At Konick and Associates, our mission is to help you become the best version of yourself through compassionate, research-based care. One powerful approach we offer is Dialectical Behavior Therapy, or DBT—a therapy that helps clients of all ages find balance, regulate emotions, and build healthier relationships.
In this blog, we’ll break down what DBT is, how it works, when it’s helpful, and offer real-world examples of what DBT looks like in action.
What Is DBT?
Dialectical Behavior Therapy (DBT) is a type of cognitive-behavioral therapy originally developed by Dr. Marsha Linehan to support individuals struggling with intense emotions and relationship difficulties. The term “dialectical” means balancing two opposing ideas—such as acceptance and change—which is at the heart of DBT.
DBT helps people learn practical skills to:
- Manage overwhelming emotions
- Cope with stress in healthier ways
- Improve communication and relationships
- Stay present and mindful, even in difficult situations
Who Is DBT For?
DBT was originally designed to support individuals with borderline personality disorder and chronic suicidal thoughts, but over time, research has shown its effectiveness for a wide range of challenges, including:
- Anxiety and depression
- Emotion dysregulation
- Self-harm or suicidal thoughts
- Trauma-related symptoms
- Eating disorders
- Relationship struggles
- Impulse control issues
At our practice, DBT is used with teens, adults, and families who may feel like their emotions are constantly overwhelming or who are stuck in unhelpful patterns that make life harder than it needs to be.
The Four Core Skills of DBT
DBT focuses on teaching and practicing four key skill areas:
- Mindfulness – Learning to stay present in the moment and observe your thoughts and feelings without judgment.
- Distress Tolerance – Building tools to get through crisis moments without making the situation worse (like turning to self-harm, substance use, or shutting down).
- Emotion Regulation – Understanding your emotions and learning how to manage them, rather than feeling like they control you.
- Interpersonal Effectiveness – Learning how to ask for what you need, set boundaries, and navigate conflict in healthy, respectful ways.
What Does DBT Look Like in Practice?
Here are a few examples of how DBT skills might be used in everyday life:
Example 1: Teen with Big Emotions
A 14-year-old who often feels overwhelmed at school learns mindfulness and emotion regulation skills to pause, breathe, and label what they’re feeling (“I’m anxious because I’m afraid of failing this test”) instead of shutting down or lashing out. This allows them to then implement healthy and effective coping strategies to reduce these anxious feelings.
Example 2: Adult in Recovery
An adult managing anxiety and past trauma uses distress tolerance tools like “TIPP” skills (temperature, intense exercise, paced breathing, progressive muscle relaxation) to navigate a panic attack, rather than turning to old, harmful coping behaviors.
Example 3: Couple in Conflict
A couple struggling with communication learns interpersonal effectiveness skills like “DEAR MAN” to express their needs clearly without attacking or withdrawing—leading to fewer arguments and more connection.
How DBT Is Delivered
DBT can be offered in different formats depending on the client’s needs:
- Individual Therapy to help apply skills to personal life situations.
- Group Skills Training to learn and practice DBT tools in a structured setting.
- Family Support to help parents or partners understand DBT and reinforce healthy change.
Our DBT therapist, Megan White, LPC, is trained in DBT and works with children, teens, and adults to build a life worth living—step by step, skill by skill.
Interested in Learning More?
If you or your loved one struggles with overwhelming emotions, conflict, or impulsive behaviors, DBT may be a powerful tool to help you grow. Schedule a session with Megan or contact our team today to learn how DBT can support your journey toward being the best version of you.
