Dialectical Behavior Therapy (DBT) is a type of therapy that helps people manage emotions, behaviors, and relationships. Developed by Marsha Linehan, DBT combines mindfulness and problem-solving.

The goal is to develop skills for emotional regulation, distress tolerance, and better relationships. It’s often used for borderline personality disorder but also helps with depression, anxiety, and PTSD.

Key Concepts in DBT

DBT embraces "dialectics," the idea that opposites can coexist—like accepting yourself while working to change.

• Mindfulness: Being present, observing thoughts and feelings without judgment.
• Distress tolerance: Coping with difficult emotions without worsening the situation.
• Emotional regulation: Managing emotions instead of being controlled by them.
• Interpersonal effectiveness: Communicating effectively for healthier relationships.

Common DBT Skills

• Radical acceptance: Accepting reality as it is.
• Deep breathing: Calming the mind and body with slow breaths.
• Grounding techniques: Using senses to stay present.
• "I" statements: Expressing feelings without blaming others.

DBT empowers individuals to live more fulfilling lives through effective emotional and relational skills.