Dialectical Behaviour Therapy (DBT): Skills for Emotional Balance and Resilience

Overview

Dialectical Behaviour Therapy (DBT) is an evidence-based treatment that helps people manage intense emotions, improve relationships, and create a life that feels more stable and fulfilling. Originally developed by Dr Marsha Linehan, DBT combines cognitive-behavioural strategies with mindfulness and acceptance-based techniques.

How It Works

The word dialectical means balancing two seemingly opposite ideas — accepting yourself as you are while also working toward change. DBT helps people hold both truths at once, reducing emotional extremes and impulsive reactions that can lead to distress or conflict.

It teaches four key skill areas:

• Mindfulness – staying present and aware in the moment

• Distress Tolerance – managing crises and strong emotions without making things worse

• Emotion Regulation – understanding and reducing emotional vulnerability

• Interpersonal Effectiveness – building healthier, more assertive relationships

When It Helps

DBT has strong evidence for people experiencing emotional dysregulation, impulsivity, chronic suicidality, self-criticism, or relationship difficulties. It’s also effective for borderline personality disorder and complex trauma.

At MindSure Psychology

DBT principles are integrated flexibly — whether through full skills programs or tailored individual sessions — to help you strengthen emotional balance, resilience, and connection with others.