DBT-informed therapy in Houston and The Woodlands
Strong feelings can make it hard to decide what to do next. Dialectical Behavior Therapy (DBT) teaches practical skills for getting through difficult moments, understanding emotions, and communicating your needs. It combines accepting what is happening now with practicing changes that help.
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The four DBT skill areas
Notice the present
Mindfulness: Pay attention to what is happening around you and within you before reacting.
Get through a hard moment
Distress tolerance: Handle a strong emotion without making the situation harder.
Understand your emotions
Emotion regulation: Notice what you feel, what affects it, and how you want to respond.
Communicate your needs
Interpersonal effectiveness: Practice asking for help, saying no, and setting boundaries.
DBT skills are not always the same as comprehensive DBT
A therapist may integrate DBT skills into individual psychotherapy. Comprehensive DBT is a coordinated treatment model that traditionally includes individual therapy, structured skills training, between-session coaching, and a clinician consultation team. Ask a provider exactly what they offer.
Two exercises you can explore
These exercises come from Acceptance and Commitment Therapy (ACT), our main approach. ACT helps you handle difficult thoughts and feelings while taking steps toward what you care about.
When emotion feels overwhelming
Try Drop Anchor to notice your body and surroundings during a difficult moment.
When you need a daily check-in
Use the Flexibility Compass to check in with yourself and choose one small next step.
Want to practice DBT skills in therapy?
Tell us what has been difficult. We can explain how we use DBT skills in therapy and help you consider whether our services or a comprehensive DBT program fit your needs.
What is Dialectical Behavior Therapy?
DBT is a cognitive-behavioral treatment developed by Marsha Linehan. “Dialectical” refers to working with apparent opposites—especially accepting reality as it is while also changing behavior that is ineffective, dangerous, or inconsistent with the life you want.
DBT is well known for its four skills modules, but the full treatment model also includes a structure for prioritizing treatment targets, tracking behavior, strengthening commitment, and helping skills transfer into daily life.
The four skills modules in more depth
Mindfulness
Mindfulness skills help you observe, describe, and participate in the present moment. The purpose is not to empty the mind; it is to notice more clearly so you can respond with intention.
Distress tolerance
These skills are designed for moments when a problem cannot be solved immediately. They focus on surviving the peak, grounding, weighing consequences, and reducing impulsive actions that may create additional harm.
Emotion regulation
Emotion-regulation work may include identifying emotions, checking interpretations against facts, reducing physical vulnerability, approaching situations that fit your goals, and building experiences that support a life worth living.
Interpersonal effectiveness
These skills help balance objectives, relationships, and self-respect. Therapy may include rehearsing how to make a request, set a boundary, validate another person, negotiate, or leave an unsafe interaction.
Skills become more useful through practice
A consultation can help clarify what you want to change and how structured skills work may fit your therapy.
DBT skills versus comprehensive DBT
| DBT-informed individual therapy | Comprehensive DBT |
|---|---|
| A therapist integrates selected DBT concepts or skills into individualized psychotherapy. | A coordinated program commonly includes individual DBT, group skills training, between-session coaching, and a clinician consultation team. |
| May be combined with ACT, CBT, trauma-informed work, or other approaches. | Follows a defined treatment structure and hierarchy of targets. |
| Appropriate for some goals, but it should not be described as full DBT when the complete model is not provided. | May be especially important when someone needs the intensity and coordination of the full model. |
How DBT skills fit with other approaches
Acceptance and Commitment Therapy (ACT) helps you respond to difficult thoughts and feelings while acting on what matters to you. Cognitive behavioral therapy (CBT) explores connections between thoughts, feelings, and actions. We may combine these approaches with DBT skills when useful.
DBT
“What skill will help me respond effectively in this moment?”
ACT
“Can I make room for this experience and move toward what matters?”
CBT
“What pattern connects this situation, thought, emotion, body response, and action?”
What a DBT-informed session may include
- Identify the specific situation and the behavior you want to understand.
- Talk through what happened, what you thought and felt, what you did, and what happened afterward.
- Choose a skill that could help in that situation.
- Practice the skill in session, including wording, pacing, and likely obstacles.
- Review what happened with curiosity and adjust the plan.
Frequently asked questions
Is DBT only for borderline personality disorder?
No. DBT was developed for complex, high-risk presentations and has been adapted across settings and concerns. A thoughtful assessment should determine whether full DBT, selected DBT skills, or another psychotherapy is appropriate.
Will DBT tell me my emotions are irrational?
No. Validation is central to DBT. Therapy examines why an emotion or behavior makes sense in context while also asking whether the response is effective now.
Do you provide comprehensive DBT?
Luna & Sol therapists may integrate DBT skills into individual psychotherapy. During consultation, ask about the exact services available and whether you need a comprehensive DBT program.
Can DBT skills and ACT be used together?
Yes. We may use DBT skills to help with difficult moments and relationships, alongside ACT work on handling thoughts and feelings and taking steps toward what you care about.
Build skills for the moments that feel hardest
Meet with a Luna & Sol therapist in The Woodlands or by telehealth in Texas.