Dialectical behavior(al) therapy (DBT) is a type of talk therapy that helps people who experience emotions very intensely learn skills to manage those emotions, cope with crises, and improve relationships, while holding both acceptance and change at the same time. DBT helps people who feel things very intensely learn how to manage big emotions, get through crises, and have more balanced relationships. DBT balances two ideas at once, accepting yourself as you are right now, while also working toward meaningful change. DBT focuses on four sets of skills: staying present (mindfulness), getting through tough moments without making things worse (distress tolerance), understanding and regulating emotions, and communicating more effectively in relationships.

Core idea
DBT is based on cognitive behavioral therapy (CBT) but was specially adapted for people who struggle with big emotional swings, self‑harm, or feeling out of control.

“Dialectical” means two things can be true at once; in DBT, that often sounds like “I’m doing the best I can right now, and I want to do better,” balancing self‑acceptance with working toward change.

What DBT focuses on
Most DBT programs and skills work revolve around four main areas:

Mindfulness – being present and aware in the current moment instead of stuck in the past or future.

Distress tolerance – getting through emotional crises without making things worse or turning to harmful behaviors.

Emotion regulation – understanding your feelings and learning ways to reduce emotional intensity over time.

Interpersonal effectiveness – asking for what you need, setting boundaries, and maintaining healthy relationships.

These skills are practiced in everyday life so people can build “a life worth living” as they define it.

How DBT is structured
Standard DBT often includes weekly individual therapy, weekly group skills training, between‑session coaching, and a therapist consultation team to keep treatment consistent and effective.