Category Archives: DBT Groups

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/

Feeling Out of Control?

Here’s Why DBT Might Be What You Need!

Have you ever felt like your emotions are running the show—like you’re on a roller coaster that won’t slow down?

Maybe you say things you regret in the heat of the moment. Or shut down completely when emotions get too big. Maybe your relationships are intense, your moods unpredictable, and no matter how hard you try, it feels like too much, too fast, too often.

If this sounds familiar, you may be struggling with undercontrolled coping—and Dialectical Behaviour Therapy (DBT) could be exactly what you need.

What Is Undercontrolled Coping?

Undercontrolled coping is a pattern where emotions and impulses feel overwhelming or hard to manage. It’s often linked to:

• – Intense mood swings
• – Difficulty tolerating distress
• – Impulsive behaviors (like self-harm, binge eating, substance use)
• – Struggles with identity or unstable relationships
• – Feeling emotionally vulnerable or misunderstood

You might be incredibly sensitive and deeply caring—but when things go wrong, your reactions feel “too big” or “too much.” And that’s not because you’re weak—it’s because no one ever gave you the skills to handle emotions this powerful.

What Is DBT, and Why Does It Work?

Dialectical Behaviour Therapy (DBT) was developed by Dr. Marsha Linehan to help people who experience chronic emotional dysregulation. It’s especially effective for those with borderline personality disorder, but it’s also been shown to help people dealing with depression, anxiety, PTSD, eating disorders, and more.

DBT is all about teaching you how to feel your emotions without being ruled by them. It combines acceptance (you are doing the best you can) and change (you can learn new ways to cope).

It’s not about “fixing” you—it’s about empowering you with skills to build a life that actually feels worth living.

4 Core Skill Areas of DBT (That Can Change Your Life)

1. Mindfulness
   Learn to be present in the moment—without judgment. This is the foundation for all other skills. Mindfulness helps you slow down, notice your patterns, and respond instead of react.
2. Distress Tolerance
   These skills help you survive emotional crises without making things worse. Instead of spiraling or acting impulsively, you’ll learn ways to ride out the storm safely.
3. Emotion Regulation
   Emotions don’t have to be the enemy. DBT teaches you how to identify, understand, and manage your feelings before they overwhelm you.
4. Interpersonal Effectiveness
   Learn how to ask for what you need, set boundaries, and maintain relationships—without exploding or shutting down.

Why DBT Is Different

✅ It’s skills-based. DBT gives you a toolbox you can use in real time—not just “talk therapy.”
✅ It balances acceptance and change. You’ll learn to validate your pain and take steps toward healing.
✅ It’s structured. Weekly skills groups, individual therapy, and phone coaching create a strong support system.
✅ It works. DBT is backed by decades of research and used in hospitals, outpatient programs, and even schools.

Who Should Consider DBT?

You don’t have to hit “rock bottom” to benefit from DBT. It can help if you:

• – Feel overwhelmed by your emotions
• – Struggle with impulsive behaviors
• – Experience extreme highs and lows
• – Have unstable or intense relationships
• – Feel like you “overreact” or can’t calm down
• – Want better coping skills but don’t know where to start

Final Thoughts: You’re Not Broken—You’re Underskilled

Here’s the truth: no one teaches us how to handle intense emotions. If you’ve been coping through shutdowns, outbursts, self-harm, or numbing—those were the best tools you had at the time.

DBT doesn’t judge you for that. It simply says: Let’s find new tools together.

You are not “too much.” You are not hopeless. You just need a map, and DBT might be it.

Want to learn more about starting DBT? 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/