Dialectical Behaviour Therapy (DBT)
A structured, skills-based therapy with strong evidence for intense emotions and self-harm, not just personality disorders.
What it is
DBT is a structured form of therapy that teaches specific, practical skills in four areas: managing intense emotions, tolerating distress, staying present, and navigating relationships. It was originally developed for borderline personality disorder but is now used for self-harm, eating disorders, and anyone whose emotions feel disproportionately intense or hard to regulate.
Good to know
DBT is typically more structured than general talk therapy — it often includes skills groups, homework between sessions, and sometimes phone coaching for in-the-moment support, which is part of why it works well for people who've found general counselling too unstructured to stick with.
What helps
Full DBT programs run over months, but even individual DBT skills (distress tolerance techniques in particular) are useful on their own and worth asking a counsellor about directly.
When to seek help
If emotional intensity feels disproportionate to situations, or self-harm has been part of how you cope, ask specifically whether DBT is available through your counsellor or psychiatric team — it's not offered everywhere, but it's worth requesting.
This page is general information, not a diagnosis or medical advice. If you're in crisis, go to Get Help Now instead of reading further.