Dialectical Behavioral Therapy: Finding Balance Between Acceptance and Change
When we begin working together in Dialectical Behavioral Therapy (DBT), the focus is on balance—specifically, the balance between accepting where you are right now and working toward positive change. If you’re feeling overwhelmed by your emotions or struggling in your relationships, DBT offers practical tools to help you regain control, navigate difficult situations, and find more peace in your life.
DBT sessions are structured around four key skill areas: mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness. In our work together, you’ll learn these skills gradually, practicing them both in and outside of our sessions. The goal is to give you the tools you need to respond to life’s challenges in healthier, more effective ways.
We’ll start with mindfulness, which is at the heart of DBT. Mindfulness teaches you how to stay present in the moment, helping you become aware of your thoughts, feelings, and physical sensations without judgment. This is especially useful when emotions run high, as mindfulness allows you to take a step back and observe what’s happening rather than getting swept away by it. In our sessions, I’ll guide you through mindfulness exercises, helping you develop a practice that can calm your mind and center you when things feel chaotic.
Next, we’ll work on distress tolerance—the skills that help you get through difficult situations without making things worse. Whether you’re facing a crisis or dealing with ongoing stress, distress tolerance techniques give you the tools to survive intense emotions without reacting impulsively. You’ll learn ways to soothe yourself and get through the moment, whether that’s through grounding exercises, distraction techniques, or self-soothing strategies.
In DBT, we also focus on emotion regulation—learning how to understand, manage, and change difficult emotions that feel overwhelming. Together, we’ll explore the triggers that tend to spark your strongest emotional reactions, and we’ll develop strategies for calming those responses before they spiral out of control. You’ll learn how to identify what you’re feeling, how to work with those feelings instead of fighting against them, and how to reduce the intensity of emotions when they become too much to handle.
Finally, interpersonal effectiveness is all about improving your relationships. Whether it’s learning to set boundaries, communicate more clearly, or handle conflict in a healthier way, we’ll work on building the skills you need to navigate your relationships with more confidence and less stress. In DBT, you’ll learn how to express your needs and assert yourself while still maintaining respect for the other person.
Throughout our DBT sessions, you’ll notice that we keep coming back to the idea of dialectics—holding two seemingly opposing truths at once. For example, the idea that you can accept yourself as you are while also working to change. This balance between acceptance and change is the core of DBT. You don’t have to choose one or the other; both are essential parts of healing and growth.
DBT is particularly helpful for those who struggle with intense emotions, impulsivity, or relationship conflicts. Over time, the skills you learn will give you greater emotional stability and a deeper sense of control over your life. Whether you’re dealing with depression, anxiety, or challenges like borderline personality disorder, DBT offers a way forward, helping you build a life that feels more manageable, fulfilling, and in harmony with your values.
Together, we’ll work through the ups and downs of life, building resilience, practicing acceptance, and learning new ways to cope with challenges. With DBT, you’ll gain the skills to navigate difficult emotions and relationships, finding a sense of balance and peace along the way.