When emotions feel too big to handle, relationships keep falling into the same painful patterns, or you find yourself reacting in ways you later regret, Dialectical Behavior Therapy (DBT) offers something different. DBT gives you a toolkit of concrete skills to navigate emotional intensity, communicate more effectively, and make choices aligned with the life you want to build.

Our Registered Psychotherapists at Therapy with Empathy bring DBT to clients in Ottawa’s Westboro neighborhood and across Ontario through virtual sessions. We work with you to develop practical strategies you can use right away – not just in therapy, but in the moments that matter most.

It emerged in the 1980s when psychologist Marsha Linehan recognized that some people needed both validation and challenge in therapy. The word “dialectical” refers to holding two truths at once: accepting yourself exactly as you are while simultaneously working toward meaningful change.

Unlike traditional therapy that focuses primarily on talking through problems, DBT centers on skill development across four areas. You’ll learn mindfulness techniques to stay grounded when emotions escalate, distress tolerance strategies to get through crises without destructive behaviors, emotion regulation skills to understand and shift your emotional responses, and interpersonal effectiveness tools to express your needs while preserving relationships.

What sets DBT apart is its emphasis on practice. Between sessions, you’ll apply skills to real situations in your life, track what works and what doesn’t, and bring those experiences back to therapy. This active approach means you’re building capabilities that extend far beyond the therapy room.