What is DBT?
Dialectical Behavior Therapy (DBT) was developed by Dr. Marsha Linehan and is one of the most effective treatments for emotional dysregulation, borderline personality disorder, and chronic suicidal thoughts. But you don't need a diagnosis to benefit from DBT skills — they work for anyone who struggles with intense emotions.
DBT has four main modules:
Distress Tolerance
Survive crisis moments without making things worse
Emotional Regulation
Understand and manage intense emotions
Interpersonal Effectiveness
Navigate relationships while respecting yourself
Mindfulness
Stay present and observe without judgment
🔥 Distress Tolerance Skills
For when emotions are overwhelming and you need to get through a crisis without making things worse.
TIPP Skills
Temperature, Intense exercise, Paced breathing, Paired muscle relaxation — change your body chemistry fast.
ACCEPTS (Distraction)
Activities, Contributing, Comparisons, Emotions, Pushing away, Thoughts, Sensations — healthy distraction.
Self-Soothe with Five Senses
Use each of your five senses to comfort yourself during difficult moments.
🧊 TIPP — Change Your Body Chemistry
🎭 Emotional Regulation Skills
For understanding, reducing vulnerability to, and changing unwanted emotions.
Opposite Action
When your emotion doesn't fit the facts or acting on it is harmful, do the opposite of what the emotion urges.
Check the Facts
Challenge your interpretation of events. Is your emotional response based on facts or assumptions?
PLEASE Skills
Reduce emotional vulnerability by treating Physical illness, balanced Eating, avoiding Altering substances, Sleep, and Exercise.
💬 Interpersonal Effectiveness
For asking for what you need, saying no, and maintaining relationships while keeping self-respect.