Dialectical Behavior Therapy (DBT)

A skills-based therapy to help you manage emotions, tolerate distress, stay present, and navigate relationships.

Dialectical Behavior Therapy (DBT) is a comprehensive, evidence-based treatment developed by Dr. Marsha Linehan in the 1980s. Originally created for people with Borderline Personality Disorder, DBT has since proven effective for anyone struggling with intense emotions, impulsive behaviors, or relationship difficulties.

DBT assumes that you are doing the best you can AND that you can do better. Both are true at the same time — that's the dialectic.

The Four Modules

DBT skills are organized into four core modules. Each builds on the others to create a complete toolkit for emotional wellness:

  • Mindfulness — The foundation. Learn to be present, observe without judgment, and access your Wise Mind.
  • Distress Tolerance — Survive crisis moments without making things worse. Accept reality as it is.
  • Emotion Regulation — Understand your emotions, reduce vulnerability, and change unwanted emotional responses.
  • Interpersonal Effectiveness — Ask for what you need, say no, and maintain self-respect in relationships.

How We Use DBT

At DBT with Friends, we practice these skills together in a supportive peer community. We're not therapists — we're friends helping each other build lives worth living. Each week we focus on a specific skill, practice it together, and share how we're using it in daily life.

You cannot fail in DBT. Every moment is a new opportunity to practice.

In this section

DBT Fundamentals (core concepts & tools)

Essential DBT concepts and tools.

Mindfulness (DBT core skill)

Notice what’s happening right now without judgment, and bring attention back gently.

Distress Tolerance (crisis survival)

Get through a crisis without making it worse.

Emotion Regulation (understand & change emotions)

Understand what you’re feeling, reduce emotional vulnerability, and build experiences that create more positive emotion.

Interpersonal Effectiveness (ask, say no, keep self-respect)

Build relationships, boundaries, & self-respect. Learn to say no and ask for what you want.

Resources