DBT stands for Dialectical Behavior Therapy. It was created by Marsha Linehan for people dealing with intense emotions, and it’s now one of the most widely used therapies in mental health.
At its core, DBT teaches four categories of skills that help you handle what life throws at you.
Why DBT Skills Matter
Most people were never taught how to manage overwhelming emotions. DBT fills that gap with practical, learnable tools.
You practice them in counseling. Then you use them in real life — at work, in relationships, in the middle of the night.
The Four Skill Categories
1. Mindfulness
Pay attention to what’s actually happening right now, without judging it.
Core practices:
- Observing — noticing without commenting
- Describing — putting words to what you observe
- Participating — fully engaging in the present moment
2. Distress Tolerance
Getting through hard moments without making things worse.
Key tools:
- TIPP — Temperature, Intense exercise, Paced breathing, Paired muscle relaxation
- Radical Acceptance — stopping the fight with reality so you can respond effectively
3. Emotion Regulation
Having more influence over how you feel.
Key skills:
- Accurate emotion identification
- Opposite Action — when an emotion urges unhelpful behavior, do the opposite
- Building positive experiences
- Reducing emotional vulnerability
4. Interpersonal Effectiveness
Handling relationships with skill.
Frameworks:
- DEAR MAN — making effective requests
- GIVE — maintaining relationship quality
- FAST — preserving self-respect
How You Learn These Skills
Two primary formats:
- Individual counseling — applying skills to your specific life
- Skills groups — structured learning alongside others
You don’t need to be in crisis to benefit. Many people use DBT skills simply to live more steadily.
Learn more: DBT Therapy at Artisan Counseling
Contact us — 757.503.2819
