Dialectical Behavior Therapy (DBT)

What is dialectical behavior therapy (DBT)?

Dialectical behavior therapy, or DBT, helps people manage strong emotions, cope with difficult situations, and build healthier relationships. Therapists often use it as a framework in the therapy room.

What “dialectical” means

The word dialectical means bringing together two ideas that may seem to be opposites. In DBT, those two ideas are acceptance and change.

You practice accepting yourself and your feelings as they are right now. At the same time, you learn new ways to respond and make helpful changes.

Acceptance does not always mean approving of everything or giving anything up. Acceptance means understanding where you are, so you can decide what to do next.

The four skill areas in DBT

DBT teaches skills in four main areas:

• Mindfulness helps you notice what is happening in the present moment.
• Distress tolerance gives you tools to get through a difficult moment without making things even worse.
• Emotional regulation helps you understand and manage your feelings.
• Interpersonal effectiveness supports clear communication, setting personal boundaries, and asking for what you need.

What the skills do for you

The skills give you more choices when emotions feel intense or overwhelming. Here is an example. During a conflict, a person might pause, notice what they are feeling, and choose a response that better fits their goals.

Practice makes the skills work

DBT skills take practice. A therapist can help you apply them to everyday situations.

DBT at Dayrise Wellness

The overall goal of DBT is to manage challenges, strengthen relationships, and build a life that feels more meaningful and manageable.

Our therapists use DBT skills with teens ages 12 and up and with adults, when the skills fit. They often combine DBT with other approaches, such as CBT and ACT.

Meet our therapists in Lombard and Naperville, or meet online across Illinois.

Dayrise Wellness offers therapy for teens ages 12 and up and for adults, with in-person and online options. We are in-network with BlueCross BlueShield PPO, United Healthcare PPO, and Aetna PPO. Book a free consultation or contact our care coordinators to set up an appointment. If you are thinking about hurting yourself, call or text 988 now, or call 911 in an emergency.

Co-authored and clinically reviewed by Colleen Horgan, LCSW, Clinical Therapist. Last reviewed November 5, 2026.

DBT: your questions