Dialectical Behaviour Therapy (DBT) is a form of talk therapy originally developed by psychologist Dr. Marsha Linehan. It was designed to support people who struggle with intense emotions, self-destructive behaviours, or relationship difficulties.
DBT combines two key ideas:
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Acceptance – validating your current feelings and experiences.
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Change – building new skills to manage emotions and behaviours.
This balance helps people reduce suffering while learning healthier ways to cope. Today, DBT is widely used to treat not only borderline personality disorder (BPD), but also anxiety, depression, trauma, substance use, and more.
At Tiny Therapy Collective, we provide online DBT therapy across Ontario, making this powerful approach accessible from the comfort of your own home.
Who is DBT For?
DBT can be particularly helpful for people who experience:
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Intense emotions and mood swings
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Difficulty managing anger or sadness
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Suicidal thoughts or self-harming behaviours
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Relationship conflicts and communication issues
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Substance use combined with emotional distress
DBT is especially effective if you’ve felt that other types of therapy didn’t fully address the intensity of your emotions.
The Four Core DBT Skill Areas
One of the most practical aspects of DBT is its focus on teaching specific skills. These skills fall into four main areas:
1. Mindfulness
Mindfulness is the foundation of DBT. It teaches you how to focus on the present moment without judgment. By practicing mindfulness, you can:
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Notice emotions and thoughts as they arise
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Respond with intention instead of reacting automatically
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Build self-awareness and reduce emotional overwhelm
Example: Instead of getting swept up in a spiral of anger, mindfulness allows you to pause, breathe, and choose how to respond.
2. Distress Tolerance
Life will always bring challenges. Distress tolerance skills help you survive crises without making the situation worse. These skills include:
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Self-soothing with the five senses
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Distraction techniques to get through urges
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Grounding practices like holding ice or naming things around you
Example: When the urge to self-harm or lash out feels overwhelming, distress tolerance skills help you ride the wave until the intensity passes.
3. Emotion Regulation
Emotion regulation skills help you better understand and manage your feelings. With practice, you can:
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Reduce vulnerability to intense emotions
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Learn strategies to shift moods
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Recognize early signs of emotional buildup
Example: By keeping track of sleep, nutrition, and stress, you can prevent emotional storms before they happen.
4. Interpersonal Effectiveness
Relationships are often the most challenging part of life. Interpersonal effectiveness skills help you:
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Ask for what you need in a healthy way
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Set and maintain boundaries
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Balance self-respect with the needs of others
Example: Using the DEAR MAN skill (Describe, Express, Assert, Reinforce, Mindful, Appear confident, Negotiate) helps you communicate assertively without damaging relationships.
Why DBT Works
DBT is unique because it integrates acceptance and change. Clients learn that their emotions are valid while also building tools to handle them differently. This approach is especially powerful for those who have been told they are “too sensitive” or “overreacting”; DBT reframes sensitivity as strength while giving strategies to channel it effectively.
Research consistently shows DBT reduces self-harming behaviours, suicidal thoughts, and hospitalizations, while improving emotional stability and quality of life.
What DBT Looks Like in Therapy
In DBT sessions, you can expect:
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Validation: Your therapist acknowledges your feelings without judgment.
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Skills training: Learning and practicing DBT skills tailored to your situation.
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Coaching between sessions: Some therapists offer support via check-ins to help apply skills in real time.
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Structured progression: Skills are introduced step-by-step, with homework to practice them in daily life.
At Tiny Therapy Collective, we integrate DBT into both individual therapy and skills groups, ensuring clients have multiple avenues to learn and apply these strategies.
Why Online DBT Works Well
Many people wonder if DBT is just as effective online. The answer is yes. DBT’s structured skills training, worksheets, and practical exercises adapt easily to secure video sessions.
Benefits of online DBT include:
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Access to trained DBT therapists across Ontario, not just in your local area.
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Attending sessions from a safe, comfortable environment.
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Flexible scheduling to fit therapy into your life.
Everyday Benefits of DBT Skills
Even outside of therapy sessions, DBT skills can transform daily life:
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Workplace: Handling stress without snapping at coworkers.
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Relationships: Expressing needs without escalating conflict.
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Self-care: Using mindfulness to reduce anxiety before bed.
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Crisis moments: Applying distress tolerance to prevent harmful choices.
The more you practice, the more natural these skills become... until they feel like second nature.
Benefits of DBT at a Glance
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Practical and structured
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Builds emotional stability
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Reduces harmful behaviours
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Improves communication and relationships
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Evidence-based and effective online
Getting Started with DBT in Ontario
If intense emotions, relationship struggles, or harmful coping patterns are making life feel unmanageable, DBT can help you build balance and resilience.
At Tiny Therapy Collective, our therapists provide trauma-informed, compassionate DBT therapy tailored to your needs. You’ll gain skills to manage emotions, strengthen relationships, and build a life worth living.
Ready to explore DBT? Book a free 15-minute consultation today to learn more and connect with a therapist.
