Dialectical Behavior Therapy in Calgary: Managing Emotions
Do you ever feel like your emotions are taking over, gets overwhelming, and affecting how you respond to others or yourself? You’re not alone, Emotional intensity can be difficult to manage, but there is effective support available.
Dialectical Behaviour Therapy (DBT) is a type of therapy built specifically to help with exactly that, and it can be a life-changing tool. Let’s break it down in a friendly and simple way without the jargon.
What Is DBT Therapy?
DBT stands for Dialectical Behaviour Therapy. It’s a super practical form of therapy that teaches you how to manage emotions, improve relationships, and make peace with yourself, while learning real tools you can use in everyday life.
Originally developed to help people with intense emotional experiences or behaviours, DBT is now used to support a variety of people. This ranges from struggles with anxiety, depression, ADHD, BPD, PTSD, or anyone just feeling stuck and overwhelmed. At its heart, DBT is about balance: accepting yourself as you are while also working toward positive change. Both are true and both matter.
Is DBT Therapy Right for Me?
If any of the following sound like you, DBT might be a good fit:
- You feel things deeply and intensely.
- You have trouble managing stress, frustration, or rejection.
- Your relationships feel complicated or draining.
- You often feel emotionally exhausted or like you’re “too much”.
- You struggle with impulsive decisions or low self-worth.
- You want to understand yourself better and respond with intention instead of reaction.
- You often find it hard to identify and regulate your emotions.
- You struggle with feelings of emptiness and don’t feel fulfilled in life.
You don’t need a formal diagnosis to benefit from DBT and shouldn’t be ashamed or embarrassed to be struggling with these things. Just need to be open to learning and growing at your own pace.
What You’ll Learn in DBT: The 5 Core Skills
One of the best things about DBT is that it gives you usable skills to help you feel more grounded and confident. These fall into four main categories:
- Acceptance and Change – finding balance between “I’m okay” and “I want to grow”
DBT is built on the idea that two things can be true at once. You can accept yourself as you are, and still work toward positive change. Acceptance means acknowledging your emotions without judgment, while change means building skills to handle those emotions and improve your life. Instead of choosing one over the other, DBT helps you hold both. Try this: When you’re feeling stuck, tell yourself, “I’m doing my best and I can take one small step forward.” That’s the DBT balance.
2. Mindfulness – being present without judgment
Mindfulness helps you stay in the moment instead of getting pulled into worries about the past or future. It teaches you how to pause, observe your thoughts and emotions, and respond with clarity instead of chaos. Try this: Name three things you can see, hear, and feel around you right now.
3. Distress Tolerance – managing intense emotions
Sometimes emotions hit hard. Distress tolerance skills help you ride the wave without making it worse. These tools are your go-to in crisis moments when everything feels too much. Examples: Splash cold water on your face, hold ice in your hand, go for a walk, or listen to a grounding playlist.
4. Emotion Regulation – understanding our emotions
Learn how to recognise what you’re feeling, why it’s happening, and what to do about it. You’ll also learn how to prevent emotional burnout by taking care of your physical and mental needs. Tip: Try tracking your emotions in a daily journal as it helps you spot patterns and triggers over time.
5. Interpersonal Effectiveness – building healthier relationships
These skills help you ask for what you need, set boundaries (without guilt), and handle conflict with confidence and compassion. It helps you stop people-pleasing and start speaking up. Try this: Practice using “I feel…” statements to express how something affected you instead of blaming or shutting down.
What can DBT Therapy Look Like?
DBT can be delivered in a few ways, depending on your needs (DiGiorgio et al., 2010):
- Individual therapy: One-on-one sessions tailored to your personal experiences.
- Skills training groups: Learn and practice DBT tools in a supportive group setting.
- Telephone coaching: For those real-time “help me” moments.
- Homework: You may be recommended to work on some skills and tools at home or in real-life scenarios.
Many clinics now offer online DBT therapy, so you can access support from home, even if you live in a rural area or have a packed schedule.
CBT vs. DBT: What’s the Difference and Which Might Be Right for You?
If you’re exploring therapy options, you’ve probably come across Cognitive Behavioural Therapy (CBT) and Dialectical Behavioural Therapy. Both are highly effective approaches that can help you feel more in control of your thoughts and emotions, but they each take a slightly different path toward healing.
CBT: Reshaping Unhelpful Thoughts
CBT is all about identifying and shifting negative thought patterns. If your inner dialogue tends to be overly critical or anxious, CBT can help you challenge those thoughts as well as replace them with more balanced and realistic ones. It’s a practical approach that’s great for managing issues like anxiety, depression, and stress.
It focuses on:
- Recognising unhelpful thinking patterns
- Developing healthier responses to challenges
- Building practical coping tools
- Staying focused on present goals
Both CBT and DBT offer powerful tools, but your personal needs and goals will help determine the best fit. If you’re looking to better manage your thoughts, CBT might be a great place to start. If emotions feel like they take over or relationships are a source of stress, DBT can offer the guidance and structure to help you find balance. Whichever path you take, remember that reaching out for support is a strong and hopeful first step toward emotional wellness.
How Innerlogue Can Support You
At Innerlogue Therapy & Psychology, we offer warm and empathetic individualised counselling in Calgary and across Alberta. Whether you’re struggling with emotional regulation, burnout, anxiety, or relationship stress, our therapists are here to help you feel supported as well as empowered. We also have two highly qualified counsellors, Lizzie Smith and Christina Hong, who specialise in DBT.
Lizzie’s focus on personal healing and growth leads to a client-centred approach that promotes trust and compassion, whilst incorporating a light-hearted atmosphere. Christina’s mission to be a reliable support system to aid in developing resilience while navigating life reflects a warm, enthusiastic and supportive environment. Both are well-equipped in a variety of therapeutic practices and are eager to aid you on your mental wellbeing journey!!
Ready to explore your options? Reach out to book a free phone consultation and see if it’s a good fit for you.
Contact Us
References
Chapman, A. L. (2006). Dialectical behavior therapy: current indications and unique elements. Psychiatry (Edgmont (Pa. : Township)), 3(9), 62–68. https://www.ncbi.nlm.nih.gov/pubmed/20975829
DiGiorgio, K. E., Glass, C. R., & Arnkoff, D. B. (2010). Therapists’ Use of DBT: A Survey Study of Clinical Practice. Cognitive and Behavioral Practice, 17(2), 213–221. 10.1016/j.cbpra.2009.06.003
Lynch, T. R., Chapman, A. L., Rosenthal, M. Z., Kuo, J. R., & Linehan, M. M. (2006). Mechanisms of change in dialectical behavior therapy: Theoretical and empirical observations. Journal of Clinical Psychology, 62(4), 459–480. 10.1002/jclp.20243
McGinn, L. K., & Sanderson, W. C. (2001). What Allows Cognitive Behavioral Therapy to Be Brief: Overview, Efficacy, and Crucial Factors Facilitating Brief Treatment. Clinical Psychology (New York, N.Y.), 8(1), 23–37. 10.1093/clipsy.8.1.23
O’Connell, B., & Dowling, M. (2014). Dialectical behaviour therapy (DBT) in the treatment of borderline personality disorder. Journal of Psychiatric and Mental Health Nursing, 21(6), 518–525. 10.1111/jpm.12116
