Dialectical Behavior Therapy Skills
Practical skills for intense emotions
Dialectical Behavior Therapy, or DBT, brings together practical skills for working with intense emotions, tolerating distress, and steadying relationships. I draw on these DBT skills within a solution-focused approach, so the tools always connect to your real situations.
Tampa office + Telehealth across Florida
At a glance
Who it helps
Adults and teens whose emotions often feel too big to hold
Format
In person and telehealth
Location
Tampa, 100 S Ashley Dr
Approach
Solution focused, drawing on DBT skills
What DBT skills offer
DBT began as a way to support people who feel emotions very intensely, and the skills it teaches have proved useful far more widely. The word dialectical points to a balance at the heart of the work. We hold acceptance of where you are right now and a genuine wish for things to change, at the same time, without either one canceling the other.
In practice, that balance is reassuring. You are not asked to pretend everything is fine, and you are not left to grit your teeth through hard moments alone. We slow things down enough to see what a strong emotion is asking for, and then we choose a response on purpose rather than on autopilot.
The four skill areas
- Mindfulness: Getting steadier at noticing what is happening inside and around you, one moment at a time.
- Distress tolerance: Ways to get through a painful spike without making the situation harder.
- Emotion regulation: Understanding your emotions and softening how sharply they swing.
- Interpersonal effectiveness: Asking for what you need and holding boundaries while keeping the relationship intact.
A hard moment is easier to sit with when you have a few tools in your pocket.
How I use DBT at Psi Wellness
I am a Licensed Mental Health Counselor, and I draw on DBT skills as part of individual counseling rather than a full residential program. For some people a handful of these tools is plenty. Others weave them together with CBT or ACT. We go at your speed, practicing one skill until it feels familiar before adding the next, so nothing turns into homework you dread. If you ever need a higher level of care or a medical assessment, I will say so plainly and help you find it, because good therapy also knows its limits.
How the work goes
Building skills one step at a time.
- 01
Consultation
We begin with a free 15 minute consultation to talk through what brings you in and whether we are a good fit.
- 02
A plan that fits you
We look at where emotions tend to overwhelm you and pick a first skill or two to build on.
- 03
Steady progress
From there we meet at a steady pace, notice what is helping, and adjust the plan as life changes.
Begin when you're ready.
Reach out and we will find a time that works. Sessions are available at the Tampa office or by telehealth.