundaries, and manage conflict while maintaining your self-respect, the respect of others, and your values.
Example: Expressing a boundary to a family member clearly and calmly, without resorting to aggression or total withdrawal.
How DBT Can Help You at Isaacs Psychology
If you are struggling with emotion dysregulation, chronic relationship difficulties, self-destructive behaviours, suicidality, a diagnosis like Borderline Personality Disorder (BPD), substance use, or other mental health issues, DBT offers a structured and compassionate roadmap to help you build a 'life worth living.' Our clinicians at Isaacs Psychology integrate these practical tools into your therapy sessions to help you manage everyday challenges with confidence and clarity.
