About DBT
If your emotions tend to arrive fast and loud, if you find yourself doing things in moments of intensity that you later regret, or if relationships seem to go sideways in ways you can’t quite explain, DBT was built with you in mind.
Dialectical Behavior Therapy is a structured, skills-based approach developed specifically for people whose emotional experiences are intense and sometimes overwhelming. The “dialectical” piece refers to a core tension in the therapy: accepting yourself exactly as you are right now while also actively working toward change. Both things are true at once.
DBT is organized around four skill areas. Mindfulness: learning to observe your own experience without immediately reacting to it. Distress tolerance: getting through genuinely hard moments without making the situation worse. Emotion regulation: understanding what’s happening emotionally and having tools to influence it. Interpersonal effectiveness: communicating clearly, holding boundaries, and maintaining relationships without losing yourself in the process.
At Morningside in Salt Lake City, Holladay, and Millcreek, DBT is available through individual therapy and through our DBT skills classes. The skills are taught to be practical, something you can actually reach for in the middle of a difficult moment, not just understand intellectually.
Frequently Asked Questions
Is DBT only for people with borderline personality disorder?
No. DBT started there, but it’s moved well beyond that. Today, it’s used effectively for depression, anxiety, PTSD, eating disorders, addiction, and anyone who struggles with emotional intensity, impulsivity, or difficult relationships. The skills are broadly applicable. If life feels more emotionally overwhelming than it seems like it should, DBT is worth looking at.
How is DBT different from regular therapy?
DBT is more structured and explicitly skill-focused. It’s not just exploration and insight; it’s also about building specific tools you can use in real situations. Sessions typically involve reviewing how the past week went, what skills were (or weren’t) used, and practicing new skills. It’s more active than traditional talk therapy, which is exactly what some people need.
What are some actual examples of DBT skills?
TIPP (Temperature, Intense exercise, Paced breathing, Paired muscle relaxation) is used to quickly reduce emotional intensity. Opposite action helps break the loop of emotion-driven behavior. DEAR MAN is a framework for communicating assertively without damaging the relationship. These might sound like acronyms, but in practice, they become second nature, and they work.
Do I need to do both individual therapy and DBT classes?
Standard DBT combines both, and that’s the most effective format. That said, we understand it’s not always feasible. We’ll figure out what makes sense for your situation, your goals, and your schedule. Some people start with individual DBT-informed therapy and add the group component later.
How long until I notice a difference?
Many people notice shifts in how they handle hard moments within the first few months of consistent DBT work. Full skills training typically runs six months to a year. The skills don’t expire when therapy does — that’s part of the point.
