What is DBT?
Dialectical Behavior Therapy (DBT) is an evidence-based treatment that teaches practical skills for mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness.
Originally developed by Dr. Marsha Linehan, DBT is now widely used for emotion dysregulation, anxiety, trauma recovery, and everyday stress. Curious how we translate these principles into a daily routine? Take a look at the WithMarsha walkthrough.
Quick answer
What is DBT, in plain language?
DBT is a structured therapy and skills system that helps people handle intense emotions, survive hard moments without making them worse, communicate more effectively, and stay grounded in the present moment.
Core Principles
DBT is built on three foundational principles that guide every skill and practice.
Dialectics
Finding balance between acceptance and change. Both validating your experience AND working toward growth.
Validation
Acknowledging that your feelings and reactions make sense given your history and current situation.
Behavioral Science
Using proven techniques from cognitive-behavioral therapy adapted for emotional sensitivity.
The Four Modules of DBT
DBT is organized into four skill modules, each addressing a different aspect of emotional wellbeing.
Mindfulness
The foundation of DBT. Learn to observe and describe experiences without judgment, staying present in each moment.
Key Skills
Emotion Regulation
Understand and manage your emotions effectively. Learn to reduce vulnerability and increase positive feelings.
Key Skills
Distress Tolerance
Build resilience to get through crises without making things worse. Learn to accept reality as it is.
Key Skills
Interpersonal Effectiveness
Strengthen relationships while maintaining self-respect. Learn to ask for what you need and say no effectively.
Key Skills
Who Can Benefit from DBT?
While originally developed for specific conditions, DBT skills are now used by people facing many different challenges.
Important: WithMarsha teaches DBT skills but is not a substitute for therapy. If you're struggling with serious mental health challenges, we encourage you to work with a qualified mental health professional alongside using this app. Review our full disclaimer and keep our crisis resources on hand if you need immediate help.
Ready to learn DBT skills?
Download the app and start practicing evidence-based techniques with Marsha.
Looking for specific skills? Visit the Skills Library.
Want help applying DBT in real life? Start with how to practice DBT skills daily or browse printable DBT worksheets.
Trying to decide whether an app is the right format? Compare the best DBT app options or review DBT apps vs worksheets.
For lived examples and therapist interviews, explore the WithMarsha blog.