You should consider stopping DBT when you’ve achieved the goals you set at the beginning of therapy, and when you can consistently use the skills without heavy therapist support.
Signs you might be ready to stop DBT:
- You’re managing emotions effectively
If you can handle intense emotions like sadness, anger, anxiety, or shame without falling into harmful behaviors (self-harm, isolation, explosive reactions), that’s a strong sign you’ve mastered key DBT skills.
- You rarely engage in crisis behaviors
DBT’s priority is making life more stable by reducing suicidal thoughts, self-harm, reckless behaviors, and emotional meltdowns.
If crises have become rare and manageable, you might have graduated from the need for DBT.
- You use DBT skills automatically
Skills like mindfulness, opposite action, self-soothing, and wise mind decision-making feel natural, and you don’t have to think hard about them.
When coping strategies become your default instead of a forced effort, that’s major progress.
- You’ve met your personal therapy goals
At the start of DBT, people usually set specific goals, such as stopping self-harming, managing depressive episodes, and building healthy relationships.
It’s often time to move toward ending therapy when you’ve met those consistently, not just during “good weeks”.
- You feel confident handling relapses
Depression and emotional struggles can return.
A key part of ending DBT is feeling confident that even if symptoms pop up, you know what to do without needing emergency therapy sessions.
Gradual tapering is ideal
Stopping therapy is not usually an abrupt “one day you’re in, next day you’re out” situation.
It’s more common (and healthier) to taper down slowly:
- Move from weekly sessions to biweekly.
- Then monthly “check-in” sessions.
- You’ll eventually end formal therapy, but stay connected in case you need a “booster” session later.
This tapering helps you test your skills in real life without losing all support at once.
