Dialetical Behavior Therapy

DBT teaches practical skills in mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness, helping you manage intense emotions, navigate challenges, and build healthier relationships through effective communication and problem-solving.

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A Day in a Dialetical Behavior Therapy Session

Dialectical Behavior Therapy (DBT) works by equipping clients with practical skills to manage intense emotions, improve interpersonal relationships, and make mindful decisions.

By focusing on four key areas—mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness—DBT provides clients with actionable tools to navigate challenges with confidence. This structured approach encourages personal growth through skill-building, fostering resilience, and empowering clients to create lasting, positive change in their lives.

Meet Maya, a 29-year-old artist who struggles with intense emotions and self-doubt that often disrupt her relationships. She feels misunderstood and overwhelmed, especially during conflicts.

Today, Maya begins a Dialectical Behavior Therapy (DBT) session to learn new skills for managing her emotions and communicating more effectively.

The Session Begins

Maya’s therapist introduces her to the DEAR MAN technique, a DBT skill designed to help her express her needs assertively while maintaining respect for herself and others. The therapist asks Maya to reflect on a recent situation where she felt unheard: a disagreement with her best friend over a canceled plan.

Maya recalls the interaction, saying, “I was so angry I couldn’t even explain why it upset me. I just lashed out and regretted it later.” The therapist reassures her and suggests they practice using DEAR MAN to navigate such moments in the future.

The Breakthrough Moment

Midway through the session, Maya has an “aha” moment. “I’ve always thought standing up for myself would make things worse, but this feels... calm and fair.”

She realizes that expressing her needs doesn’t have to lead to conflict—it can actually bring clarity and understanding.

Her therapist celebrates her progress and encourages her to practice this technique in a real-life situation. Maya sets a goal to revisit the conversation with her friend, using the DEAR MAN framework.

Applying the Skill

The therapist walks Maya through each step of DEAR MAN:

Describe: Maya learns to clearly describe the situation without judgment. “When you canceled our plans at the last minute, I felt disappointed because I was looking forward to spending time together.”
Express: She practices expressing her feelings. “It made me feel like our plans weren’t important to you.”
Assert: Maya practices stating her need. “I need more notice if you have to cancel, so I can adjust my expectations.”
Reinforce: She reinforces the benefit. “If we can communicate like this, it will help me feel more secure in our friendship.”

The therapist role-plays the conversation with Maya, helping her refine her tone and approach. Maya begins to feel more confident, realizing how clear communication could reduce her frustration and strengthen her relationships.

The Outcome

Over the next few weeks, Sarah builds momentum. Each small win reinforces her confidence. By focusing on what’s working, she shifts her mindset and tackles challenges with resilience. Through SFBT, Sarah transforms not only her approach to work but also her belief in herself.

This is the power of Solution-Focused Brief Therapy: guiding you to uncover the solutions already within you and helping you create the life you envision.

How Does Dialectical Behavior Therapy (DBT) Work?

Dialectical Behavior Therapy (DBT) is a structured, evidence-based therapy designed to help individuals manage intense emotions, build healthy relationships, and make mindful decisions. It combines cognitive and behavioral strategies with mindfulness techniques to promote emotional regulation and resilience.

Here’s how it works:

DBT teaches mindfulness skills to help clients stay present in the moment. By focusing on awareness and acceptance, clients learn to observe their emotions and thoughts without judgment, reducing impulsive reactions.
You can develop practical strategies to manage crises and tolerate distressing situations without making them worse. These skills include distraction, self-soothing, and acceptance to help individuals navigate difficult moments more effectively.
DBT provides tools to identify, understand, and manage intense emotions. Clients learn how to reduce emotional vulnerability and build emotional resilience, enabling them to respond to life’s challenges with greater control and balance.
Through DBT, clients build skills to communicate their needs clearly and assertively while maintaining respect for themselves and others. This helps strengthen relationships, set healthy boundaries, and resolve conflicts constructively.

By combining mindfulness, emotional regulation, and interpersonal strategies, DBT helps clients gain confidence, improve their relationships, and build a life they value.

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Perfect for you if: You want to improve communication, express your needs assertively, and maintain healthy relationships without compromising your self-respect.

Interpersonal Effectiveness

These tools are offered as part of a commitment to make mental health support accessible, practical, and transformative.

They’re designed to give you immediate value, equipping you with techniques you can use anytime to improve your mindset, make progress, and feel empowered in your personal growth journey.

Whether you’re starting therapy, continuing your work independently, or just exploring new approaches, these worksheets are here to support you every step of the way.

Perfect for you if: You want to assess your current situation, track your progress, and map out practical steps to move closer to your goals.

Emotional Regulation

Tiffany Graham is a Licensed Clinical Social Worker and a Qualified Supervisor with over nine years of experience in Mental Health and Substance Use Disorder.

A first-generation college graduate of Caribbean descent, she holds a dual bachelor’s degree in Criminal Justice and Sociology from FAU and a Master’s in Social Work from FIU.

Tiffany's expertise includes EMDR therapy, addiction counseling, and mental health treatment for young adults to geriatric clients. She specializes in supporting individuals, couples, and families facing trauma, addiction, anxiety, depression, relationship issues, and more.