Dialectical Behavior Therapy (DBT)
A therapy combining CBT with mindfulness, focusing on emotional regulation, distress tolerance, and interpersonal effectiveness.
What It Means
Dialectical Behavior Therapy (DBT) was developed by Marsha Linehan in the 1980s, originally for people with borderline personality disorder. It has since been adapted for depression, eating disorders, PTSD, and substance abuse.
DBT teaches four core skill sets: mindfulness (staying present), distress tolerance (surviving crises without making them worse), emotional regulation (understanding and managing emotions), and interpersonal effectiveness (communicating needs while maintaining relationships).
The 'dialectical' part means holding two seemingly opposite truths at once: accepting yourself as you are AND working to change. This balance of acceptance and change is central to DBT and distinguishes it from pure CBT.
How This Relates to ILTY
ILTY draws on DBT concepts—particularly distress tolerance and emotional regulation—when helping you through intense moments. When you're overwhelmed, ILTY helps you tolerate the distress rather than escape it, building capacity over time.
Example
During a crisis moment, DBT's TIPP technique helps: Temperature (splash cold water on your face), Intense exercise (even 5 minutes), Paced breathing (exhale longer than inhale), Paired muscle relaxation. These physiologically calm your nervous system when thoughts can't.
Related Terms
A structured therapy that helps you identify and change unhelpful thought patterns and behaviors.
The ability to manage and respond to emotional experiences in healthy ways, rather than being controlled by them.
Paying attention to the present moment, on purpose, without judgment—a practice that reduces anxiety and improves emotional regulation.
The zone where you can experience emotions without becoming overwhelmed (hyperarousal) or shutting down (hypoarousal).
Related Resources
Put Knowledge Into Practice
Understanding concepts is valuable. Applying them to your own life is where the change happens. ILTY helps you do both.