Recovery can include moments when emotions feel intense, an urge feels hard to ignore, or a conversation seems likely to turn into conflict. In those moments, it may be difficult to remember what you want for yourself. Dialectical Behavior Therapy (DBT) skills are practical tools people can learn and practice to respond more intentionally.
DBT was developed as a structured psychotherapy approach. It includes skills commonly organized into four areas: mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness. The specific services offered by a clinician can differ. A DBT-informed individual session is not necessarily the same as a comprehensive DBT program, which may include additional components. You can ask a provider what their DBT-informed care includes. Behavioral Tech’s DBT resource center offers further information about DBT.
Four skill areas, in everyday language
Mindfulness means practicing attention to what is happening in the present moment. For example, you might notice, “I’m feeling tense, and I’m having an urge to leave,” without needing to judge yourself for having that experience. Naming what is happening can create a brief pause before deciding what to do.
Distress tolerance focuses on getting through a difficult moment without making it worse. It is not about pretending everything is fine or accepting harmful circumstances. It is about finding a safe next step when changing the situation immediately is not possible.
Emotion regulation involves recognizing emotions, understanding what may affect them, and practicing ways to respond. Emotions carry information, but a strong feeling does not have to make every decision for you.
Interpersonal effectiveness includes skills for communicating needs, setting boundaries, and navigating relationships while keeping self-respect and personal goals in view. Supportive communication can matter in recovery, especially when someone is asking for help or trying to change a familiar pattern.
Try a small pause
Here is one simple reflection exercise you can try in a non-emergency moment:
Pause and notice your feet on the floor or another steady point of contact.
Name what you notice without criticizing yourself: “I’m feeling anxious,” “I’m having an urge,” or “I need a moment.”
Take one comfortable, unforced breath and look around for something that helps you feel oriented to the present.
Ask, “What is one safe next step I can take right now?” That might mean stepping away from a heated conversation, contacting a trusted support person, or asking a qualified professional for help.
This exercise is an educational example, not a personalized treatment plan. You do not need to get it “right.” Skills often take practice, and a clinician can help you decide which tools may be appropriate for your situation.
Skills can be one part of a larger recovery plan
DBT skills may be discussed as one part of counseling, but they are not a substitute for assessment or other care when those are needed. Substance-use support can take different forms, and a person’s care plan should reflect their needs. The National Institute on Drug Abuse notes that substance-use disorders are treatable and that care can include psychotherapies, medications, and other supports. The appropriate options depend on the individual.
If mental-health concerns and substance use are both part of what you are facing, you can ask a provider how they approach those concerns together. SAMHSA’s overview of co-occurring disorders explains that both may need attention.
When considering a provider, ask what “DBT-informed” means in their practice, what skills you might learn, and whether their service is the right level of care for your needs. You can also ask how they coordinate with other providers when appropriate and with your permission.
If you are interested in learning whether DBT-informed counseling may fit your goals, read about Laura Carlisle’s approach and Minnesota services, then contact Radiant Recovery and Counseling Services to ask about current availability and details. There is no need to have the perfect words before reaching out.
If you are at immediate risk of harming yourself or someone else, call 911 or go to the nearest emergency department. In the United States, call or text 988 for crisis support. This article is for general education and does not replace individualized care.