Dialectical Behaviour Therapy (DBT) in Glasgow and Online
Dialectical Behaviour Therapy (DBT) is a structured, evidence-based approach that helps you manage intense emotions, reduce impulsive reactions, and build healthier relationships. It combines cognitive-behavioural techniques with mindfulness practices to strengthen emotional regulation, resilience, and interpersonal effectiveness. At Illuminated Thinking, we offer DBT therapy in Glasgow and online, delivered in a one-to-one format tailored to your needs.
DBT explained clearly
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What is DBT?
DBT supports emotional regulation and relationship stability by combining acceptance skills with change strategies.
A structured, skills-based therapy
Dialectical Behaviour Therapy (DBT) is a structured, evidence-based approach that supports individuals in managing intense emotions and building healthier relationships. It combines cognitive-behavioural techniques with mindfulness practices to enhance emotional regulation, resilience, and interpersonal effectiveness.
Many people find DBT helpful when emotions feel overwhelming, reactions feel hard to control, or relationships feel intense or unstable.
Practical tools for real life
DBT focuses on practical skills you can use in the moments that matter: during conflict, when you feel flooded emotionally, and when urges to act impulsively show up. At Illuminated Thinking, our psychologists offer DBT therapy in Glasgow and online, tailored to your needs and goals.
Sessions help you practise skills and apply them to your everyday situations, not just talk about them.
How did DBT develop?
DBT was developed to help people navigate complex emotional experiences with compassion and structure.
Developed by Marsha Linehan
DBT was developed in the late 1980s by Dr. Marsha Linehan to treat borderline personality disorder. It draws from cognitive-behavioural therapy, Zen principles, and dialectics, offering a framework for navigating intense emotions.
DBT skills can work in individual therapy
Although DBT was originally delivered as a full programme involving both individual and group therapy, research and clinical experience show that the core DBT skills can be taught and integrated effectively in one-to-one sessions. This allows the work to be highly tailored to your needs.
How does DBT work in individual therapy?
In one-to-one DBT therapy, you learn concrete skills and apply them to your real-life triggers, relationships, and emotional patterns.
One-to-one DBT at Illuminated Thinking
At Illuminated Thinking, we offer DBT in a one-to-one format. In your sessions, you work closely with a specialist psychologist to develop skills, practise them together, and adapt them to your situation.
Working individually provides a safe and supportive space to focus on what is most relevant to your life right now.
What you will learn
- Mindfulness: becoming more aware of the present moment.
- Distress tolerance: coping through crises without making things worse.
- Emotion regulation: understanding and changing intense emotions.
- Interpersonal effectiveness: communicating and asserting yourself while maintaining relationships.
What sessions often include
- Mapping patterns and triggers that lead to emotional overwhelm
- Practising specific skills in-session, then applying them between sessions
- Reviewing what worked, what did not work, and adjusting your plan
- Building self-respect and stability in relationships over time
What can DBT help with?
DBT is well known for borderline personality disorder, and it can also help when emotional intensity and impulsive coping are central difficulties.
DBT can help with
- Borderline personality disorder
- Depression
- Anxiety
- Eating disorders
- Substance use difficulties
- Impulsive behaviour
- Emotional overwhelm
- Unstable or conflictual relationships
When DBT is especially helpful
DBT is particularly helpful if you feel emotionally overwhelmed, struggle with impulsive behaviour, or find that relationships become intense quickly. Therapy helps you slow things down, choose skills deliberately, and build steadier coping and communication.
The aim is not perfection. It is progress, stability, and more choice in how you respond.
Benefits of DBT
DBT supports a more balanced emotional life and helps reduce behaviours that keep you stuck.
What people often notice
- Improved emotional regulation
- Less impulsive or self-destructive coping
- Greater ability to tolerate distress
- Clearer communication and healthier boundaries
- More stable relationships and stronger self-respect
A comprehensive approach
DBT offers a practical framework for navigating strong emotions and high-stress situations. By strengthening mindfulness and relationship skills, DBT supports people to live more consciously and connect more meaningfully.
Is DBT right for you?
If you experience emotional intensity, difficulty coping in distress, or challenges in relationships, DBT may be a good fit.
Signs DBT could help
DBT may be a strong fit if you find yourself reacting quickly, feeling flooded emotionally, or struggling to get back to baseline after conflict. Through personalised one-to-one therapy, you learn tools for emotional regulation, distress tolerance, and improved interpersonal functioning.
A gentle note about pace and safety
If you are in acute crisis or at immediate risk, the right first step may be urgent support through NHS 24, emergency services, or your GP. If you are unsure, contact us and we can help you think through the safest next step and the right pace for therapy.
DBT FAQs
Quick answers to common questions.
Do I need a DBT programme to benefit from DBT?
Not always. Traditional DBT is a structured programme that can include individual therapy and groups. Many people benefit from learning and applying DBT skills in individual therapy, especially when sessions are tailored to current needs and goals.
Is DBT only for borderline personality disorder?
No. DBT was developed for borderline personality disorder, and it is now widely used for emotional dysregulation, impulsive coping, relationship difficulties, and a range of mental health concerns.
Do you offer DBT online?
Yes. Illuminated Thinking offers DBT online and in-person DBT therapy in Glasgow, depending on clinician availability.
How long does DBT take?
The length of therapy varies depending on your goals and needs. Some people focus on specific skills over a shorter period, while others benefit from longer-term work to consolidate change and stability.
Other approaches you may want to explore
If DBT is not quite the right fit, these may be helpful alternatives or complements.
Compassion-Focused Therapy
CFT can be helpful when shame and self-criticism are central, and when you want to build inner safety and steadiness.
Learn more about CFTAnxiety therapy
For worry, panic, and stress patterns, evidence-based anxiety therapy can help you build calm, clarity, and resilience.
Learn more about anxiety therapy in GlasgowDBT therapists in Glasgow and online
At Illuminated Thinking, our DBT specialists offer compassionate, skilled support tailored to your individual needs. Explore our team and find a therapist who feels like the right fit.
If you are interested in learning more or would like to book an appointment, we would be happy to hear from you.
Ready to build steadier coping and stronger relationships?
We can recommend the right psychologist for DBT therapy in Glasgow or online.