Dialectical Behavior Therapy at Headwaters
Are you struggling with intense emotions or mental health challenges? Our DBT program teaches practical skills to help you find balance, manage stress, and support your recovery.
At Headwaters’ Center for Brain Recovery, our clinicians offer specialized therapies, like dialectical behavior therapy (DBT), to help you build coping skills, improve relationships, and regain control of your day-to-day life.
What is Dialectical Behavior Therapy (DBT)?
Definition and core principles of DBT
DBT is a type of talk therapy that teaches safe and effective coping skills to manage intense emotions, improve your relationships and cope with distress. The core principles of DBT include:
- Mindfulness
- Distress tolerance
- Emotional regulation
- Interpersonal effectiveness
If you or a loved one struggles to control strong emotions, DBT can help you focus on the present moment without judgment, understand and change intense emotions and improve your ability to communicate your needs and set boundaries in relationships.
The Origins and Philosophy Behind DBT
DBT was originally developed in the 1970s to help treat those struggling with chronic suicidal thoughts and behaviors, especially those diagnosed with borderline personality disorder (BPD). It is based on the idea that everything is connected and that change is always happening.
The core philosophy behind DBT is dialectics—learning to hold two opposite ideas at the same time and find truth somewhere in between. Being “dialectical” means finding balance instead of getting stuck in all-or-nothing thinking. When we can see both sides of a situation, it becomes easier to manage emotions, solve problems and communicate effectively with others.
DBT focuses on three main areas of balance:
- Acceptance and change
Learning to accept yourself as you are while also working toward positive change. - Validation and problem-solving
Recognizing that your feelings are real and understandable, while also taking steps to handle challenges in healthy ways. - Hegelian dialectics
Understanding that two different things can be true at the same time and that finding a common or middle ground is often the key to deeper insight and growth.
Common conditions treated with dialectical behavior therapy
- BPD
- Depression
- Anxiety disorders
- Post-traumatic stress disorder (PTSD)
- Substance use disorders
- Eating disorders
How Does Dialectical Behavior Therapy Work?
The four key components of a DBT treatment program
DBT skills training is typically done in group settings, often accompanied by individual treatment and coaching from a licensed therapist. A full DBT program includes the following skill-building modules:
1. Core mindfulness
Mindfulness is the foundation of DBT. Individuals learn to become more aware of their thoughts and emotions and observe them without judgment.
2. Interpersonal effectiveness
Individuals learn to ask for what they want, set boundaries, manage conflict, and create friendships.
3. Emotional regulation
Individuals learn to manage emotions, change unproductive emotions, change the volume of their emotions, and create positive emotions.
4. Distress tolerance
Individuals will learn how to deal with difficult situations, cope with pain, and become more confident and resilient.
Dialectical behavior therapy techniques
Many of the individual skills taught within the four skill-building modules are remembered using acronyms:
- Core mindfulness
- WISE MIND—a state of mind that combines logic and emotions
- WHAT skills—observe, describe and participate fully in the experience
- HOW skills—one-mindfully (focus on one thing at a time), see things as they are (non-judgmentally), focus on what helps achieve your goals (effectively)
- Interpersonal effectiveness
- DEAR MAN—a formula for asking or saying no assertively
Describe the situation, Express your feelings, Assert your needs, Reinforce the desired outcome, Mindful (stay focused on your goal), Appear confident, Negotiate - GIVE—a formula for maintaining positive relationships
Be Gentle, Act Interested, Validate others, Use an Easy manner - FAST—a formula for maintaining self-respect Be Fair, (No) Apologies (unless appropriate), Stick to your values, Be Truthful
- DEAR MAN—a formula for asking or saying no assertively
- Emotional regulation
- PLEASE MASTER—a skill for reducing emotional vulnerability
- Treat PhysicaL illness
- Eat a balanced diet
- Avoid mood-altering substances
- Sleep adequately
- Exercise regularly
- MASTERy (engage in activities that build competence)
- PLEASE MASTER—a skill for reducing emotional vulnerability
- Distress tolerance
- ACCEPTS—a skill for distracting yourself from a distressing situation
Activities, Contributing, Comparisons, Emotions (creating new ones), Pushing away, Thoughts, Sensations - IMPROVE—a skill for improving the moment
Imagery, Meaning, Prayer (or asking for help from a higher power), Relaxation, One thing (in the moment), Vacation (take a brief mental vacation), Encouragement - STOP—a skill for impulse control
Stop what you’re doing, Take a step back, Observe your thoughts and feelings, Proceed mindfully - TIPP—a skill for quickly reducing intense emotions
Temperature (use cold water), Intense exercise, Paced breathing, Paired muscle relaxation
- ACCEPTS—a skill for distracting yourself from a distressing situation
DBT for Addiction and Dual Diagnosis
How DBT supports recovery from substance use disorders
DBT can be a valuable part of treatment for people who are managing a substance use disorder (SUD) and a co-occurring mental health condition.
A DBT program focused on substance use helps you build motivation, make positive changes and stay committed to recovery. It teaches practical skills for managing cravings, coping with difficult emotions and replacing harmful behaviors with healthier choices.
By practicing these skills, people find it easier to stay sober, handle stressful situations, and improve their overall well-being.
The Role of DBT in Managing Co-occurring Mental Health Conditions
Dialectical behavior therapy is an effective tool for managing co-occurring mental health conditions like anxiety, depression, BPD and substance use disorders. Through teaching practical skills for coping with intense emptions, managing impulsive behaviors, and improving relationships, DBT can help individuals regain balance in their day-to-day lives.
Benefits of DBT for Long-term Emotional Stability and Sobriety
People who participate in DBT often experience:
- Greater emotional stability and self-awareness
- Reduced impulsive or risky behaviors
- More effective coping skills
- Improved relationships with family, friends and colleagues
- Support in maintaining long-term sobriety
DBT for Mental Health
Using DBT to manage emotional dysregulation and impulsivity
DBT helps people recognize when emotions are becoming overwhelming and provides strategies to respond rather than react. Skills like mindfulness, distress tolerance and emotional regulation help people pause, reflect, and make better choices.
DBT for Anxiety, Depression, and Borderline Personality Disorder
Research shows that DBT is safe and effective for reducing symptoms of anxiety and depression while also helping those with BPD manage mood swings, intense emotional reactions, and risky behaviors.
Learning these structured skills helps patients feel more in control, allowing them to better navigate difficult situations.
Improving relationships and coping skills through DBT
DBT helps people recognize when emotions are becoming overwhelming and provides strategies to respond rather than react. Skills like mindfulness, distress tolerance and emotional regulation help people pause, reflect, and make better choices.
What to Expect from our DBT Therapy Program
DBT therapy sessions at Headwaters
Headwaters in Florida is a DBT therapy center, specializing in dialectical behavior therapy. It is part of our comprehensive treatment approach for those managing substance use disorders and co-occurring mental health disorders.
Our DBT program combines individual therapy, skills groups, and counseling to give our patients a full toolbox of strategies for navigating everyday situations and experiences.
Our sessions teach practical skills in a supportive and compassionate environment. We want you to feel heard and understood.
Individual and Group DBT Counseling Options
We offer personalized, one-on-one counseling and group sessions where you can practice skills alongside peers who understand what you’re going through. These formats are designed to reinforce learning and encourage applying skills in controlled, but real-world stations.
Our Experienced DBT Therapists and Evidence-based Approach
Our team of experienced DBT therapists uses evidence-based techniques proven to support emotional regulation, reduce self-destructive behaviors, and improve overall well-being.
At the heart of every session lies compassion, patience, and understanding. Our therapists skillfully guide you every step of the way and help you develop the skills needed to support long-term emotional stability and recovery.
Why Choose Headwaters for DBT Treatment
Comprehensive care for addiction and mental health
At Headwaters, we treat the whole person, ensuring an integrated approach to treating substance use disorders and any co-occurring mental health disorders.
Specialized Dialectical Behavior Therapy Treatment Program in Florida
Our DBT program is tailored to meet your unique needs and recovery goals, ensuring you receive the focused, specialized and effective care you need and the compassionate guidance you deserve.
If you or a loved one needs help managing substance use disorders or co-occurring mental health disorders, contact one of our skilled specialists at Headwaters in Florida today.
Frequently Asked Questions about DBT