🌊 Dialectical Behavior Therapy (DBT)

🌿 Balancing Acceptance and Change

Life can feel overwhelming when emotions swing too far or too fast. Dialectical Behavior Therapy (DBT) helps people find balance — between accepting where they are and building the skills to create meaningful change.

At Mara’s Lighthouse, we use DBT to support individuals who experience emotions intensely, helping them regulate those emotions, navigate relationships with confidence, and live with greater stability and self-compassion.

💭 What Is DBT?

DBT is a form of talk therapy developed in the 1970s by psychologist Dr. Marsha Linehan. It’s based on Cognitive Behavioral Therapy (CBT) but specifically adapted for those who struggle with strong emotional responses or self-destructive behaviors.

The word dialectical means combining opposites. DBT focuses on two essential truths:
1️⃣ You can accept yourself and your current reality.
2️⃣ You can also change unhelpful behaviors and emotional patterns that cause suffering.

This balance — acceptance and change — is at the heart of DBT.

🌱 Who Can Benefit from DBT

DBT is especially effective for people who have difficulty managing or regulating their emotions. It’s proven helpful for:

Borderline Personality Disorder (BPD)
Self-harming or suicidal behaviors
Post-Traumatic Stress Disorder (PTSD)
Substance use disorders
Eating disorders (especially binge eating and bulimia)
Depression and anxiety
Chronic emotion dysregulation or frequent mood swings

These conditions often share a common thread: overwhelming emotions that can lead to impulsive or self-defeating behaviors. DBT helps replace those behaviors with skills that support healing, self-respect, and balance.

🪞 How DBT Works

DBT is a structured, skills-based therapy. Treatment usually includes a combination of individual and group sessions, along with coaching support between appointments.

Core components of DBT include:

1️⃣ Pre-Assessment & Commitment

Before starting DBT, you’ll meet with your therapist for an assessment to determine if DBT is the right fit. You’ll learn about the process, discuss expectations, and agree to a shared commitment to the work ahead.

2️⃣ Individual Therapy

Weekly one-on-one sessions (typically 45–60 minutes) focus on your personal goals, challenges, and progress. Together, you’ll:

Reduce life-threatening behaviors (such as self-harm or suicidal thoughts)
Address barriers to therapy or personal growth
Learn new coping strategies to replace harmful habits
Track emotions and behaviors using a diary card to spot patterns

3️⃣ Group Skills Training

In these sessions, you’ll learn and practice DBT skills in a structured, classroom-style environment. This is not a traditional support group — it’s focused on learning and applying specific tools for daily life.

The four key DBT skill modules are:

🧘 Mindfulness — staying present and aware without judgment
🌊 Distress Tolerance — managing crisis moments without making them worse
💬 Interpersonal Effectiveness — maintaining healthy relationships and boundaries
💖 Emotion Regulation — identifying and adjusting emotional responses

4️⃣ Crisis Coaching (Between Sessions)

DBT often includes access to brief coaching calls during times of distress. You can reach out for guidance on using your DBT skills in real-world moments when emotions feel unmanageable.

Your therapist will set clear boundaries around when calls are available, ensuring support while maintaining structure and safety.

⚖️ Benefits of DBT

DBT is one of the most researched therapies for emotion regulation. Studies show it leads to:

Fewer incidents of self-harm or suicidal behavior
Less anger and impulsivity
Decreased substance use
Improved mood stability
Reduced hospitalization
Better relationships and communication
Greater confidence and emotional resilience

Many clients find DBT empowering because it offers concrete, teachable skills — not just insight, but actionable tools to use every day.

⏳ What to Expect

DBT typically lasts six months to one year, depending on your goals and progress. For some conditions, especially borderline personality disorder, treatment may continue longer.

At Mara’s Lighthouse, we focus on building sustainable change — not quick fixes. Every step forward, no matter how small, is progress toward emotional balance and self-trust.

🌸 DBT at Mara’s Lighthouse

Our DBT-trained therapists provide care that is:

Trauma-informed and compassionate — we meet you where you are, not where you “should” be.
Collaborative and structured — you’ll have clear goals and consistent support.
Integrated with prescriber support — when appropriate, our in-house provider can assist with medication management to help regulate mood and anxiety.
Culturally responsive — we honor your lived experience, background, and identity throughout your care.

We also weave DBT principles into other therapies — helping clients strengthen emotional resilience even if they’re not in full DBT programming.