BLOG ● DEEP DIVE ● 5 MINS
What is Dialectical Behaviour Therapy? (DBT)
The Mello Team
TLDR:
There are many types of therapy. But how do you know which therapy is the right fit for you? Learn all about Dialectical Behaviour Therapy, its origins in CBT, its practical applications and how Mello utilises its principles to help you get relief from negative thoughts.
Dialectical Behaviour Therapy (DBT) is a practical, evidence-based approach to managing strong emotions and intense mental health difficulties.
DBT is a form of Cognitive Behavioural Therapy (CBT). Initially based on CBT’s focus on identifying and changing unhelpful thoughts and behaviours, DBT was specifically adapted for people who experience intense emotions. Through this adaptation, DBT integrates CBT with elements of acceptance and mindfulness as therapeutic tools.
This means you learn to notice and accept your feelings, even the tough ones, instead of just trying to get rid of them.
As a therapy framework, Dialectical Behaviour Therapy was originally developed for those who feel emotions intensely, such as people with Borderline Personality Disorder (BPD) or people who have thoughts of self-harm.
The word Dialectical in DBT means bringing together two opposite or contradictory ideas. Accepting your feelings and also trying to change them can feel contradictory. Within Dialectical Behaviour Therapy frameworks, you can learn how to focus on both change-oriented goals AND a balanced self-acceptance.
While CBT is designed to support you in challenging unhelpful thought patterns, DBT does this too, but also supports you to accept the thoughts that come up and find ways to navigate those patterns without shame.
DBT is all about finding a balance between accepting things as they are and making positive changes where you can.
Who does DBT treat?
Even though DBT was initially developed in the 1980s to support women who experienced self-harm and people diagnosed with BPD, it is now used to help anyone—regardless of gender—who struggles with intense emotions or overwhelming thoughts.
Some studies have indicated there are benefits of practising DBT for those with substance abuse disorders, those with eating disorders (like binge-eating disorders) and those who struggle with depression and anxiety.
Dialectical Behaviour Therapy is best administered through a mixture of delivery methods. These include:
1:1 therapy sessions with a DBT-trained psychologist
Group therapy sessions with other people who experience similar intense emotions.
Homework completed outside sessions to integrate DBT practices into your daily life
To determine if DBT is the best treatment for you, speak with your GP or a mental health professional.
How does DBT work?
There are four key principles of DBT:
Emotional regulation skills
Distress tolerance
Interpersonal effectiveness
Mindfulness
1. Emotional regulation
Emotional regulation in DBT refers to understanding your emotions and managing them more effectively, especially when they feel intense or overwhelming.
From its early origins, DBT has had a distinct focus on managing difficult emotions without shame. Unlike some therapies that focus only on changing your feelings, Dialectical Behaviour Therapy first helps you to notice and accept feelings for what they are.
This means learning to recognise, “I’m feeling really angry/sad/anxious right now,” without immediately trying to push those feelings away.
With a DBT therapist, you’ll work to understand the root cause of your distress and identify actions that truly support your needs, rather than simply reacting in the way your emotions urge you to.
Through emotional regulation, you can foster self-acceptance, make clearer decisions, and regain control of your actions in intense emotional situations.
Further DBT Resources
Linehan, M. (2015). DBT skills training handouts and worksheets (Second edition.). The Guilford Press.
Andrade, D., Davidson, L., Robertson, C., Williams, P., Leung, J., Walter, Z., Allan, J., & Hides, L. (2024). Randomized effectiveness‐implementation trial of dialectical behavior therapy interventions for young people with borderline personality disorder symptoms. Journal of Clinical Psychology, 80(10), 2117–2133. https://doi.org/10.1002/jclp.23725
Ornelas, A. C. (2024). Transdiagnostic Approaches in Cognitive Behavioral Therapy (1st ed. 2024.). Springer Nature Switzerland. https://doi.org/10.1007/978-3-031-63494-9
Asarnow, J. R., Berk, M., Bedics, J., Adrian, M., Gallop, R., Cohen, J., Korslund, K., Hughes, J., Avina, C., Linehan, M., & McCauley, E. (2021). Dialectical Behavior Therapy for Suicidal Self-Harming Youths: Emotion Regulation, Mechanisms, and Mediators. Journal of the American Academy of Child and Adolescent Psychiatry. https://doi.org/10.1016/j.jaac.2021.01.016
You might also like…
FOUNDATION
Stuck thinking & the science behind Mello.
2 minute read • 8th Oct, 2024
INTERVIEW
A chat with Dr Mario Alvarez-Jimenez.
6 minute read • 21st Oct, 2024
OVERVIEW
Written October, 2025
WRITTEN BY
The Mello Team
OVERVIEW
Written October, 2025
