Dialectical Behaviour Therapy (DBT) Toronto | Dialectical Behaviour Therapy (DBT) Ottawa

Dialectical Behaviour Therapy (DBT)

Dialectical Behaviour Therapy (DBT) is a structured, evidence-based approach to psychological treatment. DBT is designed to help people manage strong emotions, improve relationships, and cope in healthier ways.

The core of DBT lies in balancing two key concepts:

Acceptance: Learning to acknowledge and accept your thoughts, feelings, and experiences as they are, without judgment.
Change: Developing skills to actively make positive changes in your behaviour and emotional responses.

This unique balance of acceptance and change helps individuals gain control over their lives and achieve emotional stability.

What Does DBT look like in practice?

DBT offers practical, actionable tools that can help you feel more in control of your emotions, reduce impulsive or harmful behaviours, and build stronger, more supportive relationships. These skills target four main areas:

Mindfulness: Mindfulness is about being fully present in the moment without judgment. It helps you notice your thoughts, emotions, and sensations without being overwhelmed by them. This skill is essential for gaining clarity and responding thoughtfully instead of reacting impulsively.
Distress Tolerance: Life is full of stressful situations, and distress tolerance skills teach you how to manage those moments without making things worse. These skills help you cope with crises, tolerate pain, and find ways to self-soothe during difficult times.
Emotion Regulation: Emotion regulation skills are designed to help you understand, name, and manage your emotions more effectively. Over time, these tools can help you feel more balanced and in control.
Interpersonal Effectiveness: DBT offers strategies to communicate clearly, set boundaries, and handle conflict in a healthier way. These skills allow you to maintain meaningful connections while respecting your own needs and values.

If you often feel overwhelmed by your emotions, struggle with impulsive behaviours, or have difficulty maintaining healthy relationships, DBT could be a good fit for you. Recovery is possible. Contact us for more information.

*Disclaimer: This webpage is intended for informational purposes only and should not be considered as medical advice. If you are experiencing mental health challenges, please consult with a qualified healthcare professional for an accurate diagnosis and appropriate treatment recommendations.*

Mindfulness: Mindfulness is about being fully present in the moment without judgment. It helps you notice your thoughts, emotions, and sensations without being overwhelmed by them. This skill is essential for gaining clarity and responding thoughtfully instead of reacting impulsively.

Distress Tolerance: Life is full of stressful situations, and distress tolerance skills teach you how to manage those moments without making things worse. These skills help you cope with crises, tolerate pain, and find ways to self-soothe during difficult times.

Emotion Regulation: Emotion regulation skills are designed to help you understand, name, and manage your emotions more effectively. Over time, these tools can help you feel more balanced and in control.

Interpersonal Effectiveness: DBT offers strategies to communicate clearly, set boundaries, and handle conflict in a healthier way. These skills allow you to maintain meaningful connections while respecting your own needs and values.