Sometimes emotions arrive so quickly and strongly that there seems to be no space between feeling and reacting. You may shut down, lash out, panic, withdraw, or do something that helps for a moment but causes more pain later.
Dialectical Behavior Therapy, known as DBT, offers practical skills for creating more space and choice.
The word “dialectical” means holding two truths at once. In DBT, that often sounds like this: your reactions make sense given what you have lived through, and you can learn new ways to respond.
DBT skills are commonly organized into four areas:
Notice what is happening in the present without immediately judging it or acting on it.
Get through a crisis or emotional wave without making the situation worse.
Understand emotions, reduce vulnerability, and choose responses that support your goals.
Ask for what you need, set boundaries, handle conflict, and protect both self-respect and relationships.
At Obaar, DBT-informed skills may be included in individual therapy for depression, anxiety, and PTSD. We don't claim that every service is a comprehensive DBT program. Your therapist will explain which skills may help and how they connect to your goals.
DBT skills can be especially useful when you feel overwhelmed, emotionally numb, reactive, ashamed, or stuck in painful relationship patterns. They can also support trauma work by helping you stay grounded and tolerate difficult feelings safely.
A skill can make sense on paper and still be hard to use in the middle of a stressful moment. Therapy gives you a place to practice, troubleshoot, and adapt skills to your real life.
Request an Appointment
Call 218-496-3574