Dialectical Behavior Therapy

Take control of your emotional health.

Learn skills for leading a less stressful, more satisfying life.

Life is inevitably hard at times, but you don’t have to stay stuck in your struggle with your emotions. We can teach you key skills to improve the outcome of every difficulty you encounter.

Dialectical Behavior Therapy (DBT) is very effective at helping people manage the intense, negative emotions that contribute to anxiety, depression, relationship conflict, and instability. DBT can help you strengthen your ability to handle distress without losing control or reacting in ways that disrupt your life and your connection to others.

Many people, like you, grapple with overwhelming emotions. Genetics and environment play an important role in this difficulty. Your brain may have been hardwired for it from birth. And, neglect, trauma, and disruptions to early relationships also may have significantly influenced your vulnerability to intense, negative emotions. You might find that when you’re angry, sad, or scared, the volume of your emotional experience feels so loud that you can’t cope without getting lost in and overreacting to the noise or tuning out entirely. Of course, neither approach is adaptive and generally makes things worse over time.

The good news is that you can learn to withstand the emotional turmoil successfully and improve your response to the ups and downs in life by developing new, healthier coping strategies. DBT can teach you four essential skills to achieve better emotional control and build your emotional confidence:

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Distress Tolerance

Distress Tolerance will help you deal more effectively with uncomfortable, frustrating, or painful experiences by strengthening your resilience and providing new ways to soften the impact of upsetting situations.

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Mindfulness

Mindfulness will help you feel more present and connected in your life and focus less on painful experiences from the past or anxiety-provoking possibilities in the future. Mindfulness also will help you overcome persistent, negative judgments about yourself and others.
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Emotion Regulation

Emotion Regulation skills will help you accurately identify and describe how you feel and help you modulate your emotions instead of behaving in reactive, impulsive, or destructive ways to deal with them.
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Interpersonal Effectiveness

Interpersonal Effectiveness will give you the tools to express your feelings, beliefs, and needs, set limits and boundaries, and negotiate effective solutions to problems in life and relationships—all while protecting the connection and respect between you and others.

DBT Skills Group

Facilitator Jasminka Rainey, ASW (80212) has specialized training and experience in DBT, particularly for individuals who struggle with anxiety, depression, OCD, and PTSD. Since DBT is exclusively a skills training program, we’re able to accommodate both teens and adults. We strongly encourage at least one parent/caregiver to regularly attend group with teens.

Dialectical Behavior Therapy (DBT) provides clients with new skills to manage intense and/or painful emotions, solve problems more effectively, and decrease conflict in relationships. DBT specifically focuses on providing therapeutic skills in four key areas:

  • Mindfulness focuses on improving the ability to accept and be present in the current moment.
  • Distress Tolerance is geared toward increasing tolerance of negative emotion, rather than trying to escape from it.
  • Emotion Regulation covers strategies to manage and change intense emotions that are causing problems.
  • Interpersonal Effectiveness consists of techniques that improve communication with others in a way that is assertive, maintains self-respect, and strengthens relationships.
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