Dialectical Behavior Therapy (DBT) is a type of talk therapy that was developed in the 1970s by Marsha Linehan, an American psychologist. It is based on cognitive-behavioral therapy (CBT) but is specially adapted for people who experience emotions very intensely. DBT is especially effective for people who have difficulty managing and regulating their emotions. It has proven to be effective for treating and managing a wide range of mental health conditions, including borderline personality disorder (BPD), self-harm, and suicidal behavior.

The main goal of therapists who use DBT is to strike a balance between validation (acceptance) of who you are and your challenges and the benefits of change. The structure of DBT can vary somewhat from therapist to therapist, but, in general, it involves four types of sessions: DBT pre-assessment, individual therapy, skills training in groups, and phone coaching if needed for crises between sessions. Patients agree to do homework to practice new skills, which includes filling out daily "diary cards" to track more than 40 emotions, urges, behaviors, and skills, such as lying, self-injury, or self-respect.

DBT is an effective treatment to help people who experience very intense, negative emotions. Although it may be difficult and time-consuming to find the right DBT therapist for you, it’s important to keep trying. The sooner you can start therapy — and stay committed to it — the sooner you’ll have an opportunity to improve your emotional regulation skills and overall mental health.