Living with intense emotions doesn't mean being controlled by them. DBT therapy teaches concrete skills to understand, regulate, and transform your emotional experiences.
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DBT is a research-proven therapy that teaches practical skills for managing intense emotions, improving relationships, and building a life worth living.
Developed by Dr. Marsha Linehan in the 1980s, DBT has extensive research showing its effectiveness for emotional dysregulation.
Unlike talk therapy alone, DBT teaches concrete, practical skills you practice in daily life until they become natural.
Created for borderline personality disorder, DBT now helps anyone struggling with emotional intensity, anger, impulsivity, or relationships. If you're unsure whether you have BPD, start with a BPD assessment first.
Each module teaches specific skills that work together to help you manage emotions effectively.
Being present in the moment without judgment. The foundation all other DBT skills build upon.
Surviving crises without making things worse. Crisis survival skills when emotions are overwhelming.
Understanding emotions and reducing emotional vulnerability. Changing emotions that want to change.
Building healthy relationships, setting boundaries, and maintaining self-respect in interactions.
If you've been told to just 'calm down' or to use more willpower, DBT offers something different: actual skills.
Emotions feel so big they overwhelm you. Joy can turn to rage in seconds. Everything feels more intense than others seem to feel.
Anger outbursts that damage relationships. Impulsive actions you regret. Saying things you don't mean in the heat of the moment.
Relationships that feel like a rollercoaster. Intense fear of abandonment. Push-pull patterns that drive people away.
Cutting, burning, or other self-harm when emotions become unbearable. DBT provides alternative ways to survive intense emotional pain.
Desperate efforts to avoid real or imagined abandonment. Clinginess, jealousy, or preemptive rejection.
Feeling empty inside, like something is missing. Using behaviors or relationships to fill the void.
A free call can help you understand whether DBT skills training fits your needs.
These experiences are common - not signs of weakness or failure.
Tap through these experiences to learn more.
Emotions shift rapidly - from calm to devastated in minutes. People never know which version of you they'll get.
DBT teaches you to observe emotions as they rise and fall, creating space before reactions.
Small triggers set off massive anger. You say cruel things, break things, or worse. Then guilt floods in.
Distress Tolerance skills give you tools to survive anger without destroying what matters.
The mere thought of someone leaving sends you into panic. You make desperate calls, check locations, push people away before they can leave.
Interpersonal Effectiveness skills help you build relationships that are secure and reciprocal.
An ongoing sense that something is fundamentally wrong or missing inside. Hard to even remember what feeling 'full' feels like.
Emotion Regulation skills help build a life that feels meaningful and填满 (filled).
When emotions become unbearable, physical pain feels like the only relief. The urges are terrifying and isolating.
DBT was specifically designed for this. Crisis survival skills provide alternatives that actually work.
You desperately want connection but fear it. You push people away, then panic when they're gone.
DBT teaches the skills to build stable, fulfilling relationships without the drama.
You're not sure who you are. Your identity seems to shift depending on who you're with or how you feel.
Mindfulness skills help you develop a coherent sense of self, independent of emotions.
Chronic suicidal thoughts or moments of wanting to escape. It feels like the only way out of emotional pain.
DBT has specific protocols for suicidal thoughts and has helped thousands find reasons to live.
Rumination spirals that you can't escape. Analyzing every interaction, every emotion, every possible outcome.
Mindfulness helps create space from thoughts. "What" and "How" skills bring focus.
DBT helps you work with emotions instead of against them.
DBT doesn't aim to eliminate emotions. It helps you stay in the manageable range and respond skillfully instead of being swept away.
Mindfulness is the foundation. From there, you build distress tolerance, emotion regulation, and interpersonal effectiveness skills.
Each technique is designed to address specific aspects of emotional dysregulation.
Observe (notice without reacting), Describe (put words to experience), Participate (full engagement in the present moment).
Non-judgmental stance (facts without评价), One-mindfully (one thing at a time), Effectiveness (doing what works).
Temperature change (ice water), Intense exercise, Paced breathing, Paired muscle relaxation. Physiological interventions for crisis.
Activities, Contributing, Comparisons, Emotions (opposite), Pushing away, Thoughts, Sensations. Distracting from crisis.
When emotions don't fit the facts, act opposite to the emotion urge. Powerful tool for changing emotional states.
Distinguish between emotions and facts. Ask: Does the emotion intensity fit the facts? Is my interpretation accurate?
The barriers to getting help are real, but they can be overcome.
"I should be able to handle this myself"
Emotional intensity isn't a character flaw. The part of your brain that regulates emotions can be trained, like any skill.
"Therapy hasn't worked before"
Standard psychodynamic therapy focuses on insight and talk. DBT is different - it's skills-based. Many who failed traditional therapy succeed with DBT.
"I'm scared of being judged"
DBT therapists are specifically trained to create a non-judgmental space. Radical acceptance is the foundation.
DBT was built on the understanding that emotional intensity is real, painful, and treatable. You don't need more willpower - you need more skills.
"The goal isn't to never feel intense emotions. It's to have the skills to survive them without destroying what matters."
— Mr Lekh Bajaj, Clinical PsychologistResearch shows DBT produces meaningful, lasting changes.
Fewer rapid mood swings. Emotions are still there but feel more manageable, less like they're taking over.
Anger doesn't disappear but becomes a signal instead of a demand. You have tools to respond instead of reacting.
Relationships become more stable. You learn to set boundaries, communicate needs, and avoid push-pull patterns.
When crisis hits, you have skills to survive without making things worse. Self-harm urges reduce significantly.
Less rumination about the past or worry about the future. More ability to be fully present in your life.
A more stable sense of who you are. Less defined by emotions or relationships. More whole inside.
Most clients go from first call to first session within one week.
15 minutes. Tell us about your experience. We'll help determine if DBT fits your needs.
A thorough evaluation of your emotional patterns, history, current situation, and goals.
Individual therapy using DBT principles and techniques. We'll practice skills together and assign practice for daily life.
Regular sessions plus support between sessions. We'll track progress and adjust as needed.
If at any point the approach doesn't feel right, we discuss adjustments. Your treatment should work for your life.
All answers are honest. No question is too small.
DBT (Dialectical Behavior Therapy) is a specialized form of CBT developed by Dr. Marsha Linehan. While CBT focuses on changing thoughts and behaviors, DBT specifically targets emotional regulation, distress tolerance, and interpersonal effectiveness. DBT is particularly effective for intense emotions, self-harm, and relationship difficulties. It includes individual therapy, skills training, phone coaching, and therapist consultation teams.
DBT was originally developed for borderline personality disorder but is now used for anyone struggling with emotional intensity. This includes people with mood swings, anger management issues, impulsivity, self-harm urges, unstable relationships, fear of abandonment, anxiety, depression, PTSD, and eating disorders. If you feel your emotions are overwhelming or out of control, DBT can help.
DBT is built on four core skill modules: Mindfulness (being present in the moment), Distress Tolerance (managing crises without impulsivity), Emotion Regulation (understanding and changing emotions), and Interpersonal Effectiveness (building healthy relationships and self-respect). Each module teaches specific skills that work together to help you manage intense emotions.
A full DBT program typically lasts 6-12 months, though many people notice improvements within the first few months. The standard DBT program includes weekly individual therapy, weekly skills training group, phone coaching as needed, and therapist consultation team. For some issues, shorter-term therapy using DBT principles may be sufficient. We'll discuss your specific needs during the initial assessment.
Standard DBT includes weekly skills training groups where you learn the core DBT skills with others. However, we understand group therapy isn't for everyone. We offer individual therapy using DBT principles for those who prefer one-on-one work. During individual sessions, we incorporate all the key DBT skills and techniques, tailored to your specific challenges and goals.
This fear is completely understandable and very common. Our practice is built on radical acceptance - creating a space where you are accepted exactly as you are, without judgment. DBT is particularly designed for people who have experienced judgment or invalidation. Mr Lekh Bajaj is trained to meet you where you are, with compassion. Your story is safe here, and there's no judgment for where you are in your journey.
DBT involves practicing skills between sessions - this is called homework but it's really just practice. You'll be asked to use skills in daily life, fill out emotion logs, and practice mindfulness. The amount of homework varies, and we always work at your pace. The skills only work if you practice them, but we make sure the assignments are manageable and relevant to your life.
Yes, DBT is highly effective for anger management. The Emotion Regulation module teaches you to identify emotions before they become overwhelming, understand the function of anger, reduce emotional vulnerability, and increase positive emotional experiences. The Distress Tolerance skills help you survive intense anger without acting destructively. Many clients report significant improvements in their ability to manage anger within weeks.
No, DBT was originally developed for BPD but is now used successfully for many conditions, including dependent personality disorder. Research shows DBT is effective for depression, anxiety, PTSD, eating disorders, substance use, and anyone struggling with emotional intensity. The skills are universal - anyone can benefit from learning to regulate emotions, tolerate distress, and improve relationships.
If your emotions feel overwhelming, you're exactly who DBT was designed for. DBT acknowledges that some emotions are incredibly intense and validates how hard it is to live with them. We won't ask you to just 'calm down' or use willpower. Instead, we teach specific, concrete skills that actually work for intense emotions. You don't have to figure it out alone.
Online DBT therapy is conducted via secure video call, providing the same quality of care as in-person sessions. You'll receive a private link before each session. All you need is a quiet, private space and a device with a camera and microphone. Online therapy is particularly convenient for those with busy schedules, mobility challenges, or living in areas without mental health specialists. Research shows online therapy is equally effective for DBT.
The first session is an assessment where we gather detailed information about your history, current challenges, emotional patterns, relationships, and treatment goals. We'll discuss what brings you to therapy, your experience with emotions, any self-harm or suicidal thoughts, and what you hope to achieve. This helps us create a personalized approach using DBT principles. You'll also have the opportunity to ask questions.
Yes, and this combination is often the most effective approach. Many clients benefit from both medication (for biological regulation) and therapy (for skills and processing). We can coordinate with your psychiatric care to ensure integrated treatment. DBT skills work alongside medication - therapy teaches you the tools to manage emotions, while medication can help regulate the biological intensity.
Life happens, and we understand missed sessions occur. There's no judgment - just reach out as soon as possible to reschedule. For ongoing therapy, we work together to ensure continuity of care. DBT relies on consistency to build skills, but your wellbeing is the priority. We'll adapt to whatever life brings while supporting your progress.
Yes, all therapy is completely confidential. What you share stays in the room unless you give written consent to share it with others. There are only rare exceptions required by law (like imminent risk of serious harm). You can speak freely knowing your story is protected. We take confidentiality seriously as the foundation of trust.
Start with a free 15-minute discovery call. No pressure. Just a conversation about what you're experiencing and how DBT might help.
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