Not all therapy is traditional talk therapy. Some approaches are more structured, skill-based, and action-oriented. If you’re looking for a therapy model that gives you concrete tools to manage emotions, improve relationships, and stay grounded during tough moments, Dialectical Behavior Therapy (DBT) might be what you need.
At our Annapolis therapy practice, we often work with clients who feel overwhelmed by emotions or stuck in patterns they want to change. Whether you’re navigating anxiety, emotional ups and downs, or conflict in relationships, DBT is one of the most effective therapies for helping people feel more in control of their lives.
In this blog post, we’ll break down what DBT is, who it can help, and how to know if it might be a good match for your needs.
What Is DBT?
DBT stands for Dialectical Behavior Therapy, a therapeutic approach developed by psychologist Marsha Linehan. It was originally created to treat individuals with borderline personality disorder but has since been adapted to support a wide range of mental health challenges, including:
- Anxiety and panic attacks
- Depression
- Emotion dysregulation
- PTSD and trauma
- Suicidal thoughts or self-harming behaviors
- Eating disorders
- Relationship conflict
DBT blends cognitive-behavioral techniques with mindfulness and acceptance strategies. At its core, it helps people learn how to manage emotions, improve relationships, and develop a stronger sense of inner balance—all within a compassionate, nonjudgmental framework.
The Four Key Skill Areas of DBT
What makes DBT unique is its structured skills training, which is often taught in individual therapy, group therapy, or both. These are the four core DBT skill areas:
- Mindfulness
Learning to stay present in the moment without judgment. This can help you become more aware of your thoughts, feelings, and urges—without getting swept away by them. - Distress Tolerance
Techniques for surviving emotional crises without making the situation worse. These skills can be lifesaving for anyone who struggles with impulsivity, panic, or urges to escape pain through self-destructive behavior. - Emotion Regulation
Practical strategies to understand, name, and shift your emotions. This is ideal for people who often feel overwhelmed, numb, or like their emotions are “too much.” - Interpersonal Effectiveness
Tools to improve communication and boundaries. If you often feel misunderstood, taken advantage of, or unsure how to speak up for yourself—these skills are for you.
Who Can Benefit from DBT?
You don’t need to be in crisis to benefit from DBT. Many people in Annapolis seek out DBT therapy because they:
- Struggle to regulate intense emotions
- Experience frequent conflict in relationships
- Feel overwhelmed by stress or anxiety
- Have a tendency to avoid or shut down
- Want more effective tools for coping and communicating
If you’ve ever said something like:
- “I feel out of control emotionally.”
- “I don’t know how to deal with this without shutting down.”
- “I keep having the same painful relationship patterns.”
—then DBT might be worth exploring.
Is DBT Offered at Cedar Counseling & Wellness in Annapolis?
Yes. At Cedar Counseling & Wellness, we have therapists who are trained in integrating DBT skills into individual therapy in a warm, supportive, and customized way.
How to Get Started
If you’re curious about DBT therapy in Annapolis or wondering if it’s a good fit for you, we invite you to reach out. Our team is here to listen, collaborate, and support you in finding the best path forward. You can use our online scheduling tool to book a consultation (link below!) at your convenience, or give us a call if you have questions—we’re happy to talk through what might be the best fit for you.
