What it is
DBT, or dialectical behavior therapy, is a structured form of talk therapy that blends acceptance and change. The word "dialectical" points to holding two truths at once: accepting yourself as you are while also working toward meaningful change.
DBT is often organized around skills in areas many people find useful, such as managing distress, working with emotions, staying present, and navigating relationships. People often learn these skills in individual sessions, skills groups, or a combination.
A DBT therapist is a licensed professional trained in this approach. Some focus on individual work, while others run skills groups. Searching "DBT therapist near me" can connect you with providers who use these methods in your area or online.
How it’s traditionally been approached
Dialectical behavior therapy grew out of cognitive and behavioral traditions and was originally developed to support people who experience very intense emotions and relationship struggles. Over time, its skills-based approach has been applied more broadly.
Historically, people with strong emotional swings were sometimes misunderstood or told simply to "calm down." DBT offered a different framework, one that validated emotional experiences while also teaching practical skills to work with them.
Today, DBT is widely recognized among talk-therapy approaches. Many therapists weave DBT-informed skills into their work, and related methods like ACT, compassion-focused, and schema therapy share an emphasis on accepting difficult inner experiences while building new patterns.
How a therapist may help
A therapist using DBT and related cognitive or behavioral approaches may help you notice the thoughts, urges, and feelings that show up in hard moments, and explore steadier ways to respond. This is framed as a possibility, not a guaranteed outcome.
Sessions are generally collaborative. You and your therapist might look at specific situations, name what emotions arise, and practice skills for staying grounded, tolerating distress, or communicating more clearly. Some people also join a DBT skills group alongside individual work.
Because everyone is different, a good therapist tailors the pace and focus to you. The aim is usually to help you build a toolkit you can draw on in daily life, rather than following a rigid script.
Where mind meets body
Intense emotions aren't only in the mind. Feelings like anxiety, anger, or panic often show up in the body too, as a racing heart, tight chest, or a flood of restlessness. Thoughts, emotions, and the body's stress response constantly influence one another, which is part of why emotional overwhelm can feel so physical.
For this reason, some people pair thinking-based work like DBT with body-based (somatic) practices for a more whole-person approach. If you'd like to learn about body-centered options, our sister site Somatic Experiences explores them. Neither approach replaces the other; many people find value in combining what fits them.
Explore on Somatic Experiences: nervous system regulation →Explore on Somatic Experiences: polyvagal →Explore on Somatic Experiences: nervous system dysregulation →
Keep in mind
- DBT and related skills are often used by people navigating serious challenges, and care in those situations should be guided by a licensed professional.
- If you or someone you know is in crisis or thinking about self-harm or suicide, in the US you can call or text 988 or call 911.
- Coaching, skills groups, and self-help resources can be supportive, but they are not a substitute for treatment of any condition.
- Any decisions about medication are made with a licensed prescriber.
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Frequently asked questions
What does a DBT therapist do?
A DBT therapist uses dialectical behavior therapy to help you work with intense emotions, distressing moments, and relationships. They typically combine acceptance and change, helping you build practical skills while validating your experience. Some work one-on-one, and others lead skills groups.
How do I find a DBT therapist near me?
You can search directories like Therapists.plus for licensed providers who list DBT or dialectical behavior therapy among their methods. Consider whether you prefer in-person or online sessions, and look for someone whose focus and approach feel like a fit for you. Many offer a brief consultation to help you decide.
What is the difference between DBT and CBT?
CBT, or cognitive behavioral therapy, generally focuses on the links between thoughts, feelings, and behaviors. DBT grew from that tradition but places extra emphasis on accepting difficult emotions while building skills to manage them. Many therapists draw on both approaches depending on your needs.
What is a DBT skills group?
A DBT skills group is a setting where people learn and practice DBT skills together, often guided by a trained facilitator. Groups typically cover areas like managing distress, working with emotions, and relationships. They are educational and skills-focused, and are not a substitute for treatment of any condition.
Can DBT help with anger or emotional overwhelm?
Many people find that DBT-informed skills support them in noticing and working with strong feelings like anger or overwhelm. A therapist may help you build steadier ways to respond in hard moments. Results vary from person to person, and a licensed professional can help you find the right fit.
Is DBT available online?
Yes, many DBT therapists offer sessions online as well as in person. Online therapy can make it easier to connect with a provider who uses this approach, especially if local options are limited. Check that any provider you choose is licensed to work in your location.
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.
