Dialectical Behaviour Therapy (DBT): Managing Intense Emotions, Reducing Reactivity, and Building a More Grounded Life
At Be Anchored Psychology, many people come to us describing emotions that feel too intense, too fast, or too overwhelming. They often feel stuck in patterns of self-criticism, avoidance, conflict, or impulsive behaviours that don’t align with their values.
Dialectical Behaviour Therapy (DBT) is one of the most evidence-based and effective approaches for emotional dysregulation, long-standing coping patterns, trauma responses, and relationship instability. This guide explains what DBT is, why emotions feel so hard for some people, how DBT works in the brain, and what to expect when you begin DBT-informed therapy at Be Anchored Psychology.
What Is Dialectical Behaviour Therapy (DBT)?
DBT is a structured, evidence-based therapy developed by Dr Marsha Linehan to help people with intense emotions and difficulty regulating them. It blends three key approaches:
Cognitive Behaviour Therapy (CBT): shifting unhelpful thoughts and behaviours
Mindfulness: observing internal experiences without judgement
Dialectics: holding two seemingly opposite things as true at the same time
The core message of DBT is deeply validating:
You are doing the best you can AND you can learn new skills to cope differently.
DBT is widely used across Australia for Borderline Personality Disorder, trauma, Post-Traumatic Stress Disorder, emotional dysregulation, chronic shame, eating disorders, and other long-standing patterns. However, you don’t need a diagnosis to benefit from DBT. Many people simply want skills that help life feel more stable.
Why Emotions Feel Hard for Some People
Many people believe they should simply “control” their emotions, and when they can’t, they assume something is wrong with them. In reality, a range of factors can shape emotional sensitivity and reactivity:
1. Temperament
Some people are born with naturally stronger emotional responses or faster emotional activation.
2. Early invalidation
Growing up in an environment where emotions were minimised, ignored, or punished can create deep difficulty with identifying and trusting emotional signals.
3. Trauma or chronic stress
These experiences can heighten the nervous system, making it more reactive and less able to return to baseline.
4. Lack of modelling
If you never saw adults regulate emotions effectively, it’s completely understandable that emotional skills feel foreign.
5. Social learning
People often develop coping strategies that helped them survive earlier in life — withdrawing, shutting down, minimising needs — even if these strategies are less helpful now.
DBT helps build new patterns from the inside out.
How DBT Works in the Brain
DBT is not just psychological. It changes the brain.
The Amygdala: Emotional Alarm System
When emotions become overwhelming, the amygdala activates quickly, triggering fight, flight, or freeze responses. People with emotional sensitivity often experience stronger and faster amygdala activation.
The Prefrontal Cortex: The Regulator
This part of the brain handles decision-making, impulse control, and perspective-taking. Under emotional stress, it “goes offline,” making it harder to think clearly or respond intentionally.
Where DBT Helps
DBT strengthens the connection between the emotional and rational parts of the brain.
Through mindfulness and emotion regulation skills, the brain becomes better at:
recognising emotional cues earlier
reducing the intensity of emotional responses
returning to baseline after stress
engaging the prefrontal cortex sooner
This is why DBT is not just about “coping”. It can genuinely rewire emotional pathways.
The Four Modules of DBT Explained
1. Mindfulness
The foundation of DBT. Mindfulness is about:
noticing thoughts, emotions, and sensations
staying present
responding intentionally instead of reactively
reducing harsh self-judgement
Mindfulness creates space between “I feel something” and “I act on it.”
2. Distress Tolerance
These skills help you survive emotional crises without making the situation worse.
They include:
grounding
sensory soothing
slowing the body
crisis survival strategies
Radical Acceptance
These tools reduce impulsive reactions and create safety during emotional storms.
3. Emotion Regulation
This module teaches you to:
understand how emotions work
name and identify emotions more accurately
reduce emotional vulnerability
increase emotional resilience
shift emotional responses with tools like Opposite Action
Over time, these skills reduce emotional intensity and increase stability.
4. Interpersonal Effectiveness
These skills help you communicate more clearly while maintaining self-respect.
You’ll learn how to:
set boundaries without guilt
ask for what you need
navigate conflict without escalation
balance your needs with others’
stop people-pleasing patterns
These skills transform how relationships feel.
The DBT Skills Hierarchy (What We Prioritise in Therapy)
DBT follows a structured order when deciding what to work on. At Be Anchored Psychology, we follow the same clinically informed hierarchy:
Life-threatening behaviours
Behaviours that interfere with therapy (avoidance, shutdown, missing sessions)
Quality-of-life issues (relationships, emotional habits, coping patterns)
Skills building
This ensures therapy is safe, focused, and effective.
DBT vs. Other Therapies (ACT, CBT, Schema)
Many people ask why DBT is different from other therapy approaches.
DBT vs CBT
CBT focuses on thoughts
DBT focuses on emotions, behaviours, and acceptance
DBT is better for intense emotional activation and impulsivity
DBT vs ACT
ACT teaches acceptance + values-based action
DBT gives more structured, step-by-step skills for emotion regulation
Many clinicians at BAP combine ACT and DBT
DBT vs Schema Therapy
Schema Therapy focuses on deeper developmental patterns
DBT focuses on daily skills and emotional stabilisation
They complement each other well, depending on the client
Self-Check: Would DBT Be Helpful for You?
You may benefit from DBT if you resonate with any of these:
I feel emotions more intensely than others
I react quickly and regret it later
I shut down or avoid when overwhelmed
I struggle with boundaries or saying no
I feel shame or self-criticism often
I want concrete tools, not just insight
My relationships feel chaotic, draining, or confusing
I’m exhausted by repeating the same patterns
If several feel true, DBT may be a supportive next step.
Ready to Begin DBT?
If you’re tired of feeling overwhelmed or stuck in emotional patterns that don’t serve you, DBT can help you feel more grounded, more capable, and more in control.
Contact Be Anchored Psychology today to learn how DBT-informed therapy can support you to build a life that feels steadier, calmer, and more aligned with your values.