Understanding Dialectical Behavioral Therapy
I know how exhausting it feels to be at the mercy of your own emotions. In our work together, I want to help you find a middle path—one where you can validate your deep feelings while also building the practical skills to regulate your nervous system. Dialectical Behavior Therapy (DBT) isn't about ignoring your pain; it's about expanding your capacity for distress tolerance and emotional regulation. Together, we look at the relational patterns that keep you stuck, speaking heart-to-heart to find a way forward that feels safe, grounded, and sustainable for you.
Our Skills-Based Approach
Core Skill
Mindfulness
Helping you build the capacity to stay present without judgment, especially for neurodivergent minds that experience the world intensely.
Core Skill
Emotion Regulation
Translating trauma-informed science into practical tools to navigate high-achievement burnout and emotional exhaustion.
Core Skill
Distress Tolerance
Grounded techniques to help you survive emotional crises without making things worse, building resilience through trauma integration.
Core Skill
Interpersonal Effectiveness
Navigating relational boundaries and patterns, allowing you to ask for what you need while maintaining self-respect and connection.
THE PROCESS
What to Expect in DBT
Beginning DBT therapy is a collaborative, paced journey. We work together to ensure you feel supported while gaining practical tools for your daily life. Here is what our work together typically involves:
- Individual Sessions: Weekly 60-minute sessions focused on applying skills to your specific life situations and relational patterns.
- Skills Practice: Manageable 'homework' between sessions designed to build mastery and confidence without ever feeling overwhelming.
- Personalized Pacing: We move at a speed that respects your nervous system, prioritizing safety and regulation above all else.
- Real-Time Coaching: Integrated support to help you use distress tolerance and mindfulness skills when you actually need them.
Common Questions About DBT
Is DBT therapy only for people with Borderline Personality Disorder (BPD)?
While DBT was originally developed for BPD, it is now widely recognized as a gold-standard treatment for anyone struggling with intense emotions, relational patterns, and impulsivity. It is especially effective for survivors of trauma, high-achieving adults facing burnout, and neurodivergent individuals looking for concrete coping tools.
How does DBT differ from traditional Cognitive Behavioral Therapy (CBT)?
CBT focuses largely on changing thoughts to change feelings. DBT focuses on learning the skills of "turning toward" our emotions and riding the wave of them instead of avoiding. We work on validating where you are right now while simultaneously building the skills to regulate your nervous system. In my practice, we integrate this with a trauma-informed lens to ensure you feel safe while growing.
How long does DBT therapy usually take?
The timeline varies based on your specific goals and history. Some clients find a 6-month intensive skills-building phase gives them what they need, while others choose to continue for a year or longer as we deepen the trauma processing work. We pace sessions to avoid overwhelm, ensuring you feel grounded throughout the process.
What if I'm not good at practicing skills between sessions?
Practice is a core part of DBT, but we approach it with massive compassion. We aren't looking for perfection; we're looking for tiny shifts. If you struggle to practice, that's just more data for us to look at together. We'll find ways to integrate skills that feel practical and doable for your actual life.