In-person in woodinville, WA & online
dialectical behavior therapy (DBT)
Specialized therapy for teens & adults
You’ve tried to manage your emotions, but nothing helps.
Despite trying therapy in the past,
You’re still struggling with:
Intense emotional reactions.
Relationship conflicts.
Coping with distress.
Difficulty managing overwhelming emotions, leading to feelings of being out of control or reactive in stressful situations.
Struggles with maintaining healthy boundaries, communicating effectively, or navigating interpersonal challenges without escalation.
Turning to harmful behaviors, like self-harm or impulsive actions, as a way to deal with emotional pain or stress.
DBT can help you take control of your emotions and fully engage with your life in a more meaningful way.
Dialectical Behavior Therapy (DBT) is a powerful, evidence-based approach that helps you navigate intense emotions and build healthier ways of coping. By focusing on four core skills—mindfulness, emotion regulation, distress tolerance, and interpersonal effectiveness—DBT equips you with tools to manage overwhelming feelings, improve relationships, and respond to challenges with greater balance and confidence. Whether you’re struggling with mood swings, impulsive behaviors, or difficulty staying present, DBT provides practical strategies and a supportive environment to help you create a life that feels more in control and fulfilling.
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Dialectical Behavior Therapy (DBT) is a research-backed therapy originally developed to treat borderline personality disorder and has since been proven effective for a range of challenges, including mood disorders, self-harm, and emotional dysregulation. The science behind DBT lies in its structured approach, which integrates cognitive-behavioral techniques with mindfulness practices. DBT focuses on building four key skill sets: mindfulness to stay present, emotion regulation to manage intense feelings, distress tolerance to handle crises without harmful reactions, and interpersonal effectiveness to improve relationships. Studies consistently show DBT’s effectiveness in reducing emotional distress, improving coping mechanisms, and fostering long-term emotional resilience.
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DBT sessions are highly structured and focused on teaching practical skills to help you manage emotions, cope with stress, and improve relationships. In individual sessions, your therapist will guide you through identifying and addressing specific challenges in your life, using strategies rooted in mindfulness, emotional regulation, distress tolerance, and interpersonal effectiveness. If you're part of a skills group, you’ll work with others in a supportive setting to learn and practice these tools together. Each session builds on the previous one, giving you a comprehensive toolkit to apply in your daily life. Homework assignments and real-life practice are key components, helping you integrate what you learn into meaningful change.
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DBT can help you take control of overwhelming emotions, reduce harmful behaviors, and improve your relationships. By focusing on mindfulness, you’ll learn how to stay present and grounded, even during challenging situations. Skills in emotion regulation help you manage intense feelings, while distress tolerance provides tools to navigate crises without reacting impulsively. Interpersonal effectiveness training helps you set healthy boundaries, communicate clearly, and build stronger connections. Whether you’re dealing with anxiety, mood swings, or relational struggles, DBT offers practical, evidence-based techniques to help you create a life that feels more balanced and fulfilling.
Dialectical behavior Therapy
“
acceptance is the freedom from needing your cravings satisfied.
marsha m Linehan
who it’s for
dialectical behavior therapy is for you if…
You feel overwhelmed by intense emotions and want tools to manage them more effectively.
You struggle with impulsive behaviors or self-destructive patterns and want healthier coping strategies.
You find it challenging to maintain healthy relationships and want to improve communication and boundaries.
together, we will:
explore
the emotions, thoughts, and behaviors that drive your challenges, and work on developing the skills to navigate them with greater balance and resilience.
uncover
the patterns that influence your emotions and behaviors, helping you gain insight and learn how to respond more effectively to life's challenges.
Regain
a sense of control and emotional balance, empowering you to respond to stress with resilience and create healthier patterns in your life.
Please know this:
you have the strength within you to create lasting change, and together, we can unlock the tools to help you live a more balanced, fulfilling life.
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DBT differs from other therapeutic approaches by combining cognitive-behavioral techniques with mindfulness practices, creating a unique approach to treating emotional dysregulation and relationship issues. While traditional CBT focuses primarily on changing negative thought patterns, DBT emphasizes the importance of accepting and validating one’s emotions while also teaching skills to manage them effectively. DBT is structured around four key modules: mindfulness, emotion regulation, distress tolerance, and interpersonal effectiveness. It also includes a strong focus on real-world application, with therapists providing both individual therapy and skills training in group settings. This dual approach helps individuals not only understand their emotional experiences but also gain practical tools to navigate them in daily life.
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The timeline for seeing results with DBT can vary depending on the individual and the challenges being addressed. Some people may notice improvements in emotional regulation and coping skills within a few weeks, especially as they start learning and practicing the core DBT skills. However, DBT is often used to address long-standing emotional struggles, so significant progress may take several months. The combination of individual therapy and skills group sessions provides ongoing support, and as you continue to practice and apply these skills, improvements in managing stress, relationships, and emotional reactions can become more noticeable. The process is gradual, but with consistent effort, many people experience meaningful, lasting change.
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Schedule a 15-minute video consultation to see if therapy is right for you.