Introduction to DBT Therapy
Dialectical Behavior Therapy (DBT) is a type of cognitive-behavioral therapy that teaches practical skills in four areas: mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness. It pairs two things that can feel like opposites — accepting yourself as you are, and working to change the patterns that aren’t serving you. For people whose emotions often feel too big, too fast, or too hard to come back from, DBT offers a concrete, learnable set of tools for steadying those moments and building relationships and a life that feel more workable.
At Gofman Therapy and Consulting, Danielle Gofman offers DBT virtually to clients across Connecticut. When your emotions feel too big to handle on your own, what matters most is feeling genuinely understood. Danielle meets that need with warmth and steadiness, listening closely and validating what clients are carrying, while teaching the practical DBT skills that help them navigate the moments that feel like too much.
What is DBT therapy?
Dialectical Behavior Therapy (DBT) is a form of cognitive-behavioral therapy developed by Dr. Marsha Linehan, initially aimed at treating borderline personality disorder but now widely applied to various mental health issues. DBT combines acceptance and change strategies to help individuals manage emotional dysregulation and build a life worth living. The key principles of DBT include:
- Mindfulness: Focusing on being present in the moment.
- Distress Tolerance: Coping with painful situations without resorting to harmful behaviors.
- Emotion Regulation: Understanding and modulating emotions.
- Interpersonal Effectiveness: Enhancing communication and relationship skills.
The primary goals of DBT are to reduce self-destructive behaviors, improve emotional stability, and foster healthier relationships. By focusing on these objectives, DBT aims to help individuals lead more balanced, resilient, and fulfilling lives.
How DBT Therapy Works
In our virtual DBT psychotherapy sessions across Connecticut, the heart of the work is learning skills and putting them to use in your actual life. Those skills fall into four core areas, each with concrete techniques you practice and carry with you:
Mindfulness
- Mindful Breathing: Focusing on breathing to stay present.
- Body Scan: Paying attention to physical sensations from head to toe.
- Observing Thoughts: Noticing thoughts without judgment or attachment.
Distress Tolerance
- STOP Skill: Stop, Take a step back, Observe, Proceed mindfully.
- TIP Skill: Temperature, Intense exercise, Paced breathing, Paired muscle relaxation.
- Self-Soothing: Engaging the senses to create a calming effect (e.g., listening to music, using comforting scents).
Emotion Regulation
- PLEASE Skill: Treating Physical Illness, balanced Eating, Avoiding mood-altering substances, balanced Sleep, Exercise.
- Opposite Action: Acting opposite to the emotional urge when emotions are unjustified.
- Building Mastery: Engaging in activities that build confidence and a sense of accomplishment.
Interpersonal Effectiveness
- DEAR MAN: Describe, Express, Assert, Reinforce, Mindful, Appear confident, Negotiate.
- GIVE Skill: Be Gentle, act Interested, Validate, use an Easy manner.
- FAST Skill: Be Fair, no Apologies, Stick to values, be Truthful.
What to Expect from Virtual DBT
DBT with us is delivered through individual video sessions, so each meeting blends two things: space to talk through what’s been hard since you last met, and focused, hands-on skill-building you can use right away.
- We start by getting clear on the patterns and situations that tend to overwhelm you, and the goals that matter most to you.
- From there, your work centers on learning and practicing specific DBT skills — the mindfulness, distress-tolerance, emotion-regulation, and interpersonal tools above — and applying them to real situations in your life.
- Between sessions, you’ll usually have something concrete to practice, so the skills move from the screen into the moments where you actually need them.
Because sessions are virtual, DBT is accessible wherever you are in Connecticut — which also makes it easier to stay consistent, a crucial part of learning new skills and making lasting change.
Benefits of DBT Therapy
Dialectical Behavior Therapy (DBT) can lead to significant emotional and mental health improvements, including:
- Reduced Self-Destructive Behaviors
- Improved Emotional Regulation
- Enhanced Interpersonal Relationships
- Increased Mindfulness
- Better Distress Tolerance
- Higher Self-Esteem and Confidence
- Reduced Symptoms of Mental Health Disorders
- Increased Resilience and Adaptability
- Improved Overall Quality of Life
By addressing the underlying emotional and behavioral issues and teaching practical skills, DBT helps individuals create lasting positive changes and lead healthier, more balanced lives.
Who can benefit from DBT therapy?
Dialectical Behavior Therapy (DBT) can be used to treat a variety of conditions and symptoms across different demographics. Originally developed for borderline personality disorder (BPD), DBT has since been adapted to address a wide range of mental health issues. Suitable conditions and symptoms for DBT treatment include:
Borderline Personality Disorder (BPD)
- Chronic feelings of emptiness
- Intense and unstable interpersonal relationships
- Impulsive behaviors and self-damaging actions
- Emotional dysregulation
- Persistent sadness or low mood
- Feelings of hopelessness or worthlessness
- Lack of interest or pleasure in activities
- Difficulty concentrating or making decisions
- Excessive worry or fear
- Panic attacks
- Social anxiety
- Generalized anxiety
Post-Traumatic Stress Disorder (PTSD)
- Flashbacks or intrusive memories
- Avoidance of trauma-related stimuli
- Hyperarousal or heightened startle response
- Emotional numbness or detachment
Substance Use Disorders
- Dependence on or abuse of drugs or alcohol
- Inability to control substance use
- Continued use despite negative consequences
- Anorexia nervosa
- Bulimia nervosa
- Binge eating disorder
Bipolar Disorder
- Extreme mood swings, including manic and depressive episodes
- Impulsive and risky behaviors
DBT can be effectively used across various demographics, including adolescents and adults. Its structured approach and emphasis on skill-building make it adaptable to diverse populations, helping individuals develop healthier coping mechanisms and improve their overall quality of life.
Meet Your DBT Therapist
Danielle Gofman is the DBT therapist at Gofman Therapy and Consulting, providing Dialectical Behavior Therapy to clients across Connecticut by secure video.
Getting Started with DBT Therapy
Ready to begin virtual DBT therapy and counseling in Connecticut? Contact Gofman Therapy and Consulting today to schedule a free initial consultation. We’ll talk through what you’re struggling with and what you’re hoping for, answer your questions about how virtual sessions, insurance, and scheduling work, and make sure DBT is the right fit before you commit. From there, you can start building the skills to manage intense emotions and steady your relationships — from anywhere in Connecticut. We also offer virtual DBT to clients in Virginia.
