Online Dialectical Behavior Therapy (DBT) in California
Learn to validate & accept yourself as you are and work towards the change you want to see.
OVERVIEW
What exactly is Dialectical Behavior Therapy (DBT)?
Dialectical Behavior Therapy (DBT) is a type of talk therapy for people who feel emotions very intensely.
Like CBT, it helps you understand how your thoughts, feelings and behaviors are connected, but DBT adds something powerful: the balance between acceptance and change.
In DBT, “dialectical” means holding two truths at once.
It validates your struggles while also giving you tools to make real and lasting changes in your daily life.
For example - you can accept yourself exactly as you are and still take steps toward change.
So DBT is especially effective for people who want both compassion and structure.
It can help you if you often feel overwhelmed by big emotions, find yourself stuck in unhelpful patterns like procrastination and people pleasing or struggle to manage stress in relationships, school work or parenting.
Dialectical Behavior Therapy is designed to help you …
THE BENEFITS
Calm intense anxiety, stress or panic when life feels too much
Learn how to manage overwhelming emotions without shutting down or acting impulsively
Break out of cycles of self criticism, perfectionism or emotional burnout
Strengthen communication and boundary setting in relationships
Let go of perfectionism, people-pleasing and harsh self-criticism
Build confidence in how you show up at school, work or as a parent
Create healthier coping strategies for setbacks and emotional triggers
Feel more grounded and present instead of lost in worry or frustration
WHAT TO EXPECT
What actually happens during DBT?
-
We will talk about what brought you to therapy and identify the biggest challenges you want to work on. Together, we will set goals and decide how to track your progress.
-
You will begin learning mindfulness skills that help you notice your thoughts, feelings and behaviors without judgment. This is the foundation for change.
-
In DBT, you will learn and practice four core skill areas:
Mindfulness: Mindfulness helps you slow down and stay present so you can notice your thoughts and feelings without judgment. This is the foundation for creating change and feeling more grounded in daily life.
Distress Tolerance: Life is full of stressful and painful moments. Distress tolerance skills give you healthy ways to tolerate intense emotions or crises so you do not feel stuck or overwhelmed when big emotions arise.
Emotion Regulation: By building better emotional regulation skills, you learn to be in charge of your own emotions, instead of being controlled by them. Over time,you will learn how to calm strong feelings, shift unhelpful emotional patterns and create more positive experiences.
Interpersonal Effectiveness: Relationships are at the center of so much of life. With DBT, you will learn how to communicate your needs, clearly set healthy boundaries, manage conflict and strengthen your connections with others.
-
What happens between sessions is just as important as what happens in them. You will try out new skills in real life – whether that means navigating a tough conversation, calming yourself during a panic spiral or making a choice that feels more aligned with your values.
-
Over time, these practices will help you feel more steady, resilient and confident in how you respond to challenges both in relationships and within yourself.
I provide virtual Dialectical Behavior Therapy for …
WHO I WORK WITH
College Students
Young Adults
New Moms
WANT TO KNOW MORE?
Have questions about what online therapy looks like, my fees or your insurance? Visit my FAQ page to find the details on everything you need to know.
Get Answers To My FAQs
GET STARTED
Ready to take the first step? Book your free 20-minute consultation today.
If you’re interested in getting started or would like to know more before making a decision, I invite you to schedule a free, no-pressure consultation. You’ll have the opportunity to share what’s going on, ask any questions you may have and decide if I would be a good fit for you.
