DBT Skills for Emotional Regulation, Stability, and Stress Resilience
Learn practical, real-world tools to help you regulate emotions, reduce overwhelm, and stay grounded — even when life hits hard.
Available virtually in CA, TX, FL, SC, UT, ME, ID, and VT.
What DBT Skills Are (And Why They Work So Well)
Dialectical Behavior Therapy (DBT) skills are tools designed to help you stay steady when emotions get intense, overwhelming, or chaotic.
This isn’t about “thinking positive” or pretending you’re fine.
DBT gives you:
strategies to get and stay grounded
step-by-step tools
emotional regulation techniques
ways to stay present
ways to avoid emotional spirals
ways to handle triggers
ways to communicate more effectively
ways to tolerate distress without shutting down
You don’t need a full DBT program to benefit from DBT tools.
I teach the skills that actually make a difference — the ones you can use immediately in real life.
What Makes DBT Skills Different
Most people know why they struggle, but not how to shift the moment.
DBT teaches you the “how”:
How to calm your body
How to navigate conflict
How to stay grounded when triggered
How to manage big emotions without burning out
How to get out of your head
How to prevent emotional overwhelm
How to respond instead of react
These skills give you emotional traction — especially if you’re used to holding everything together for everyone else.
How DBT Skills Work in Therapy With Me
I integrate DBT skills into trauma therapy, anxiety treatment, and emotion regulation work.
No worksheets you’re left alone with.
No rigid programs.
Just simple, powerful tools you can use immediately.
Sessions may include:
✔ grounding skills
✔ emotional regulation strategies
✔ distress tolerance tools
✔ mindfulness practices
✔ communication and boundary-setting tools
✔ coping plans for triggers
✔ somatic awareness and nervous system techniques
✔ trauma-sensitive DBT adaptations
All skills are personalized to your life, your nervous system, and your goals.
The Four Core DBT Skill Areas I Teach
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Mindfulness Skills
Mindfulness in DBT is not meditation — it’s noticing.
You learn how to:
slow down your reactions
stay grounded in your senses
stay connected to your body
regulate the urge to shut down or explode
interrupt overthinking
get out of panic mode
These skills help you create that moment of pause where better choices become possible.
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Distress Tolerance Skills
These skills help you survive emotional storms without making things worse.
You learn how to:
ride the wave of emotion
ground your body
use temperature shifts (TIPP)
soothe your nervous system
tolerate triggers
handle emotional emergencies
stay steady during conflict or panic
This is stabilization.
It helps you feel safe inside yourself again. -
Emotion Regulation Skills
(Understanding Your Emotions So They Stop Running the Show)
These skills help you reduce intense emotional reactions and build long-term stability.You learn how to:
reduce emotional vulnerability
identify what your emotions are actually communicating
prevent emotional overwhelm
create balance in your day-to-day life
regulate before you hit the breaking point
create routines that support nervous system health
These are the skills that make life feel manageable again.
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Interpersonal Effectiveness Skills
(Communicating Clearly Without People-Pleasing, Avoiding, or Exploding)
These skills help you:
set boundaries
ask for what you need
communicate without shutting down
stay grounded in conflict
navigate relationship triggers
advocate for yourself without guilt
stop reacting from fear or old trauma patterns
These skills strengthen relationships — and your sense of self.
What DBT Skills Help With
DBT skills are highly effective for:
trauma
anxiety
emotional overwhelm
chronic stress
burnout
shutdown or freeze responses
panic attacks
self-blame and shame
relationship stress
difficulty communicating
fear of conflict
difficulty regulating after triggers
first responder and high-pressure work stress
mood swings or emotional overload
dissociation or disconnecting
If your emotions feel “too much,” DBT skills help you take your power back.
DBT Skills vs Full DBT (Important Difference)
I do not offer formal DBT group programs or the complete DBT protocol.
Instead, I use:
DBT skills
DBT concepts
DBT tools
DBT-informed interventions
…integrated with trauma therapy (CPT, EMDR, PE, CBT).
This is ideal for people who want actual skills without needing a structured year-long program.
DBT Skills FAQ
Do I have to commit to a full DBT program?
No — you will learn DBT skills inside regular therapy sessions.
Is DBT only for certain diagnoses?
No.
DBT skills help anyone who struggles with emotional overwhelm, stress, or intense reactions.
Is this skills-only or full DBT?
Skills-only.
No groups, no phone coaching, no year-long commitment.
Will I get worksheets?
Yes — when helpful.
But I walk you through every skill so you’re not navigating it alone.
Can DBT skills help trauma survivors?
Absolutely — especially for emotional regulation, triggers, and grounding.
Are DBT skills good for high-pressure professionals?
Yes.
DBT skills excel at helping people stay steady under stress.
Are DBT Skills Right For You?
DBT skills are a strong fit if you:
feel overwhelmed by emotions
struggle with shutting down or overreacting
get stuck in spirals
struggle with triggers
have difficulty staying grounded
overthink everything
avoid conflict
feel like your emotions run you
want practical tools you can use immediately
If you want tools, not theories — DBT skills can help you get steady again.
If you’re ready to learn the skills that help you understand what you’re feeling and stay grounded, clear, and in control, I can help.
DBT skills for adults in:
California, Texas, Florida, South Carolina, Utah, Maine, and Vermont.