LARRAPY Convos – Blog 30 - “What Is Dialectical Behavioral Therapy—and How Can It Help You?”

“Why do I feel everything so deeply?”

“I want to change, but I keep swinging between extremes.”

“I don’t want to explode or shut down—but I don’t know what else to do.”

If that resonates with you, Dialectical Behavioral Therapy (DBT) might be the healing approach you didn’t know you needed.

Originally created to help people with chronic emotion dysregulation and suicidal thoughts, DBT is now widely used for anyone who feels emotionally overwhelmed, relationally reactive, or stuck in self-sabotaging cycles.

Let’s explore what DBT is, what it teaches, and how it can help you build a life you actually want to live.

🧠 What Is DBT (Dialectical Behavioral Therapy)?

DBT is a skills-based, structured form of therapy that blends behavioral psychology, mindfulness, and radical acceptance. It helps people manage their emotions, tolerate distress, and improve relationships.

The term “dialectical” means holding two truths at once, such as:

• “I’m doing the best I can” AND “I need to do better.”

• “This is hard” AND “I can handle it.”

This approach creates emotional balance and helps people get unstuck from extremes.

🔧 Who Is DBT For?

DBT is effective for people who struggle with:

• Mood swings or intense emotions

• Self-harm or suicidal thoughts

• Borderline Personality Disorder (BPD)

• Trauma-related symptoms

• Addiction or impulsivity

• Eating disorders

• High-conflict relationships

But even if you don’t have a clinical diagnosis, DBT can help you if you:

• Overthink or panic under pressure

• Struggle with guilt, shame, or rage

• Have a hard time setting boundaries

• Want to grow emotionally and relationally

🧰 What Does DBT Teach You?

DBT is built on four core skill areas:

1. Mindfulness – “Be here now”

Learn to observe your thoughts, emotions, and body without judgment. Mindfulness helps you respond instead of react.

“Be still and know that I am God.” – Psalm 46:10

2. Distress Tolerance – “Survive the moment”

Instead of numbing out, shutting down, or blowing up, DBT gives you tools to endure emotional pain without making it worse.

Skills include:

• Deep breathing

• Distraction techniques

• Cold water splash

• Grounding exercises

• Safe outlets for emotion

3. Emotion Regulation – “Master your emotions”

Learn how emotions work—and how to manage them before they manage you.

You’ll build:

• Awareness of triggers

• Language to name your feelings

• Healthy habits to reduce emotional vulnerability (like sleep, diet, and routine)

4. Interpersonal Effectiveness – “Speak with strength and grace”

DBT teaches assertiveness without aggression, boundaries without guilt, and how to say what you need without destroying the relationship.

It helps you:

• Ask for what you need

• Say no clearly

• Handle conflict wisely

• Strengthen your self-respect in communication

🙏 How DBT Integrates with Faith

Though not explicitly Christian, DBT principles echo biblical wisdom:

• Mindfulness → “Set your mind on things above…” (Col. 3:2)

• Distress Tolerance → “Be still and wait patiently…” (Psalm 37:7)

• Emotion Regulation → “Be slow to anger…” (James 1:19)

• Healthy Boundaries → “Let your yes be yes, and your no, no…” (Matt. 5:37)

In faith-filled therapy, DBT becomes more than just skill-building—it becomes soul-restoring.

🔄 How DBT Sessions Work

• Usually weekly (individual or group)

• Focuses on skill-building and real-life practice

• You’ll often complete handouts, exercises, and “homework”

• The therapist encourages validation + accountability

📈 What Results Can You Expect?

✅ Less emotional reactivity

✅ Fewer self-destructive behaviors

✅ Clearer communication

✅ Stronger sense of identity

✅ Better boundaries

✅ Renewed hope

🕊 Final Word: You Can Be Both Emotional and Empowered

If you’ve ever been told you’re “too much”…If you feel stuck between explosive reactions and emotional shutdown…If you love deeply but struggle relationally…

DBT is a path back to emotional balance, self-respect, and healing.

You can learn to feel without drowning.To speak without wounding.To live with passion and peace.

“A person without self-control is like a city with broken-down walls.” – Proverbs 25:28DBT helps you rebuild those walls—with wisdom, grace, and truth.

🙏 A Prayer for Emotional Strength and Balance

“God, You see the storm inside me. Teach me to pause before I react. Give me strength to feel without fear. Help me hold truth and grace at the same time. Bring balance to my soul, and teach me to love others—and myself—with boundaries and peace. In Jesus’ name, Amen.”