Therapy
Dialectical Behavior Therapy Skills
When emotions hit hard and fast, DBT skills help you ride them out, tolerate distress without making things worse, and handle relationships more steadily.
What DBT is
Dialectical behavior therapy was developed to help people whose emotions feel bigger and faster than other people's. The word dialectical points to holding two truths at once: accepting yourself as you are, and working to change. DBT teaches concrete skills you can use in the moment.
The four skill areas
- Mindfulness: noticing what is happening, inside and around you, without being swept away
- Distress tolerance: getting through a crisis or a painful hour without making it worse
- Emotion regulation: understanding and lowering emotional intensity
- Interpersonal effectiveness: asking for what you need and saying no
Who DBT skills can help
DBT skills are useful for people who feel overwhelmed by anger, panic or sadness, act on urges they later regret, or find relationships turning stormy. They can also help teens and adults who struggle with impulsive habits or substance use, and people who want calmer ways to get through conflict at home or at work.
How sessions work
- 1.
Understand your patterns
Map the triggers and reactions that lead to trouble.
- 2.
Learn a skill
Each session introduces or practices a specific tool.
- 3.
Use it in real life
Try the skill during the week and notice what happens.
- 4.
Troubleshoot
Review what worked and adjust.
Finding the right clinician
Not every therapist uses DBT skills, and availability changes. Call or text 832-876-3232 and we will tell you which of our clinicians offer this right now, and help you choose. Sessions can be by telehealth anywhere in Texas or in person in Sugar Land, depending on the clinician.
What DBT is not
DBT skills are usually taught within individual counseling here. If you are looking for a full DBT program with skills groups and phone coaching, ask us and we will help you understand your options.
Questions to ask before you book
Ask whether the clinician uses DBT skills in sessions, whether they see teens or adults, and whether they meet by video or in the office. A good fit matters more than the name of the method.
Questions
Is DBT only for one diagnosis?
No. The skills help many people who struggle with intense emotions.
Can teens learn DBT skills?
Often, yes. Call and we will tell you which clinicians work with teens on these skills.
What if I am in crisis now?
Call or text 988, or call 911 if you are in danger.
How is DBT different from CBT?
DBT grew out of CBT. It adds acceptance and mindfulness, and puts extra weight on handling intense emotions and relationships in the moment.
Learn skills for hard moments
Request an appointment online, or call or text 832-876-3232 and we will help you choose a therapist.