What it is
Emotions are a normal part of being human, but for some people they arrive fast, feel overwhelming, or stick around longer than they'd like. This silo covers the family of skills and therapies designed to help people notice, understand and respond to strong feelings rather than being swept away by them.
Dialectical Behavior Therapy (DBT) and Acceptance and Commitment Therapy (ACT) are two well-known approaches here. DBT often focuses on skills like emotional regulation, distress tolerance and relating to others, while ACT emphasizes accepting difficult inner experiences and taking action guided by your personal values.
Related topics include self-compassion and compassion-focused approaches, schema therapy, and ways of working with anger or persistent self-criticism. Each offers a different lens, and many people find that one or a blend of them fits their situation.
How it’s traditionally been approached
In the past, intense emotions were sometimes misunderstood or dismissed as simply a matter of willpower or personality. People struggling with strong feelings or self-criticism often didn't have a clear vocabulary or set of tools to make sense of what was happening inside them.
Over time, therapists began developing structured, skills-based approaches. DBT grew out of a need to help people who experience very intense emotions, and ACT emerged from a tradition that emphasizes psychological flexibility—making room for hard feelings while moving toward what matters.
Today, these approaches are widely taught in individual therapy and in skills groups. The focus has shifted from trying to eliminate difficult emotions to learning how to understand, tolerate and work alongside them in a way that supports a meaningful life.
How a therapist may help
A therapist using cognitive or behavioral approaches may help you build a toolkit for noticing emotions earlier, naming them, and choosing responses that fit your goals. Sessions often start with understanding your patterns—what tends to set off big feelings and how you usually respond—before gently exploring new skills.
With ACT, a therapist may help you practice making space for uncomfortable thoughts and feelings while clarifying your values, so your actions line up with what you care about. With DBT-informed work or a DBT skills group, people often learn and practice emotional regulation and distress tolerance skills in a supportive, structured setting.
Compassion-focused and self-compassion work may help some people soften a harsh inner critic, while schema therapy may explore long-standing patterns from earlier in life. None of this is one-size-fits-all; a good therapist tailors the pace and focus to you, and progress generally unfolds over time rather than overnight.
Where mind meets body
Emotions aren't only in the mind—they show up in the body. A racing heart, tight chest, clenched jaw or restless energy are part of the body's stress response, and these physical sensations and our thoughts constantly influence each other. That's one reason intense emotions can feel so hard to think your way out of in the moment.
Because of this mind-body link, some people pair thinking-based therapy with body-based (somatic) practices for a more whole-person approach. If you're curious about working with the body's role in emotion, our sister site Somatic Experiences is a place to learn about body-based options alongside the cognitive and behavioral methods covered here.
Explore on Somatic Experiences: nervous system regulation →Explore on Somatic Experiences: polyvagal →Explore on Somatic Experiences: nervous system dysregulation →
Keep in mind
- This page is educational and is not medical advice, a diagnosis, or a treatment plan.
- When emotions involve trauma, self-harm, thoughts of suicide, disordered eating, substance use or other serious concerns, licensed professionals should guide care.
- In a crisis, people in the US can call or text 988 or call 911.
- Any decisions about medication are made with a licensed prescriber; coaching, groups and self-help are not treatments for any condition.
Guides in this topic
Therapist types
DBT therapists
Dialectical behavior therapy · Emotion regulation · Distress tolerance · Interpersonal effectiveness
DBT skills groups
DBT skills training groups · Multi-family DBT
ACT therapists
Acceptance and commitment therapy · Values work · Cognitive defusion
Anger management therapists
Cognitive-behavioral anger management · Emotion regulation
Schema therapists
Schema therapy · Mode work · Limited reparenting
Compassion-focused therapists
Compassion-focused therapy · Self-compassion training
Frequently asked questions
What is the difference between DBT and ACT?
DBT and ACT are both skills-based therapies, but they emphasize different things. DBT often centers on concrete skills for emotional regulation, distress tolerance and relationships, while ACT focuses on accepting difficult inner experiences and taking action guided by your personal values. Many therapists draw on ideas from both, and the right fit depends on your goals and preferences.
What are emotional regulation skills?
Emotional regulation skills are ways of noticing, understanding and responding to feelings so they feel less overwhelming. They can include recognizing an emotion early, naming it, and choosing a response that fits your goals rather than reacting automatically. A therapist can help you explore these skills in a way suited to your situation.
How do I find a DBT therapist near me?
You can search a directory like Therapists.plus to find independent therapists and DBT skills groups in your area or available online. Look for someone whose approach and experience match what you're seeking, and consider an initial conversation to see whether it feels like a good fit. Fit between you and your therapist often matters as much as the method.
Can therapy help with intense anger?
Many people find that working with a therapist helps them understand what drives their anger and respond to it differently. Approaches may explore the thoughts, situations and body sensations tied to anger, along with skills for managing intense moments. A therapist can tailor the focus to your needs rather than following a fixed script.
What is self-compassion therapy?
Self-compassion-focused approaches help people relate to themselves with more kindness, especially during hard moments or when self-criticism is strong. Rather than demanding you feel positive, this work often involves learning to meet difficulty with understanding, much as you might support a friend. Some people find it pairs well with other cognitive and behavioral methods.
Is a DBT skills group the same as individual therapy?
No—a DBT skills group is typically a structured, educational setting where people learn and practice skills together, while individual therapy is one-on-one and tailored to you. Some people take part in both, and some choose one or the other. Groups are educational and supportive, but they are not a treatment for any condition on their own.
Educational resource. Therapists.plus shares general information and connects people with independent therapists, coaches and groups. It is not medical advice, diagnosis or treatment. Talk with a licensed professional about your health. In a crisis in the US, call or text 988 or call 911.
