What is DBT Therapy?

What is it? Should you try it? What’s it good for? And what does it even mean?

A lot of people use psychological jargon that makes DBT sound complicated. So here, we’re breaking it down in plain language. By the end of the blog post, you’ll know a lot more about DBT therapy than you did before.

What Is DBT?

DBT stands for dialectical behavior therapy (sometimes called dialectical behavioral therapy).

It is an evidence-based practice developed in the late 1970s and early 1980s by Dr. Marsha Linehan. Originally, it was created to treat borderline personality disorder, but since then it has been shown to help with many different conditions—including ADHD, anxiety, and PTSD, among others.

If you’d like to see the research, you can visit the Behavioral Tech website, the official DBT site, which has details on studies and outcomes.

The Two Sides of DBT

I like to think of DBT in two ways:

1. Skills and Tools

   • DBT is manualized, meaning it comes with worksheets, homework, and structured exercises.

   • These are practical skills that therapists teach clients.

2. An Approach or Framework

   • DBT is also a way of thinking about therapy.

   • At its core, it emphasizes living from the wise mind—a balance between our emotion mind and our logic mind.

   • Acting only out of emotions or only out of logic creates problems. DBT encourages combining the two to live more effectively.

DBT Programs vs. DBT-Informed Therapy

There are two main ways DBT is delivered:

• Formal DBT Programs:
  These are structured, intensive programs lasting a year or more. They usually involve group therapy, individual therapy, and coaching. They are highly structured but not always widely available.

• DBT-Informed Therapy:
  Many therapists, including myself and my team, practice DBT-informed therapy. This means we’ve received DBT training and integrate DBT skills into sessions, but we don’t run a full, rigid program.

  • This allows for more flexibility.

  • Therapists can choose the skills that best fit each client’s needs.

The Four Core Modules of DBT

DBT is organized into four main sections, each with its own set of skills and tools:

1. Mindfulness

   • Skills to help you stay present in the moment.

2. Emotion Regulation

   • Tools for managing emotions more effectively.

3. Interpersonal Effectiveness

   • Skills for improving relationships and communication.

4. Distress Tolerance

   • Techniques for handling overwhelming emotions and crises.

These modules cover a wide range of life challenges. Together, they provide structured, step-by-step tools that make abstract concepts—like “calming down” or “managing stress”—practical and teachable.

Why People Like DBT

One of the reasons DBT is so popular is that it is manualized and organized. Instead of vague advice, clients receive:

• Handouts

• Step-by-step skills

• Practical tools they can actually use

This makes DBT approachable, actionable, and easier to practice in daily life.

A High-Level Summary

To sum up:

• DBT = Dialectical Behavior Therapy

• It’s an evidence-based practice effective for many mental health issues

• It is both practical (skills and tools) and theoretical (a framework)

• Its foundation is helping people find the wise mind—a balance between emotion and logic

• It can be delivered as a full program or in a more flexible DBT-informed approach

Living from the wise mind—balancing logic and emotions—can help people lead more effective and balanced lives.

Final Thoughts

This was a high-level overview of DBT in plain language. I hope you found it helpful and informative.

At PRGRS Therapy, we specialize in DBT Therapy in NY. If you’re interested in learning more, book a free call by clicking the button below.