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What is DBT Therapy

If you’ve ever felt like your emotions are too big to handle, or that your reactions often make life more complicated instead of easier, you’re not alone. Many people struggle with overwhelming feelings, self-criticism, and cycles of behavior that leave them feeling stuck. One evidence-based treatment that has helped countless individuals find balance is Dialectical Behavior Therapy (DBT). So, what is DBT Therapy? At its core, it is a structured, skills-based approach that combines mindfulness, behavioral strategies, and compassionate support to help individuals regulate their emotions, enhance relationships, and cultivate a life that feels worth living.

In this guide, we’ll dive deep into the principles of DBT, explore how it works in practice, examine the skills it teaches, and discuss why it has become one of the most trusted forms of therapy for emotional regulation and resilience. Whether you’re considering DBT for yourself, a loved one, or want to understand the approach better, you’ll find practical insights, clear explanations, and answers to common questions here.

Understanding Dialectical Behavior Therapy

Origins of DBT

DBT was developed in the late 1980s by psychologist Dr. Marsha Linehan. Created to help people with borderline personality disorder (BPD), it has since been shown to benefit individuals dealing with depression, anxiety, trauma, eating disorders, substance use, and general difficulties in managing emotions.

The term dialectical refers to finding a balance between two seemingly opposite ideas — acceptance and change. DBT helps clients accept themselves as they are while also encouraging growth and healthier behaviors.

The Bio-Social Model of DBT

At the heart of DBT is the bio-social model, which suggests that certain people are more biologically sensitive to emotions. When this natural sensitivity combines with invalidating environments — such as childhood experiences where feelings were ignored, minimized, or punished — the result can be difficulty regulating emotions later in life.

This often leads to:

  • Intense emotional reactions
  • Impulsive or self-destructive behaviors
  • Chronic feelings of emptiness or dissatisfaction
  • Struggles with relationships and self-image


DBT does not pathologize these struggles but instead offers practical tools to navigate them, reduce suffering, and increase resilience.

Core Goals of DBT Therapy

While every person’s journey is unique, DBT typically aims to help people:

  • Develop psychological flexibility and resilience
  • Stay grounded in the present moment through mindfulness
  • Reduce rigid thinking patterns and open up to new perspectives
  • Align choices with unique values and long-term goals
  • Build compassion for self and others
  • Strengthen relationships with effective communication strategies
  • Replace harmful coping mechanisms with healthier alternatives
  • Move closer to an authentic, fulfilling life


These goals aren’t achieved overnight. DBT is structured, intentional, and intensive — but for those willing to commit, it can be a life-changing experience.

The Four Core Modules of DBT

What is DBT therapy with skills and treatment overview.
Understanding Dialectical Behavior Therapy and its core skills.

DBT skills are taught in four interconnected modules, which form the foundation of the treatment. You can explore these further through our DBT skills classes.

1. Mindfulness

Mindfulness is the practice of paying concentrated attention to the present moment without judgment or attachment. In DBT, mindfulness skills help clients slow down, observe their thoughts and feelings, and respond intentionally rather than react impulsively.

Key benefits of mindfulness in DBT:

  • Greater emotional awareness
  • Improved focus and clarity
  • Ability to step back from racing thoughts
  • Increased acceptance of self and reality

2. Emotion Regulation

This module teaches strategies for identifying, understanding, and managing emotions. Rather than being overwhelmed by intense feelings, clients learn how to reduce vulnerability to emotional extremes and recover more quickly from distress.

Common skills include:

  • Recognizing emotional triggers
  • Building healthy routines (sleep, exercise, nutrition)
  • Using the opposite action (acting against harmful urges)
  • Cultivating positive experiences

3. Distress Tolerance

Life is filled with painful situations that cannot always be fixed immediately. Distress tolerance skills help individuals cope with crises without exacerbating them. These are short-term, “in-the-moment” strategies for calming the mind and body.

Examples include:

  • Self-soothing techniques using the five senses
  • Grounding practices during panic or overwhelm
  • Radical acceptance of situations outside one’s control
  • Crisis survival plans

4. Interpersonal Effectiveness

Relationships are central to well-being, yet many people struggle with effective communication, establishing healthy boundaries, and navigating conflict. Interpersonal effectiveness skills teach how to assert needs, say no when necessary, and maintain healthy, respectful connections.

Focus areas include:

  • Building and maintaining supportive relationships
  • Balancing self-respect with others’ needs
  • Using DEAR MAN (a DBT communication skill) for assertiveness
  • Navigating conflict without escalation


Together, these modules provide clients with a comprehensive toolkit for navigating life’s challenges. Parents who want to learn these strategies for supporting their children may also benefit from our DBT skills classes for parents.

How DBT Therapy Is Structured

DBT is not a one-size-fits-all therapy. It combines several components that work together to maximize effectiveness:

Individual Therapy

Each client meets weekly with a trained DBT therapist. These sessions focus on personal goals, problem-solving, and applying DBT skills to real-life challenges. The therapist provides support while holding clients accountable to their commitments.

Skills Training Groups

DBT skills are often taught in a group setting, similar to a class. Participants learn and practice mindfulness, emotion regulation, distress tolerance, and interpersonal effectiveness with the guidance of a therapist. This format encourages peer support and accountability.

Phone Coaching

Clients may have access to phone coaching outside sessions. This allows them to reach out during high-stress moments and get real-time guidance on using DBT skills instead of reverting to old coping mechanisms.

Therapist Consultation Teams

Behind the scenes, DBT therapists meet weekly as a consultation team. This ensures that therapists stay grounded, avoid burnout, and continually improve their effectiveness. Clients benefit from the collective expertise of the entire team.

What to Expect in the First Sessions

The first few sessions of DBT are designed to establish a foundation for meaningful change. During intake and assessment, clients work with their therapist to:

  • Identify personal goals and treatment priorities
  • Understand the commitment DBT requires
  • Develop a safety plan if self-harm is a concern
  • Explore whether DBT is the right fit at this stage of life


Typically, the first four sessions are spent building trust, clarifying expectations, and creating a treatment plan. Clients are encouraged to ask questions and reflect honestly about what they want from therapy.

Who Can Benefit from DBT?

DBT is particularly effective for individuals who:

  • Experience intense, rapidly shifting emotions
  • Engage in impulsive or self-destructive behaviors
  • Struggle with maintaining stable relationships
  • Live with conditions like BPD, PTSD, eating disorders, or chronic anxiety
  • Feel “stuck” in cycles of avoidance, shame, or self-criticism


That said, DBT is not limited to a diagnosis. Anyone seeking healthier ways to manage emotions, handle stress, and improve relationships can benefit from its structured, practical tools. You can explore more of our therapeutic options on our services page.

Why Choose Our DBT Program

What is DBT therapy explained with skills and benefits.
Dialectical Behavior Therapy explained with DBT core skills.

At Oakland DBT Center, we are dedicated to providing comprehensive, evidence-based care that goes beyond symptom management. What sets us apart is our:

  • Expertise: All of our therapists are intensively trained in DBT and continue to grow through ongoing consultation and education.
  • Holistic support: We combine individual therapy, skills groups, and phone coaching to ensure clients have consistent support.
  • Community focus: Our team works collaboratively to provide care that is compassionate, inclusive, and culturally responsive.
  • Proven success: Many of our clients describe DBT as transformative, enabling them to transition from merely surviving to thriving.


For those interested in complementary approaches, we also offer ketamine therapy, which may provide additional support for specific mental health challenges.

Building a Life Worth Living

DBT is not a quick fix. It requires commitment, courage, and practice. But for those who stay the course, the results can be profound. Clients learn to break free from destructive patterns, regulate emotions with greater ease, and reconnect with their authentic selves.

Instead of being controlled by overwhelming emotions, DBT empowers individuals to navigate life’s challenges with resilience, clarity, and confidence.

Getting Started

If you’ve been asking yourself, “What is DBT Therapy?” and wondering whether it could make a difference in your life, the best next step is to reach out. At Oakland DBT Center, we’re here to guide you through your options, answer your questions, and help you determine whether DBT is the right fit for your needs.

Our program combines the support of individual therapy with the power of DBT skills classes, where you’ll learn practical tools for mindfulness, emotion regulation, distress tolerance, and interpersonal effectiveness. These skills are designed to be applied in real life, giving you strategies you can use every day to reduce stress, improve relationships, and feel more in control of your emotions.

Taking the first step toward change can feel daunting, but you don’t have to do it alone. We invite you to embark on a journey toward a more balanced and fulfilling life. Contact us today to schedule your intake session and start experiencing the benefits of DBT therapy and skills training.

FAQs (Frequently Asked Questions)

Who can benefit from DBT therapy?

DBT is especially useful for people who struggle with severe emotions, self-harm, suicidal thoughts, or Borderline Personality Disorder. It is also helpful for mood disorders, trauma, substance use, and relationship difficulties. Anyone seeking better emotion regulation and coping skills may benefit.

How long does DBT therapy usually take?

A comprehensive DBT program typically lasts 6–12 months, depending on your individual needs and level of commitment. Many clients see improvements within the first few months, but ongoing practice of skills helps maintain long-term change. The duration is personalized for each individual.

What are the main components of DBT treatment?

DBT combines individual therapy, group skills training, diary card tracking, and phone coaching. This structure ensures you learn new skills in a group setting and apply them directly to real-life situations with your therapist’s support.

What skills are taught in DBT?

DBT teaches four core skill areas: Mindfulness, Emotion Regulation, Distress Tolerance, and Interpersonal Effectiveness. These skills help you stay present, manage overwhelming emotions, handle crises without making things worse, and build healthier relationships.

Is DBT different from regular therapy or CBT?

Yes. While CBT focuses on changing unhelpful thoughts and behaviors, DBT adds mindfulness and acceptance strategies. It balances change with compassion, making it especially effective for people who feel “stuck” in intense emotional patterns.

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Rajesh Jagannathan

Rajesh Jagannathan

Rajesh Jagannathan was born in India and earned a B.Tech in Computer Science from IIT, Madras. After spending a few youthful years in the Masters/Ph.D. program at the Ohio State University moved to the Bay Area for work. Since then he has stayed in the Bay Area and worked in tech for the better part of 20+ years. He has been with the center since its inception playing a key advisory role on tech related matters.

He enjoys living in the bay area with his family, exploring the outdoors in California and the world at large. While interests change over time some constants through the years have been travel, cooking, painting and board games. Lately all his spare time has been consumed by pickleball.

David Pepper

David Pepper, MD (Retired)

Dr. Pepper was born in San Francisco and attended UC Berkeley and then Medical and Graduate School in Iowa. Returning to California, he practiced and taught full spectrum Family Medicine with UCSF for 30+ years, working in Fresno, San Francisco and Contra Costa Counties. 1,000 births and 1,000 deaths one could say – with thousands of Families in between… in the ER, Hospital and Outpatient Clinics – always with a focus on Family and Community.
 
He has a long interest in Psychedelics and completed the CPTR program through CIIS in 2023. He is passionate about helping people think about how to craft their second half of life with meaning, including planning for a natural End of Life process that is not over medicalized.  He believes that a well planned End of Life allows people to live well.  More about his work can be found here.  
 
He brings his expertise in clinical assessment, and the tools that support this to working with the Team at Oakland DBT and Mindfulness Center to develop best practices for working with clients seeking expanded state treatment.  He collaborates with his wife who also works with clients in Expanded States.  He enjoys his 4 children, gardening, hiking, and community.
Rochelle

Rochelle Frank, PsyD

Rochelle Frank, PhD is a clinical psychologist in Oakland, CA with over 30 years of experience in both the public and private sectors. Dr. Frank earned her doctorate in clinical psychology at Syracuse University and completed her clinical training at Yale Psychiatric Institute. She specializes in evidence-based transdiagnostic treatment of  complex and co-occurring mood, anxiety, and trauma disorders in adults and adolescents, and related  problems in high-conflict couples and families. 

In addition to her private practice Dr.  Frank is an assistant clinical professor of psychology at the University of California, Berkeley, and also  holds faculty and supervisory appointments at The Wright Institute and the University of California San  Francisco School of Medicine.  She is co-author of The transdiagnostic road map to case formulation and  treatment planning: Practical guidance for clinical decision making (Frank & Davidson, 2014; New Harbinger),  a contributing author to S. G. Hofmann & S. C. Hayes (Eds.), Beyond the DSM (2020, New Harbinger), and  currently serves on the board of directors for the Institute for Better Health.

Dr. Frank has been involved with Oakland DBT and Mindfulness Center since 2012.  She has served as a clinical consultant and focuses on helping the Team bring a transdiagnostic process-based perspective to case formulation and treatment planning, as well as integrating methods from other third-wave cognitive behavioral therapies into the DBT model.  

In addition to enjoying time with her family, Dr.  Frank is an avid golfer, home chef, and a frequent beta-tester of her clinical skills while skiing and mountain biking.

Michael Stanger

Michael Stanger, MD

I am a board-certified psychiatrist practicing in California and Colorado across a range of settings – inpatient, outpatient, emergency and partial hospital, with current affiliations at Contra Costa Regional Medical Center and Boulder Community Health.

I have a particular interest in the therapeutic utility of ketamine to support psychotherapy. I began working with ketamine in 2016, initially in my California private practice where I administered oral and intramuscular doses. I have since continued to support therapist access and to develop understanding around the most effective use of these modality. In related work, I have mentored with the CIIS Center for Psychedelic Therapies and Research and taught sessions with the Polaris Insight Center on ketamine.

My background includes childhood immigration from South Africa to New York, working in the technology industry for several years and then traveling in an unscripted manner to arrive at the awareness that medicine, and ultimately psychiatry would be the path to be helpful to others in an applied way.

Chrysanthe

Chrysanthe Christodoulou

Operations Manager

Chrysanthe is our Operations Manager and one of our in-house Mindfulness Experts. She connects with new clients as they come into the Center, oversees day to day operations and runs special projects.  She is instrumental in supporting the Team by bringing joy, flow and ease.

Chrysanthe studied Meditation, Yoga, and Mindfulness with some of the most respected teachers of our time. She also holds a BS in Economics.  This combination of skills ensures our Center runs efficiently behind the scenes and lends wisdom to our budding Mindfulness Program.

Her local teaching career has spanned the Bay Area and beyond: overseas in Spain, Chile, Greece, and Amsterdam; and locally in San Francisco, Marin, Berkeley, Oakland, and Walnut Creek. Chrysanthe honors the magic in both movement and stillness, stirring energy and witnessing what emerges as everything settles into place. 

When Chrysanthe isn’t handling the business end of the Center or running mindfulness programming, you can find her exploring trails with her wolf pup, finding connection in community, and enjoying the sun and the sea.

Priya Jogia

Priya Jogia

Licensed Clinical Social Worker (LCSW)

​​Priya Jogia is a licensed clinical social worker (LCSW). Since 2013, she has worked in various clinical settings including: community mental health, hospital, and outpatient programs. Priya’s also spent time in Vietnam studying international social work and the relationship between culture, ethnicity, and mental health.

Priya is an active practitioner of mindfulness-based behavioral therapies including DBT and ACT, and has extensive training in CBT. As a DBT therapist, she’s seen the positive impact of using DBT skills in her own life, and is strongly committed to helping clients live meaningful lives that are aligned with their values.

Priya has an interest in perinatal mental health and working with BIPOC populations, and she strives to integrate a social and racial justice lens into her work. While being a therapist has brought a lot of meaning to Priya’s life, she tries not to take herself too seriously, and gets much joy from being a mum, being in nature, and cuddling with her dog.

Jay Indik

Jay Indik

Licensed Clinical Social Worker (LCSW)

Jay brings his compassion, creativity, and equanimity to support each person who seeks therapy.. He believes that what makes each person happy is connected to their deepest sense of what is important. Jay listens for how each client can idiosyncratically transform their suffering into a happier life. As a result of working with Jay folks’ learn to address unwanted behavior, regulate their emotions, recover from individual or cultural trauma, repair relationships, and organize their behavior consistent with their values Jay has intensive training and has practiced the following modalities for decades: DBT, Narrative Therapy, Somatic Experiencing, Sensory Modulation, Psychodynamic Treatment and Expressive Arts Therapies. Jay specializes in working with couples, parents, parent child dyads and young adults, as well as with individuals from mid-life through retirement. Jay’s experience as a theater director, parent, teacher, and executive combined with his knowledge of research validated treatments allows him to best relate and serve each individual.

Jay has two adult children (one daughter, one non-binary), a “Real Dads Love Trans kids” t-shirt, and one amazing grandchild he watches one day a week.

Ari Tavano

Ariana Tavano

Licensed Clinical Social Worker (LCSW)

Ari Tavano is a licensed clinical social worker (LCSW). She has worked in an array of clinical settings for over ten years, and utilizes the diversity of her experience to foster a therapeutic frame rooted in curiosity and empathic regard. She specializes in working with those looking to cultivate self-growth, increase interpersonal efficacy, and develop an affirming relationship with their internal worlds.

Ari extends a humanistic approach to her work by nourishing the whole self – according to one’s intersectionality and inherent wisdom. She is trained in DBT and other treatment modalities, including CBT, Existentialism, and Trauma Theory. She harmonizes the concepts of behaviorism and intuitiveness of relational healing, with opportunities to explore psychedelics and expanded-state work.

Ari invites you to build capacity for both processing and playfulness. She prioritizes humor and is often found in the ocean, on the dance floor, and imagining her next adventure. Ari has also worked as a licensed public school teacher in Hawai’i and documentary photographer in South Africa. She is committed to equity, inclusion, and the pursuit of social justice.

Alyson Barry

Alyson Barry, PhD

Licensed Clinical Psychologist

Alyson Barry is a licensed clinical psychologist (PhD). Since 2005, she’s gained experience in diverse areas of practice, including inpatient hospitals, intensive outpatient programs, community mental health, and private practice. Alyson came to DBT in 2013 through her own yoga and meditation practice, which led her to seek additional training in mindfulness-based therapies. Drawn to work with people who’ve experienced developmental trauma, she begins by addressing what’s happening in the present, helping her clients develop practical skills that fundamentally improve how they interact with themselves and the world around them. As a result of this work, this can over time, set the stage for healing the older wounds. She believes in a collaborative and consent-based treatment approach, working to ensure that clients understand and are in agreement with any diagnosis or therapeutic technique. She hopes that this transparency can help to create an environment of respect for her clients’ choice, autonomy, and knowledge of themselves. She is also a big believer in bringing humor and irreverence into therapy. In her free time, Alyson enjoys snorkeling, hanging out with her cat, and spending time with friends. Alyson is available to work via telehealth with clients in California, Colorado, and Florida.
Heather Macbeth

Heather Macbeth

Licensed Marriage & Family Therapist (MFT)

Heather co-founded the Oakland DBT & Mindfulness Center in 2012. She is a licensed MFT. She offers a relational, somatic, experiential and humanistic approach to her work and is committed to relieving psychological suffering. Her style is both compassionate and gentle as well as directive and aims to be supportive of each person’s unique needs. Her work focuses on emotion regulation, changing persistent cycles of self-blame, listening more closely to intuitive knowing and increasing self compassion. She is committed and dedicated to helping her clients have a life where they can find themselves thrive vs. just survive. Working as a therapist, clinical supervisor, skills group and workshop facilitator has brought her a lot of joy. In addition to a private practice setting she has worked in community mental health organizations with disenfranchised youth and families and in public schools as a Behavioral Specialist. Heather works with adults and teens. She is intensively trained in DBT and other treatment modalities such as; Gestalt, Psychodynamic, MBSR, ands Expressive Arts. She is certified in EAP (Equine-assisted psychotherapy) and offers equine-facilitated learning workshops in the Bay Area. Additionally, she has received her training in Ketamine Assisted Psychotherapy through the Polaris Insight Center in San Francisco and is inspired by the potential healing benefits of expanded states of consciousness work.

In her free time, and in ideal worlds, she is exploring jungles, hot springs, beaches, hanging out with animals (large and small), enjoying good food, travel and most importantly time with loved ones.

Christine Benvenuto

Christine Benvenuto

Licensed Marriage & Family Therapist (MFT)

Christine is a Licensed Marriage and Family Therapist and the co-founder and Executive Director of the Oakland DBT and Mindfulness Center. She brings over 25 years of experience in mental health to her work, with a background in working with people in all walks of life in residential, outpatient and home based settings. A systems thinker, valuing sustaining relationships, she works with individuals, couples and groups, with a strong belief that small shifts can create dynamic changes.

She blends a lifetime of interest and practice in somatics, meditation, embodiment, psychedelics and the arts with a passion for social justice, nature and thriving ecosystems. Her mentors are psychologically savvy, center co-existence, value differences and maintain a sense of humor.

Her professional training spans from depth oriented, expanded state and attachment based to behavioral styles of treatment. She co-creates a therapeutic container that feels collaborative, warm, dynamic, thoughtful and deeply resonant.

She works with individuals, couples and groups, offering ongoing weekly therapy, Ketamine-Assisted Psychotherapy and Consultation.

Along side of her professional life, Christine is grateful for her extended web of relationships as daughter, sister, wife, friend, step-mom and community connector.