If you feel overwhelmed by emotions, struggle with impulsive reactions, or find it difficult to maintain healthy relationships, Dialectical Behavior Therapy (DBT) offers powerful, evidence-based tools to help you build a more stable and meaningful life.

At WellHome Psychology, we offer DBT-informed treatment tailored to your individual needs—with the option of integrating skills into real-life settings through our community-based approach. Whether you're an adult, teen, or caregiver, DBT can help you manage distress, strengthen relationships, and create lasting emotional balance.

What Is DBT

DBT is a structured therapy that teaches skills to help you:

•  Regulate intense emotions
•  Reduce impulsive behaviors
•  Improve communication and boundaries
•  Manage stress and distress more effectively
•  Practice mindfulness and stay grounded in the present

Originally developed for individuals with borderline personality disorder, DBT is now widely used to treat a variety of concerns. It combines validation (accepting things as they are) with change strategies (learning new ways of coping)—so you can feel seen, supported, and empowered.

What Can DBT Help With?

DBT has been shown to be effective for a range of mental health challenges, including:

•  Intense emotional dysregulation
•  Self-harm or suicidal thoughts
•  Relationship difficulties
•  Borderline personality disorder (BPD)
•  Mood disorders (depression, bipolar disorder)
•  Anxiety and panic
•  Trauma and complex PTSD
•  Impulsivity or risky behaviors
•  Eating disorders
•  Substance use issues

Core DBT Skills You'll Learn

DBT focuses on four primary skill areas:

1. Mindfulness – Staying present, aware, and nonjudgmental
2. Distress Tolerance – Getting through emotional crises without making things worse
3. Emotion Regulation – Understanding and managing intense feelings
4. Interpersonal Effectiveness – Building and maintaining healthy relationships, while asserting your needs

These skills are taught, practiced, and applied both inside and outside of sessions—helping you build confidence and emotional resilience.

What to Expect in DBT Therapy

DBT treatment at WellHome Psychology is individualized and skills-focused, and may include:

•  Individual therapy sessions to address your goals and apply skills to your life
•  Skills coaching and worksheets to practice between sessions
•  Real-world application through community-based exposures when appropriate

For example:

•  Practicing distress tolerance while navigating a stressful situation in public
•  Using mindfulness skills during a walk or physical activity
•  Rehearsing communication strategies in real-life social settings

These experiences make the therapy feel real, relevant, and empowering.

What to Expect in Therapy

We begin with a comprehensive assessment and goal-setting session. Once trust and understanding are established, we'll begin exposure work using:

•  Imaginal exposure (processing the memory through narrative)
•  In vivo exposure (supported real-life practice)
•  Between-session assignments that reinforce new learning

We will also discuss confidentiality considerations when engaging in public settings, and we'll take steps to respect your privacy while ensuring you feel safe and supported.

How Long Does DBT Therapy Take?

DBT is typically a longer-term therapy, often lasting 6 months to 1 year, depending on your needs. However, many clients begin to experience meaningful shifts in behavior and emotional stability within the first few months.

Is DBT Effective?

Yes. DBT is one of the most well-researched and supported therapies for emotion dysregulation and complex mental health needs. It is recommended by:

• The American Psychological Association (APA)
• The National Institute of Mental Health (NIMH)
• The Substance Abuse and Mental Health Services Administration (SAMHSA)

Clients often report improved relationships, fewer crisis episodes, and a stronger sense of control over their thoughts and behaviors.

Recommended DBT Videos

Explore these videos to get a feel for DBT skills and how they work:
Note: These videos are for education and support, not a substitute for therapy. DBT should be guided by a trained mental health professional.

1. What is Dialectical Behavior Therapy?

DBT is an effective way to help people understand and experience their painful thoughts and feelings while finding less dangerous ways to cope. Channel: Psych Hub

2. What is DBT for adolescents (DBT)?

DBT helps build a life worth living. Channel: UC San Francisco (UCSF)

3. DBT Skills: Mindfulness and Radical Acceptance

Radical acceptance is one of the tolerance skills in DBT. Channel: Self-Help Toons

At WellHome Psychology, we help you take DBT off the page and into your life.
Whether in the therapy room or out in the world, we're here to help you practice, grow, and thrive—with support every step of the way.
If you'd like to learn more or explore whether DBT is a good fit for you, please contact us to schedule a consultation.