DBT Explained: Skills for Managing Big Emotions
DBT stands for Dialectical Behavior Therapy, created by Dr. Marsha Linehan specifically for people who experience emotions very intensely. If you've ever felt like your emotions take over your entire life - anger that explodes without warning, sadness so deep it's hard to get out of bed, or anxiety that makes your heart race for hours - DBT might be exactly what you need.
The word "dialectical" means finding balance between opposites. In DBT, you learn that two seemingly opposite things can both be true at the same time. For example, you can accept yourself as you are right now AND still want to change and grow.
DBT teaches four core skill modules:
Mindfulness - This isn't just meditation. It's learning to stay present in the current moment instead of getting lost in "what if" worries about the future or painful regrets about the past. When you're mindful, you can respond thoughtfully instead of reacting impulsively.
Distress Tolerance - Life will always have painful moments. These skills teach you how to survive crisis situations without making them worse through impulsive actions you'll regret later.
Emotion Regulation - Learn to identify what you're feeling, understand what triggered it, and develop healthy ways to manage intense emotions without being completely overwhelmed by them.
Interpersonal Effectiveness - Master the art of asking for what you need, saying no when necessary, and maintaining important relationships even during conflict.
Think of DBT like learning to be an expert surfer in the ocean of your emotions.