Featured Guest: Licensed Clinical Social Worker, Caroline Broom 

What is DBT? 

Dialectical Behavior Therapy (DBT) is a form of psychotherapy developed by Marsha Linehan. It combines cognitive-behavioral techniques with mindfulness, emotional regulation, and acceptance. DBT is especially effective in helping people manage intense emotions, cope with stress, and build stronger relationships. 

How is DBT Different from Other Therapies? 

Unlike traditional therapy, DBT emphasizes validation of emotions while helping clients change unhelpful behaviors. It also encourages holding space for two or more opposing emotions to exist at once—this balanced perspective is known as “walking the middle path.” DBT was the first therapy model to formally integrate mindfulness. 

Why is DBT Important? 

DBT equips individuals with essential tools to manage emotional intensity, reduce impulsive behaviors, and improve communication. Whether facing mental health challenges or simply navigating life stress, DBT promotes long-term resilience and self-awareness. 

Practical Key Areas DBT Emphasizes: 

  • Mindfulness: Stay present and aware of your thoughts and feelings without judgement. 
  • Distress Tolerance: Handle difficult emotions and crises without making things worse. 
  • Emotion Regulation: Manage emotional intensity and respond more calmly. 
  • Interpersonal Effectiveness: Communicate clearly and maintain healthy relationships. 

When Should You Consider DBT? 

DBT can be helpful at any age, especially for those struggling with intense emotions, relationship challenges, or mental health conditions like anxiety, depression, or borderline personality disorder. If emotional distress is affecting your daily life, it may be time to explore DBT with a trained therapist. 

Consider DBT Sooner If You: 

  • Struggle with intense emotions that feel hard to manage. 
  • Experience frequent conflict or unstable relationships 
  • Feel overwhelmed during stressful situations or emotional crises 
  • Have symptoms of anxiety, depression, or borderline personality disorder 

In these cases, DBT isn’t just helpful—it can be a vital part of building emotional stability and improving everyday life. 

How to Practice DBT Skills 

There are several ways to start using DBT in your daily life. Here are the most common options: 

DBT Individual Therapy 

  • Work one-on-one with a trained therapist. 
  • Personalized support for emotional regulation, crisis coping, and relationship challenges. 
  • Helps apply DBT skills to real-life situations. 
  • Best for people needing focused attention and flexibility. 

DBT Group Therapy  

  • Structured group sessions focused on learning DBT techniques. 
  • Led by a therapist, often follows a set curriculum. 
  • Provides peer support and shared learning. 

Self-Guided DBT Resources 

  • Workbooks like The DBT Skills Workbook or podcasts such as DBT & Me or The Skillful Podcast 
  • Great for learning at your own pace. 
  • Most effective when used alongside professional guidance. 

How DBT Skills Help in Crisis Moments 

Just like early screening can prevent serious illness, learning DBT skills early can prevent emotional crises from escalating. Caroline Broom recommends watching for emotional “warning signs”—like feeling overwhelmed or agitated—before things reach a crisis point. 

The TIPP Skill for Crisis De-escalation 

When emotions rise above a “7” on your mental thermometer, try TIPP: 

  • T – Temperature Change: Splash cold water on your face, hold an ice cube, or take a warm shower to shift focus and ground your body. 
  • I – Intense Exercise: Use short bursts of physical activity to burn off emotional energy (e.g., fast walking, jumping jacks, lifting weights). 
  • P – Paced Breathing: Try box breathing—inhaling for 4 counts, holding for 4, exhaling for 4, and holding again for 4. Repeat several times to calm the nervous system. 
  • P – Paired or Progressive Muscle Relaxation: Tense and release different muscle groups while breathing out, mentally saying “relax” to help release tension. 

These strategies don’t eliminate emotions but help lower their intensity so you can think and act more clearly in the moment. 

Common Barriers to Starting DBT – And How to Overcome Them 

Even with proven benefits, some people feel unsure about starting DBT. Here are a few common concerns and how they can be addressed. 

“Therapy feels overwhelming” 

DBT is structured and skill-based, which can feel more manageable than traditional talk therapy. It focuses on practical tools you can use right away. 

“I don’t know where to begin” 

Start with a trained behavioral health provider! If you’re not ready for therapy, try podcasts like DBT & Me or read The DBT Skills Workbook to learn at your own pace. 

“I’ve tried therapy before, and it didn’t help” 

DBT is different—it combines emotional validation with clear steps for change. It’s especially helpful for those who’ve felt misunderstood or overwhelmed in the past. 

Cost Concerns: 

At MedLink, behavioral health services are available through a sliding fee scale, making therapy more affordable and accessible. 

Final Thoughts: Let’s Break the Stigma Around Mental Health 

Starting therapy doesn’t have to feel intimidating. With supportive providers, flexible options, and practical skills, DBT can empower you to take control of your emotional well-being. At MedLink Georgia, we’re here to guide you every step of the way. 

💡 Talk to a behavioral health provider about whether DBT is a good fit for you. Learning these tools can make a real difference. 

Need Help or Have Questions? 

📍 Visit our MedLink locations across GA that offer behavioral health services 

📞 Call us or request an appointment online. 

💙 Let’s work together to build healthier minds and stronger communities.