What Is DBT and How Can It Help?

If you’ve found your way here, you might be feeling overwhelmed by your emotions, stuck in patterns that are hard to shift, or simply trying to understand why you react the way you do in certain situations. You’re not alone, and there is support that can help. One of the approaches I offer at Sutton Psychology Practice is Dialectical Behaviour Therapy (DBT).

So, what is DBT?

DBT is a type of talking therapy designed to help people manage intense emotions and build a life that feels more stable, meaningful, and in line with their values. It was originally developed to support people who experience ongoing emotional distress or difficulty with relationships, but it’s now used much more widely.

Whether you struggle with anxiety, low mood, anger, relationship conflict, or urges to shut down or withdraw, DBT offers practical skills that can help you respond in healthier, more effective ways.

The four core skill areas of DBT:

DBT focuses on four main areas:

1. Mindfulness – Learning to stay present, tune into your experience, and reduce overwhelm.
2. Distress Tolerance – Building tools to get through crisis moments without making things worse.
3. Emotion Regulation – Understanding emotions and learning to manage them, rather than being ruled by them.
4. Interpersonal Effectiveness – Developing ways to ask for what you need, say no, and maintain relationships with confidence and respect.

These skills are taught in a structured way, with space to explore what’s getting in the way, how to break unhelpful cycles, and how to practice new responses in real life.

Is DBT effective?

Yes, DBT is backed by a strong evidence base. It’s been shown to help reduce self-harm, suicidal thoughts, and emotional instability. But you don’t have to be in crisis for DBT to be helpful.

Many of the people I work with are navigating daily life with anxiety, burnout, or a sense of emotional overwhelm. They might feel like they’re always “too much” or “not enough”; swinging between extremes, or struggling to stay steady in the face of stress. DBT gives us a roadmap to change that.

What does DBT look like in therapy?

At Sutton Psychology Practice, I offer adapted DBT-informed therapy tailored to your needs. That means we might draw on DBT skills alongside other evidence-based approaches like CBT and EMDR. Our work together is collaborative, compassionate, and grounded in real life, not textbook perfection.

I’ll help you build skills at your own pace, with practical tools you can start using straight away.

If DBT sounds like it could help, let's talk. No pressure, just a free first step.