Dialectical Behavioral Therapy (DBT Tools)

Dialectical Behavior Therapy (DBT), developed in the 1980’s by Dr. Marsha Linehan, is a modified version of Cognitive Behavioral Therapy (CBT). It was conceived to help people suffering from mental disorders like borderline personality disorder(BPT), depression, anxiety, eating disorders, and emotional stress.

The core concept of DBT is the synthesis of opposites to achieve balance and control in one’s life. Millions of people worldwide suffering from hypersensitivity to their environment are often overwhelmed by challenging situations. DBT helps such people by emphasizing acceptance and change; it seeks to cultivate within people acceptance of themselves and being mindful of their situation without judgement. This paves the way for better emotional management and control, transforming unhealthy behavior to a more positive state of well-being.

Dialectical Behavioral Therapy consists of a model with four essential skills or tools:

Mindfulness

Learn DBT mindfulness to cultivate a calm state amidst emotional challenges, encouraging awareness and acceptance of thoughts and emotions without judgment or attachment.

Distress Tolerance

Learn DBT distress tolerance to enhance your ability to navigate challenging situations, manage overwhelming emotions, and build resilience in the face of adversity.

Emotion Regulation

Learn Emotion Regulation in order to gain mastery over your emotional responses, foster a healthier mindset, and navigate life’s challenges with resilience.

Interpersonal Effectiveness

Learn DBT Interpersonal Effectiveness to refine your communication skills, build stronger connections, and navigate social interactions with confidence and authenticity.

Each of these four skills comes with sub-skills that help individuals learn the causes of their problems and strategies to solve them in an emotionally productive way.