DBT – Dialectical Behaviour Therapy

DBT is a type of talk therapy that teaches you four important skills. You learn to feel better, stay calm, and connect with others. It’s like a toolbox full of tools to help you when life feels hard.

DBT helps when feelings seem too big and hard to handle. You learn how to accept your feelings and work toward a better life. It teaches both safety and change, so you feel cared for while you grow.

The Four Big Skills in DBT

1. Mindfulness – Being Here Right Now

Mindfulness means paying attention to what’s happening inside and around you in the present moment. This skill shows you how to breathe slowly and feel what’s going on inside, like noticing your heartbeat or your stomach relaxing without judging. It helps you not get swept up by worries or regrets. With practice, you can better sense when emotions start to rise and choose how to respond instead of just reacting.

2. Distress Tolerance (Staying With Hard Moments)

Distress tolerance teaches ways to stay grounded when emotions feel too big. For example, when you feel sad, you might wrap your arms around yourself or hold a cold pack. Sometimes that’s all you need to feel steadier. These small actions help you get through hard moments without doing something you feel ashamed of later. Over time, they show you that emotions come and go, and you can face them without losing control.

3. Emotion Regulation (How to Soothe Feelings)

Emotion regulation helps you make sense of your strong feelings and learn how to calm them. You start by tracking your moods daily, maybe with a mood chart or a few sentences in a journal. Then you try small habits that make a difference: spending time outside, listening to a favourite song, or talking with a friend. It also helps you learn to talk kindly to yourself, like a friend would. You learn that your feelings are important, but you can also take care of them.

4. Interpersonal Effectiveness (Building Better Talks)

This skill is about talking so people hear you and respecting yourself as you talk. You learn ways to share your needs clearly and listen well, without being pushy or shutting down. For instance, if you need help, you might say, “I feel overwhelmed and need a break.” You also learn to say no without feeling guilty. These tools help you build friendships and feel more connected, even when conversations feel scary or tense.

How DBT Helps You

You don’t have to do everything fast. DBT helps you in small steps.

• You learn skills in group or one-on-one sessions.
• You practice on your own with little “homework.”
• You can call your therapist when you feel stuck to get extra help.

Over time, you start to feel less overwhelmed, make better choices, and feel more in control of your life.

Who DBT Is For

DBT is great for anyone who has strong emotions that feel too much to handle. It helps with anger, sadness, worry, loneliness, or times when life feels overwhelming. It is also helpful for people who want to feel less stuck in their feelings or mind—people who wish to feel more in control and more connected. You don’t need a mental health diagnosis to start DBT. If you want to learn more about feeling safe in your heart and your relationships, this could be helpful for you.

What to Expect in DBT

Your first few sessions will feel kind and safe. The therapist will get to know you and your goals. You will talk about what you want to work on first and make a plan together. Then you start learning the four skill areas. You’ll practice them during sessions and at home using worksheets or small tasks. If things get hard, you can reach out between sessions to stay on track.

How Meela Can Help You Learn DBT

Meela connects you with kind therapists who know DBT well. You can choose someone who feels right for you. You can see them in person or online, whichever makes you feel safest. Your therapist at Meela will help you learn these skills gently. They guide you, listen to you, and help you practice when life feels hard. You don’t have to do it alone.