Thinking About Starting DBT?
Here’s How to Overcome the Hard Part: Beginning
Starting therapy can be hard. Starting Dialectical Behaviour Therapy (DBT)? That can feel like a whole other level. Maybe you’ve been told DBT could help you. Maybe you’ve done the research. Maybe this is your last hope after trying everything else.
But there’s a part of you that’s unsure—or even terrified—of taking that first step.
You’re not alone.
DBT is life-changing. But let’s be honest: it’s also challenging. Especially in the beginning. So let’s talk about it—why starting DBT can feel so tough, and how to push through when everything in you wants to avoid it.
1. “It Feels Like Too Much”
DBT can look intimidating from the outside. Weekly individual therapy, weekly skills groups, homework, tracking emotions, phone coaching—wait, what?
Yes, it’s structured. Yes, it requires effort. And yes—it can feel overwhelming at first.
Well… here’s the thing: That structure is what makes DBT work. If your emotions feel out of control, that structure is the safety net. The skills are bite-sized, learned week by week. You don’t have to do it all at once—you just have to start.
🟢 Small step: Tell yourself you only need to show up to the first session. That’s it. No commitment beyond that. Just one step at a time.
2. “I Don’t Know If It’ll Help Me”
If you’ve been through years of therapy and still feel like it is all too much, it’s normal to feel skeptical. DBT is often recommended to people who have tried everything else—and that can bring both hope and hopelessness.
But DBT is different because it teaches skills—real, practical tools for managing emotions, reducing impulsivity, and improving relationships. It’s not just talking about problems—it’s about building a toolkit to face them.
🟢 Small step: Watch a video or read a personal story from someone who’s completed DBT. Hearing how it helped others can build trust that it could help you too.
3. “I’m Scared of Feeling Exposed or Judged”
A full DBT approach involves group therapy (the skills class). For some, skills classes can feel terrifying if you’re used to hiding your emotions or feel ashamed of your past.
Here’s what you need to know: DBT groups aren’t group therapy in the traditional sense. They’re skills classes, more like a course than a therapy circle. You don’t have to share your deepest secrets. You learn together, and you get to choose how much or how little you share.
Also? Everyone in that room gets it. You’re not too much. You’re not the only one. You belong there.
🟢 Small step: Ask your therapist or provider what group looks like. Sometimes, just knowing what to expect helps reduce fear.
4. “What If I Fail at DBT?”
If you’re someone who already struggles with self-criticism or perfectionism, the idea of “failing” at therapy might feel like one more thing to get wrong.
But DBT expects individuals to struggle. In fact, one of its core assumptions is:
🌀 “People are doing the best they can—and they can do better with support.”
DBT therapists don’t expect perfection. They seek effort. If you forget to fill out your diary card or mess up a skill—good. That means you’re trying. That means you’re in it.
🟢 Small step: Shift your mindset from “I have to do this perfectly” to “I just have to keep showing up.” That’s how progress happens.
5. “I Don’t Think I Deserve to Get Better”
This one hits deep. If you’ve been in pain for a long time, there may be a part of you that believes healing isn’t for you. That you’re too broken, too complicated, too far gone.
Let me say this clearly:
💬 DBT was made for people who feel like they’re at the end of the road.
If you’re still breathing, there’s still a chance. And if no one has told you this before—you are allowed to heal. You are allowed to build a life worth living.
🟢 Small step: Try saying this to yourself—“Even if I don’t believe I deserve healing, I’m going to try anyway.” Let your actions lead the way.
Final Thoughts: The Hardest Part Is Starting—But That’s Where Everything Changes
Starting DBT means choosing to stop surviving and start learning. It means being willing to believe—just a little—that change is possible.
It won’t be easy. And you won’t be doing it alone.
So if you’re standing at the edge, wondering if you should take the leap—this is your sign.
🧠 You don’t have to feel ready.
🦶 You just have to take one step.
💬 And you can always ask for support along the way.
We all deserve the tools. We all deserve the stability. We all deserve the life that DBT can help you build.
Need help figuring out how to start DBT? Whether it’s finding a program, understanding the structure, or beginning DBT… our DBT Clinic team is available to support you access the most appropriate DBT program! We have programs commencing four times a year in February, April, July and October. Our individual therapists can usually see you within a week of your initial contact.
You can get in contact with our team via email to intake@dbtclinics.com or go to our appointments page for more options at https://dbtclinics.com/appointments/