What happens in a DBT session?

In a DBT session, you and your counsellor usually look at a recent hard moment and learn a skill that could help next time. You might map out a situation step by step, from the trigger to the urge to what you did, which is called a chain analysis. Many sessions end with a small exercise to try at home, such as a calming skill or a worksheet. You share as much or as little as you like.

What does dialectical mean in dialectical behaviour therapy?

Dialectical means holding two ideas that seem opposite at the same time. In dialectical behaviour therapy (DBT), the main pair is accepting yourself as you are while also working toward change. Your counsellor validates your feelings, meaning they take them seriously, and also helps you find new ways to respond. Many people find this balance helps them feel less judged.

How is DBT different from CBT?

DBT builds on cognitive behavioural therapy (CBT), so both are practical and focused on skills. CBT often looks at noticing and changing unhelpful thoughts. DBT adds more focus on accepting strong emotions, mindfulness, getting through painful moments without making them worse, and handling relationships. Your counsellor can help you think about which approach fits what you want.

Can DBT help with thoughts of suicide or self-harm?

DBT can help some people find safer ways to cope with urges to self-harm or thoughts of suicide, alongside other support. Your counsellor goes at your pace and helps you feel steady before any deeper work. Counselling is not emergency care. If you are in crisis or thinking about suicide, call or text 9-8-8, call 1-800-SUICIDE (1-800-784-2433), or call 911 if you are in danger.

Can I do DBT online in BC?

Yes, you can meet with our counsellors for DBT in person or online from anywhere in BC. Learning skills, talking through a chain analysis and going over worksheets can all be done by video. Our intake team suggests counsellors who fit what you need, your language, your budget and where you want to meet.

Dialectical Behavioral Therapy (DBT)

DBT (Dialectical Behavioral Therapy) is an approach originally created by Marsha Linehan, author of the DBT Skills Training: Manual , to adapt CBT to address people struggling with suicidal ideation, and later adapted for the issues common in individuals that meet the criteria for Borderline…

Book a free consultation See DBT counsellors

37 counsellors trained
In person or online

What it helps with

Concerns DBT can help withWhat it helps with

How it works

What a course of DBT looks likeHow it works

Early on
Notice the pattern
You and your counsellor look at moments when emotions take over. Together you trace what happened before, during and after, to see where a different choice could fit.
As you go
Practise new skills
You learn skills like riding out an urge, calming strong feelings and asking for what you need. You try them between sessions, often with a worksheet.
Over time
Keep building on it
You review what you tried, what helped and what got in the way, and adjust the skills to fit your life. You and your counsellor decide together how long to keep going.

DBT may suit you if you

Feel emotions very strongly and want ways to steady them
Want practical skills for when an urge or painful feeling hits
Want to accept yourself as you are and still make changes
Find conflict in close relationships hard to handle
Are ready to practise skills and do short exercises at home
Like a structured approach with clear steps

Something else may fit better if you

Are in crisis right now: call or text 9-8-8 first
Mainly want open space to talk things through
Prefer not to do worksheets or practice between sessions
Want to focus mostly on exploring your past

Not sure? A free consultation can help you choose.

Where

DBT in person in Burnaby, Surrey and Vancouver, or onlineWhere

About

More about DBT

DBT (Dialectical Behavioral Therapy) is an approach originally created by Marsha Linehan, author of the DBT Skills Training: Manual, to adapt CBT to address people struggling with suicidal ideation, and later adapted for the issues common in individuals that meet the criteria for Borderline Personality Disorder. Since been shown to be effective with a range of other concerns as well that are listed below. DBT builds on traditional cognitive behavioural approaches with an added emphasis on emotion. It focuses on regulating the overwhelming emotions that often serve to undermine people's functioning and introducing skillful ways to address situations that evoke strong emotional responses.

Theory

The “dialectical” nature of DBT means that a basic assumption of this approach is that people can accept themselves just as they are while also striving to make life-enhancing changes. Emotions and experiences deserve validation but are also amenable to change through greater insight and awareness, as well as implementing strategies and skills aimed at handling them better. When someone is emotionally dysregulated, this can distort their perspective of themselves and others and limit the choices they have for how to behave. DBT aims to help people cultivate “wise mind”, or the ability to bring together emotion and logic, so their thoughts and actions are not solely governed by overpowering emotion.

Techniques

DBT focuses on regulating strong emotions by way of mindfulness techniques, behavioural strategies, and interpersonal communication skills. Therapy involves learning new skills in areas like emotion regulation, distress tolerance, and interpersonal communication. Clients can expect to be very active in the process of therapy, often completing worksheets or other exercises both with the therapist and as homework.

One such exercise often employed is behavioral chain analysis, wherein clients reflect on and gain insight about how they emotionally respond to situations and how they can alter their behavior to produce desired results.

Issues DBT has been proven effective for:

Suicidality
Self-injurious behaviours
Substance use disorders
Bulimia
Binge eating
Depression

Behavioral Therapy at No Fear Counselling

At No Fear Counselling, our therapists offer Dialectical Behavioral Therapy (DBT) to people who want to handle their feelings better, get along with others, and find ways to cope with stress. We work with clients to build skills that help them feel better emotionally for a time and grow as a person.
Our team provides in-person and online counselling across Canada so people can get professional help with their mental health more easily. If you are dealing with anxiety, depression, feeling overwhelmed, problems with relationships, or big changes in your life, DBT can give you tools that work to help you move on.

Start building ways to deal with things today.

If you are feeling really overwhelmed, stressed, anxious, or having trouble with people, Dialectical Behavioral Therapy or DBT might be an idea for you. No Fear Counselling has professionals who can help you with DBT in places like Vancouver, Surrey, Burnaby, Richmond, Coquitlam, Langley, and Penticton. They also do online therapy for people across Canada.
You can book a meeting with them today, and they will find a therapist who can help you learn new skills to feel better for a long time.

Counsellors trained in DBTTrained in DBT

See all 37All 37

Afsah Ahmad
Counselling Therapist
- Helps with: Emotional Regulation, Repairing Relationships, Grief, Loss and Bereavement, Post-Traumatic Stress Disorder (PTSD), Anxiety, Panic Attacks, Depression, Couples/Marriage Counselling, Women's Concerns, Immigration & Acculturation, Identity, Self Esteem, Addictions / Substance Use, Anger Management, Burnout, Life Transitions, Stress Management, Assertiveness/Boundaries, Improving Communication, Parenting, Work Stress, Personal Development/GrowthEmotional RegulationRepairing Relationships+20 more
- Languages: English, Hindi, Punjabi, Urdu
- Where: Surrey · Online
View profile of Afsah Ahmad
Alishia Ladak
Counselling Therapist
- Helps with: Depression, Complex Trauma, Healthy Discipline Strategies, Anxiety
- Languages: English
- Where: Coquitlam · Online
View profile of Alishia Ladak
Aman Mann
Counselling Therapist
- Helps with: Depression, Minority Groups, Codependency, Existential Concerns, Identity, Loneliness, Pre-Marital Counselling, Spirituality, Guilt/Shame, Emotional Regulation, Life Transitions, Motor Vehicle Accidents, Sleep Concerns, Anxiety, Self Esteem, Immigration & Acculturation, Purpose, Relationship Concerns, Stress Management, ADHD and ADD, Social Anxiety
- Languages: English
- Where: Vancouver · Surrey · Online
View profile of Aman Mann
Anam Gill
Counselling Therapist
- Helps with: Anxiety, Depression, Emotional Regulation, Grief, Loss and Bereavement, Identity, Life Transitions, Perfectionism, Post-Traumatic Stress Disorder (PTSD), Repairing Relationships, Self Esteem, Social Anxiety
- Languages: English
- Where: Surrey · Online
View profile of Anam Gill
Andrea Dasilva
Counselling Therapist
- Helps with: Pain Management, Acute Trauma, Grief, Loss and Bereavement, Chronic Pain, Self Compassion, Spirituality, Disability, Crisis Management, Chronic Illness, Coping with Injury/Loss, Emotional Regulation, Stress Management, Anxiety, Post-Traumatic Stress Disorder (PTSD), Guilt/Shame, Burnout, Depression, ADHD and ADD
- Languages: English, Portuguese
- Where: Burnaby · Online
View profile of Andrea Dasilva
Ashley Shankar
Counselling Therapist
- Helps with: Depression, Chronic Pain, Work Stress, Couples/Marriage Counselling, Chronic Illness, Work and Life Balance, Sleep Concerns, Anxiety
- Languages: English
- Where: Online
View profile of Ashley Shankar

FAQs

Common questions about DBTCommon questions

Can't find your answer? Ask us a question.

In a DBT session, you and your counsellor usually look at a recent hard moment and learn a skill that could help next time. You might map out a situation step by step, from the trigger to the urge to what you did, which is called a chain analysis. Many sessions end with a small exercise to try at home, such as a calming skill or a worksheet. You share as much or as little as you like.
Dialectical means holding two ideas that seem opposite at the same time. In dialectical behaviour therapy (DBT), the main pair is accepting yourself as you are while also working toward change. Your counsellor validates your feelings, meaning they take them seriously, and also helps you find new ways to respond. Many people find this balance helps them feel less judged.
DBT builds on cognitive behavioural therapy (CBT), so both are practical and focused on skills. CBT often looks at noticing and changing unhelpful thoughts. DBT adds more focus on accepting strong emotions, mindfulness, getting through painful moments without making them worse, and handling relationships. Your counsellor can help you think about which approach fits what you want.
DBT can help some people find safer ways to cope with urges to self-harm or thoughts of suicide, alongside other support. Your counsellor goes at your pace and helps you feel steady before any deeper work. Counselling is not emergency care. If you are in crisis or thinking about suicide, call or text 9-8-8, call 1-800-SUICIDE (1-800-784-2433), or call 911 if you are in danger.
Yes, you can meet with our counsellors for DBT in person or online from anywhere in BC. Learning skills, talking through a chain analysis and going over worksheets can all be done by video. Our intake team suggests counsellors who fit what you need, your language, your budget and where you want to meet.

From the blog

Reading on DBT

All articles

High-Functioning Anxiety: When Success Hides Distress
11 min read
What Happens in Your First Therapy Session? A Beginner’s Guide
14 min read

Can we measure your visit?

Browse

By location

By language

Individual · 42 topics

Couples and relationships · 12 topics

Family and parenting · 10 topics

Children and youth · 13 topics

Trauma and abuse · 11 topics

Health and body · 17 topics

Identity and culture · 12 topics

Work and life · 10 topics

More topics · 2 topics

Who it's for

How we meet

Approaches

Top locations

Dialectical Behavioral Therapy (DBT)

Concerns DBT can help withWhat it helps with

What a course of DBT looks likeHow it works

Notice the pattern

Practise new skills

Keep building on it

DBT may suit you if you

Something else may fit better if you

Often offered alongside DBTRelated therapies

DBT in person in Burnaby, Surrey and Vancouver, or onlineWhere

More about DBT

Theory

Techniques

Issues DBT has been proven effective for:

Behavioral Therapy at No Fear Counselling

Start building ways to deal with things today.

Counsellors trained in DBTTrained in DBT

Afsah Ahmad

Alishia Ladak

Aman Mann

Anam Gill

Andrea Dasilva

Ashley Shankar