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Dialectical Behaviour Therapy

A skills-based approach for managing intense emotions, reducing impulsivity, and building a life that feels worth living.

Dialectical Behaviour Therapy was developed by Dr Marsha Linehan in the late 1980s, initially to help people experiencing intense emotional pain and self-destructive patterns. It has since become one of the most well-researched approaches for emotion dysregulation, and is now used effectively for a wide range of difficulties involving overwhelming feelings, impulsivity, and unstable relationships. DBT blends acceptance and change: it honours where you are now while building the practical skills to move forward.

How It Works

DBT holds two ideas in balance: accepting yourself as you are, and working actively towards change. Sessions combine individual therapy with the structured teaching of four core skill sets, applied to real situations in your life. You learn to observe and name what you feel, ride out distress without making it worse, and respond to other people in ways that protect both your needs and your relationships. Skills are practised between sessions so they become available when you need them most.

Phases of Treatment

• Orientation and commitment to the work
• Mindfulness: noticing the present without judgement
• Distress tolerance: getting through crises without making them worse
• Emotion regulation: understanding and shifting intense feelings
• Interpersonal effectiveness: asking, saying no, and keeping respect
• Integration and relapse prevention

Who This Helps

• Intense or overwhelming emotions. Feelings that arrive fast, hit hard, and are difficult to bring back down.
• Impulsivity and self-destructive urges. Acting on strong urges in ways that later cause harm or regret.
• Unstable or stormy relationships. Closeness that swings between intensity and conflict or distance.
• Chronic emptiness or numbness. A persistent sense of emptiness, disconnection, or feeling nothing at all.
• Anxiety and emotional reactivity. A nervous system that fires quickly and is slow to settle.
• Self-harm and crisis urges. Urges to hurt yourself or escape pain when distress peaks.
• Difficulty trusting or steadying yourself. Feeling at the mercy of your emotions rather than able to steer them.

What to Expect

DBT is practical, structured, and skills-focused. You will learn concrete tools and practise them between sessions, with steady support as you apply them to real situations. The pace is collaborative, and the aim is not to suppress emotion but to understand it and respond with more choice.