🧠 DBT · Dialectical Behaviour Therapy

Your emotional skills toolbelt 🧰

Practical tools to handle intense feelings, build better relationships, and live a life that feels calmer — even in hard moments.

🌿 ACCEPTANCE

You are okay as you are.
Your struggles make sense.

⚡ CHANGE

You can learn new skills.
Build a life worth living.

💡 “Dialectical” = holding two truths at once. Both acceptance AND change work together.

🔧 Your 4 core DBT skills

🧘 Mindfulness
  • “Pause button” between feeling & action
  • Notice thoughts without judging
  • Stay in the present moment
  • Observe, describe, participate
🆘 Distress Tolerance
  • Survive crisis without making it worse
  • Ice water, paced breathing, distraction
  • Accept reality as it is
  • Self-soothe with senses
🌊 Emotion Regulation
  • Name & understand your feelings
  • Reduce emotional vulnerability
  • Ride emotions like waves
  • Act opposite to unhelpful urges
🤝 Interpersonal Effectiveness
  • Ask for what you need (DEAR MAN)
  • Say “no” without guilt
  • Keep self-respect & relationships
  • Balance priorities & people-pleasing

📋 How DBT is structured

  • Weekly individual therapy – one-on-one coaching
  • Weekly skills group (class, not group therapy)
  • Phone coaching – use skills in real life moments
  • Diary card – track emotions & urges (no judgement)
⏱️ 6–12 months typically 📘 Practice at home

❤️ DBT can help with

Intense emotions Borderline personality Depression Anxiety Self-harm / urges Substance use Eating concerns Relationship conflicts

✓ Backed by research · For teens & adults

🎯 Quick takeaway: DBT doesn’t erase emotions — it teaches you to ride the wave without drowning. You practice until skills become second nature.

💬 Ask your therapist or mental health provider about DBT programs near you.
*This overview is for education only — not a substitute for professional care.* If you or someone you know is struggling with conditions mentioned above, reach out to a mental health professional. For immediate support, contact the Steps to Care Clinic, Ekantakuna or call 9851327027