Dialectical Behaviour Therapy (DBT)

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.

How Did DBT Develop?

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 complex emotional experiences. Although originally delivered as a full programme involving both individual and group therapy, research and clinical experience have shown that the key DBT skills can be effectively taught and integrated in individual therapy sessions.

How Does It Work in Individual Therapy?

At Illuminated Thinking, we offer DBT in a one-to-one format. In your sessions, you’ll work closely with a specialist psychologist to develop and apply skills across four key areas:
– Mindfulness: becoming more aware of the present moment
 – Distress Tolerance: managing crises without making things worse
– Emotion Regulation: understanding and changing intense emotions
– Interpersonal Effectiveness: communicating and asserting yourself while maintaining relationships

Working individually allows therapy to be highly tailored to your specific needs, providing a safe and supportive environment to practice and apply DBT skills in a way that’s relevant to your life.

What Can It Help With?

DBT is widely recognised for treating borderline personality disorder but is also effective for:
– Depression
– Anxiety
– Eating disorders
– Substance use difficulties

It’s particularly helpful if you find yourself feeling emotionally overwhelmed or struggling with impulsive behaviour and unstable relationships.

What Are the Benefits of DBT?

DBT offers a comprehensive approach to emotional and behavioural challenges. It helps reduce self-destructive behaviours and supports the development of a more balanced, stable emotional life. Through building mindfulness and relationship skills, DBT empowers 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. Through personalised one-to-one therapy, you’ll learn practical tools for emotional regulation, distress tolerance, and improved interpersonal functioning.

At Illuminated Thinking, our DBT specialists, Dr. Emma Boyd, Dr. Humera Millar and Dr. Zounish Rafique, offer compassionate, skilled support tailored to your individual needs. If you’re interested in learning more or would like to book an appointment, we’d be happy to hear from you.