Our methods / DBT
Dialectical behavior therapy (DBT) in virtual IOP
Skills for the moments that feel like too much.
DBT teaches practical skills to handle intense emotions, get through a crisis without making it worse and keep relationships steady. It balances acceptance of where you are with change toward where you want to be.
Four skill modules
Skills groups and individual therapy
Covered by most commercial plans
Skill of the day
Distress tolerance
TIPP: cool down your body fast
Emotion regulation
Opposite action when a feeling misleads you
Mindfulness
Find your wise mind
Interpersonal effectiveness
DEAR MAN: ask for what you need
How DBT works
Acceptance and change, at the same time.
“Dialectical” means holding two things at once: you are doing the best you can, and you can learn to do things differently. DBT builds that balance into every session.
Skills come in four modules. You learn them in group, practice them in real life and bring what happened back to your therapist.
DBT at Thrive
Built into every week.
Skills group
Structured groups that teach one skill at a time, with practice and real examples from the week.
Individual therapy
Your therapist helps you apply the skills to what is hardest for you right now.
Diary cards
A short daily check-in on feelings, urges and the skills you used, so patterns become clear.
The method
What is dialectical behavior therapy?
Dialectical behavior therapy was developed by psychologist Marsha Linehan in the late 1980s. She found that standard CBT could feel invalidating to people in intense emotional pain, so she combined change-focused strategies with acceptance practices drawn from mindfulness.
DBT is organized around four skill modules: mindfulness, distress tolerance, emotion regulation and interpersonal effectiveness. Skills are taught in a structured group, practiced between sessions and applied to real situations with an individual therapist.
The word “dialectical” means holding two ideas that seem opposed: accepting yourself as you are, and working hard to change. DBT treats both as true at the same time.
It may help if you
Feel emotions very intensely or very quickly
Act on urges you later regret
Find relationships stormy or confusing
Feel empty or unsure who you are
Struggle to calm down once you are upset
Want concrete skills for hard moments
Techniques
Skills you can use in the moment.
Your clinician chooses what fits your goals. These are the ones we use most.
TIPP
Temperature, intense exercise, paced breathing and relaxation to bring your body down fast.
Opposite action
When a feeling does not fit the facts, act opposite to its urge and let it ease.
Wise mind
Find the middle ground between emotion mind and reasonable mind.
DEAR MAN
A clear way to ask for what you need or say no, while keeping respect.
Radical acceptance
Stop fighting what you cannot change, so you can put energy where you can.
Check the facts
Test whether your emotion fits the situation before you act on it.
What it helps with
Care for what you’re going through.
At Thrive we use it for these conditions, alongside other methods.
Mood disorders
Skills for emotional intensity and fast mood shifts.
Learn more →
Depression
Building a life with more reasons to engage.
Learn more →
Anxiety disorders
Mindfulness and distress tolerance for spiraling worry.
Learn more →
Trauma and PTSD
Stabilizing skills that make trauma work safer.
Learn more →
8days
median from referral to first session
90%
session attendance across our programs
3hours
of live care a day, from home
DBT questions
DBT, answered.
Still wondering if it’s right for you? Our admissions team can talk it through, free. Call (561) 203-6085 or book a free call.
What is dialectical behavior therapy (DBT)?
DBT is an evidence-based therapy that teaches skills in four areas: mindfulness, distress tolerance, emotion regulation and interpersonal effectiveness. It was developed for people whose emotions feel overwhelming and is now used for a wide range of conditions.
Does DBT work over video?
Yes, for many people. DBT skills groups are structured and teachable, which suits live video. You practice the skills in your real environment, which helps them stick.
What is the difference between DBT and CBT?
DBT grew out of CBT. It keeps the focus on changing patterns, and adds acceptance and specific skills for intense emotions and relationships.
What is a diary card?
A short daily form where you track feelings, urges and the skills you used. It helps you and your therapist see patterns and choose what to work on.
Do I need a diagnosis to benefit from DBT?
No. DBT skills help anyone who feels overwhelmed by emotions. Our admissions team confirms that intensive outpatient care is the right fit for you.
What are the four DBT skill modules?
Mindfulness (noticing without judging), distress tolerance (getting through a crisis without making it worse), emotion regulation (understanding and shifting emotions) and interpersonal effectiveness (asking for what you need and keeping relationships).
What is a DBT skills group like?
It is closer to a class than a support group. Each session teaches a skill, reviews how practice went and works through real examples, led by a licensed clinician.
Is DBT only for borderline personality disorder?
No. DBT was first developed for people with borderline personality disorder and chronic suicidal thinking, and its skills are now used for many conditions involving intense emotions.
Is DBT covered by insurance?
Dialectical behavior therapy is part of our intensive outpatient program, which most commercial plans and TRICARE cover. We check your benefits for free before you start. See the plans we work with.