A good candidate is typically someone who struggles with emotional intensity, self-destructive behaviors, or unstable relationships, and who needs practical skills to manage life better.
You might be a good fit for DBT if:
- You feel emotions intensely and quickly
DBT’s emotional regulation skills could be life-changing if you regularly feel like your emotions are consuming, come out of nowhere, and take forever to calm down.
- You engage in self-harm, suicidal behaviors, or impulsive actions
DBT was specifically designed to shrink these high-risk behaviors by concentrating on keeping you safe first and then on long-term healing.
- Your relationships are chaotic or painful
DBT’s interpersonal effectiveness skills can help a lot if you find yourself stuck in patterns of push-pull relationships, fear of abandonment, or frequent conflicts.
- You experience chronic feelings of emptiness, anger, or self-hatred
DBT teaches acceptance skills to validate these feelings while working toward healthier emotional patterns.
- You’ve tried other therapies (like CBT) and they didn’t fully work
DBT’s action-focused approach might be a better match if traditional talk therapy helped your thoughts a little but not your emotions or behaviors.
- You struggle with black-and-white thinking
For example, (“I’m either a total failure or a complete success.”)
DBT’s emphasis on dialectics and finding the middle path directly addresses this.
Signs DBT might be right for you:
- You need concrete tools and skills
DBT isn’t just talking about your problems. It’s learning skills you practice every day.
- You’re willing to work hard between sessions
DBT requires homework, like filling out diary cards or practicing mindfulness exercises.
- You can commit to showing up regularly
DBT often asks for a serious time commitment: weekly individual sessions, weekly group sessions, and sometimes phone coaching.
- You want a balance between acceptance and change
DBT offers a unique balance if you feel exhausted from constantly being told to “just change” or “just accept it”:
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- You are valid as you are.
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- And you can work to change what’s hurting you.
Questions to ask yourself to know if it’s right:
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- Am I overwhelmed by my emotions and need better ways to cope?
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- Have other therapies helped my thinking, but not how I feel or act?
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- Am I ready to work hard, practice new abilities, and stick with it even when it’s uncomfortable?
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- Do I want a therapy that’s practical, structured, and aimed at real-life change?
DBT could be a great fit if you said yes to most of those.
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