DBT Tools

DBT Tools


Overview of DBT

Dialectical behavior therapy (DBT) is a type of cognitive behavior therapy (CBT) developed by Dr. Marsha Linehan in the 1990s and adapted by Drs. Alec Miller and Jill Rathus for adolescents.



Often our minds get pulled in a whole bunch of different directions. Mindfulness, in DBT, is focusing on one and only one thing while intentionally paying attention to what is happening right now, without judgment.


Walking the Middle Path

One of the goals of DBT is to “walk the middle path.” This means avoiding thinking in terms of black and white and instead look for the grey.


Emotion Regulation

Emotion regulation skills focus on understanding emotions, building resilience, and decreasing both vulnerability and suffering through skill use.


Interpersonal Effectiveness

Not only do our relationships impact our emotions, our emotions impact our relationships. The interpersonal effectiveness skills help us create and keep positive and healthy relationships.


Distress Tolerance

Bad things happen to all of us at some point or another. And sometimes it even feels like a lot of hard things are happening back to back or all at once.