Dialectical Behavior Therapy (DBT)

Helping you to calm the emotional storm.

What is DBT?

Dialectical behavioural therapy (or DBT) is an evidence-based form of treatment that helps to treat problems with emotional regulation and harmful coping behaviours. DBT is a branch of cognitive behavioural therapy, and many of its techniques overlap with those of CBT.

Conditions DBT Can Help With

DBT can be used as a method of counselling for a variety of conditions. These include:

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Techniques Used in DBT

DBT relies on several techniques that have proved to be effective for coping with distress and building healthy relationships. Some of these techniques are:

Mindfulness

Mindfulness is a way of being that helps you focus on the present moment. It helps you to stay grounded and slow down by paying attention to your inner thoughts and physical sensations. DBT teaches you to practice acceptance and observe these thoughts and sensations without any judgment. 

Some ways in which people practise mindfulness include:

  • Meditation

  • Yoga

  • Prayer

  • Doing one task at a time

  • Observing their surroundings

There is no one way to practise mindfulness. It can even be as simple as paying attention to your breathing or focusing on the sensation of chewing your food or brushing your teeth

Distress tolerance 

Distress tolerance skills help people learn how to cope with negative emotions calmly without turning to harmful behaviours. Some of these skills include:

  • Distraction 

  • Self-soothing (listening to music or taking a warm shower etc.)

  • Countering negative emotions by engaging in positive behaviours

  • Movement of the body (through exercise, taking a walk, stretching etc.) 

Emotional regulation

Regulating emotions is not easy, especially when you’re used to thinking and behaving in repetitive unhealthy patterns. DBT can teach you how to identify negative emotions without giving in to them.

It also helps you learn how to observe these emotions without judgment while engaging in more activities that bring out positive feelings in you. This could be in the form of taking out time to do things that you enjoy.

Interpersonal effectiveness

Building healthy relationships requires several skills that are important for interpersonal satisfaction. These skills may look like:

  • Listening and understanding

  • Openly communicating 

  • Expressing our needs

  • Asserting boundaries

  • Offering respect and validation

  • Being able to resolve conflict

DBT can be conducted in various settings including individual counselling, group therapy, and phone coaching. It can empower people to make positive changes in their life by adopting healthy coping skills and building positive relationships.

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Reach Out To Us

Located at 206 Ontario Street Stratford, we are local to Tavistock, New Hamburg, and the Kitchener-Waterloo area. Our clinicians also offer remote therapy across Ontario so that you can access the support you need - no matter where you are!

To get started you can fill out a contact form, call (226) 215-4244, or book an appointment online with one of our counsellors by clicking below.

We’re looking forward to supporting you!