How to Find a DBT Therapist (And What to Ask Before You Commit)
How to find a DBT therapist who actually does the full model — what to ask, where to search, and what to do if access is limited.
Emotional Dysregulation: What It Is and What DBT Does About It
Emotional dysregulation means feelings that are too big, too fast, and too slow to recover from. DBT was built specifically to address it.
Opposite Action DBT: The Skill That Works by Doing the Opposite
Opposite Action is a DBT emotion regulation skill — when your emotion doesn’t fit the facts, you act opposite to its urge to change how you feel.
DBT for Depression: Starting Where You Actually Are
DBT for depression starts where you actually are. Here are the specific skills — PLEASE, Opposite Action, Radical Acceptance — that address it directly.
Real People, Real Skills: Her Body Knew Before She Did
Laura was in her early thirties, high-functioning, and apparently fine. Then her body sent a different message — dangerously high blood pressure and a warning from her doctor that she was headed for a heart attack. This is what happens when managing and coping aren’t the same thing.
The Complete DBT Skills List: Every Skill, Plain Language, No Jargon
A plain-language DBT skills list covering all four modules — Mindfulness, Distress Tolerance, Emotion Regulation, and Interpersonal Effectiveness.
DBT for Anxiety: The Skills That Actually Help When Your Nervous System Won’t Quit
DBT for anxiety uses distress tolerance, mindfulness, and body-based regulation to address what CBT alone sometimes misses. Here’s how it works.
DEAR MAN: The Script for Hard Conversations
DEAR MAN is a DBT interpersonal effectiveness skill for asking for what you need, setting limits, and having the hard conversations you’ve been avoiding.
The Two-Minute Breathing Reset
Your exhale is a brake pedal. Most people don’t know this. When you inhale, your heart speeds up slightly. When you exhale, it slows down. This is called respiratory sinus arrhythmia, and it’s been happening your whole life without your permission or awareness. Today you’re going to use it on purpose. Here’s the practice: breathe …
Check the Facts: Is Your Emotion Telling the Truth?
DBT’s Check the Facts skill helps you figure out if your emotion fits the situation — or if it’s responding to an interpretation instead of reality.