What is DBT?
Dialectical Behavior Therapy (DBT) is an evidence-based psychotherapy developed by Dr. Marsha Linehan in the 1980s. Originally created to treat borderline personality disorder, DBT has since been proven effective for a wide range of challenges.
DBT teaches practical skills for managing emotions, navigating relationships, and tolerating distress — all while practicing mindfulness and self-compassion. Curious how we translate these principles into a daily routine? Take a look at the WithMarsha walkthrough.
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.
For lived examples and therapist interviews, explore the WithMarsha blog.