How DBT Skills Can Transform Your Mental Health Journey
- Jamee Leichtle
- May 31
- 2 min read
Updated: Jul 18
What Is DBT?
Dialectical Behavior Therapy, or DBT, was developed by psychologist Marsha Linehan in the 1980s. Originally created to help people with borderline personality disorder (BPD), DBT has since been shown to be effective for a wide range of challenges, including anxiety, depression, trauma recovery, and self-harming behaviors.
At its core, DBT combines acceptance and change - it helps you accept your feelings and experiences while learning new strategies to manage emotions and behaviors in healthier ways.
Why Are DBT Skills So Important?
Many people come to therapy feeling overwhelmed by intense emotions or destructive patterns that feel out of control. DBT focuses on building concrete skills that give you tools to handle life’s difficulties, rather than just talking about feelings.
These skills empower you to ...
Manage emotional pain without resorting to harmful behaviors.
Improve your relationships through better communication and boundaries.
Stay grounded and focused when stress or trauma feels overwhelming.
Increase self-awareness and self-compassion.
Learning and practicing these skills creates lasting change because they give you practical tools to use beyond the therapy room.
The Four Core DBT Skills
DBT skills training is typically organized into four key areas:
Mindfulness
The foundation of DBT, mindfulness teaches you to be fully present and aware of your thoughts, feelings, and surroundings, without judgment. This helps you notice emotions before they become overwhelming.
Distress Tolerance
These skills help you survive crisis moments without making things worse, teaching ways to tolerate pain and stay safe during emotional storms.
Emotion Regulation
DBT helps you understand your emotions, reduce vulnerability to extreme reactions, and build strategies to change intense feelings when needed.
Interpersonal Effectiveness
These skills focus on improving your communication, setting healthy boundaries, and maintaining relationships while respecting your own needs.
How Does DBT Work in Therapy?
At RFC Counseling in Denver, our DBT-informed therapists combine individual therapy with skills training to create a supportive environment where you learn and practice these skills. Your therapist will help you apply what you learn to your unique life challenges, guiding you toward healthier habits and greater emotional balance.
DBT isn’t about quick fixes, it’s about gaining lifelong tools that help you cope with stress, heal from trauma, and build a meaningful, balanced life.
Is DBT Right for You?
If you struggle with intense emotions, relationship challenges, or patterns like self-criticism, avoidance, or impulsivity, DBT skills training can be transformative. It’s especially helpful if you want to feel more in control of your emotional world and develop skills that work in real life.
Linehan, M. M. (1993). Cognitive-behavioral treatment of borderline personality disorder. Guilford Press.
Therapy That Listens, Sees, and Supports Your Healing Journey
At RFC Counseling, we offer a safe, judgment-free space for healing and growth. We provide individual, couples, and family therapy to clients across Colorado. Our specialties include trauma, complex trauma, anxiety, self-esteem building, grief and loss, relationship challenges, and couples work. Using a trauma-informed, person-centered, and culturally responsive approach, we offer integrative, strengths-based therapy tailored to your unique needs. Take a first step toward healing and positive change. Book a free phone consultation today!
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