DBT Therapy Calgary
Learn skills that help you cope with extreme emotions. DBT gives you the tools you need to manage distressing thoughts and regulate your emotions.
Thinking about trying DBT?
Sometimes, life throws a curveball your way. People lie. Relationships end. Our days don’t go as planned. And when these things happen, how do you react?
In stressful situations, our thoughts move at light speed—we can barely get a handle on them before we start searching for a coping mechanism. Some people have coping mechanisms that do more harm than good. They may engage in self-harm, substance abuse, and/or suicidal thoughts. Whenever stress or anxiety arises, they rely on these coping mechanisms, despite the harm they cause.
Through DBT (dialectical behaviour therapy), you learn skills that help you cope with extreme emotions. DBT gives you the tools you need to manage distressing thoughts and regulate your emotions. If you have intense emotional responses and the behaviours that follow are destructive to your life, DBT gives you a way to stay in control.
Thinking about trying DBT? Here’s how it works and how it can help:
What Is DBT Therapy?
It’s a type of psychotherapy developed by Marsha Linehan in the 1980s. Linehan found that CBT (cognitive behavioural therapy) wasn’t effective for certain people, so she developed a new treatment to better meet their needs. At first, it was used to help people dealing with BPD (borderline personality disorder). Now, DBT is utilized to help people who struggle with a variety of mental health issues, including suicidal thoughts, self-harm, and anxiety. At its core, DBT is built on two pillars: acceptance and change. At first, these two things seem like total opposites. But that’s where the dialectical part comes in. Dialectical means “when two opposing things are true at the same time“.
Here are a few examples:
- I disagree with your opinion, AND I understand why you feel that way.
- I love my family, AND I get annoyed or hurt by them sometimes.
- I’m doing my best, AND I’m working to become a better person.
- I’m strong, AND I need support from other people.
In DBT, the idea is that you accept yourself as who you are, AND you want to change. You learn skills to regulate your emotions, cope with distressing events, and change harmful behaviours.
Radical acceptance
When you accept your thoughts and feelings, you don’t need to feel ashamed. Instead, you can feel validated that your reactions are reasonable. Your experiences and your responses to those experiences are valid. Acceptance promotes kindness and self-compassion. But by accepting something, that doesn’t mean we’ve given up on changing it.
Change
Once you’ve accepted your thoughts, the next step is developing skills to make positive changes. Skills that you learn in DBT include mindfulness, distress tolerance, interpersonal effectiveness, and emotional regulation.
DBT can be taught in a group setting or individually. The end goal is that people learn how to better manage their emotions and react to stress in healthier ways.
Benefits of DBT Therapy
Through DBT, you can develop a greater awareness of your emotions, problem-solving skills for emotional crises, and how to communicate your needs to others.
You can also challenge your destructive coping mechanisms and learn to replace them with healthier habits.
Research shows that DBT is an effective therapy. It’s proven to reduce suicide attempts, self-injury, and inpatient hospitalizations. It’s also effective at helping reduce substance abuse.
Virtual or In-Person Counselling
At One Life, we know that some of our clients feel more comfortable at home. You might prefer virtual counselling because it’s more convenient, private, or easy to fit into your schedule. We offer both virtual and in-person counselling; let us know which one you prefer, and we’ll be happy to accommodate you.
How Does Dialectical Behaviour Therapy Work?
We mentioned earlier that in DBT, you’re taught four important skills. Two of those skills are about acceptance, and two help you make changes.
Here’s what you can do to help target harmful behaviours:
Mindfulness: An important aspect of DBT therapy success
There’s a common misconception that mindfulness is this easy, breezy thing.
But when your mind is full of difficult emotions and distressing thoughts, it’s not easy to be present with yourself.
With DBT, people learn to observe their thoughts and then return to the present moment. Even though this sounds easy, it’s very different from what most people do—which is to experience a distressing thought and then try to stifle it or distract themselves from it.
And here enters another challenging part of mindfulness—as you experience your thoughts and feelings, you are fully aware of them. You don’t fight them back, judge yourself, or distract yourself. Instead, you acknowledge and stay present while they happen.
Distress tolerance: Learn how to ride the waves of your emotions
This skill comes in handy when we enter crisis mode—when something upsets us very deeply. Using distress tolerance, people learn how to move forward when they’re in extreme emotional turmoil.
A few coping strategies include:
TIPP skills
This stands for Temperature, Intense Exercise, Paced Breathing, and Paired Muscle Relaxation. When you feel overwhelmed, TIPP skills bring you back to your body and help you calm your mind.
Distraction
If the other methods just aren’t working, sometimes a distraction is the best way to avoid engaging in harmful behaviours. You can try the other methods once you feel calmer.
Interpersonal effectiveness: Maintain your self-respect in your relationships
Learn how to better communicate with other people, especially when your needs aren’t being met. You learn skills to assert what you require, say “no” when you need to, and be mindful of how others will react to you.
Emotional regulation: Manage your emotions instead of letting them manage you
Emotions are completely natural. Everyone feels joy and sorrow, fear and anger, excitement and surprise.
But when we experience a really intense emotion, we might react in harmful ways—by engaging in suicidal thoughts, self-harm, and/or substance use.
You can understand your emotions as a wave. They rise and fall but never disappear completely. DBT helps you keep afloat when your feelings fluctuate.
Emotional regulation builds on all the other skills you learn through dialectical behaviour therapy. By learning these skills, you can avoid the destructive behaviours you may have previously used to cope with strong emotions.
Applying DBT Therapy in Everyday Life
Learning new skills in therapy is one thing—using them in your daily life is another. DBT isn’t just about understanding concepts; it’s about actively applying them when emotions run high.
Recognizing Emotional Triggers
Life is full of unpredictable moments. A harsh comment, a last-minute change, or an unexpected setback can spark an intense emotional reaction. Through DBT, you’ll learn to identify these triggers before they take control—allowing you to pause, assess, and respond intentionally instead of reacting impulsively.
Turning Coping Strategies into Habits
When distress hits, old coping mechanisms can feel automatic. DBT teaches you to replace harmful reactions with healthier habits, like:
- Using mindfulness to slow down and focus on the present moment.
- Practicing self-soothing techniques to reduce distress without resorting to self-harm or avoidance.
- Engaging in opposite action—choosing to act contrary to an emotion-driven impulse when it’s not serving you.
At first, these skills may feel unnatural, but the more you practice, the easier they become.
Strengthening Relationships Through Communication
Navigating relationships can be tricky, especially when emotions run high. Whether it’s asking for what you need, setting boundaries, or handling conflict, DBT gives you the tools to express yourself without guilt or fear.
For example, DBT’s DEAR MAN technique helps you communicate assertively while maintaining relationships:
- Describe the situation
- Express how you feel
- Assert what you need
- Reinforce why it’s beneficial for both parties
- Mindfully stay present in the conversation
- Appear confident
- Negotiate if needed
Using these strategies can reduce conflict, build trust, and help you feel heard.
Tracking Progress and Staying Consistent
Applying DBT techniques takes time and practice. Keeping a DBT journal can help you track emotions, triggers, and the effectiveness of different skills. Over time, you’ll begin to see patterns, identify what works best, and gain confidence in managing your emotions.
DBT isn’t about erasing difficult emotions—it’s about learning how to experience them without being controlled by them. With consistent practice, these skills become second nature, allowing you to handle life’s ups and downs with greater ease.
Learn To Regulate Your Emotions With Dialectical Behaviour Therapy in Calgary
How will you react the next time life throws a challenge your way?
With DBT, you can build the skills and awareness you need to prevent self-destructive behaviours.
By accepting yourself—your thoughts, feelings, and beliefs—you can find a sense of inner peace. Let go of the judgement, blame, and guilt that you place on yourself. With DBT, you can learn to accept and manage difficult emotions.
Interested in trying DBT? At One Life Counselling & Coaching, we’re open 7 days a week. With no waitlists and fast response times, we’re available when you are. Contact us today!
Frequently Asked Questions About DBT Counselling in Calgary
How Is DBT Different From CBT (Cognitive Behavioural Therapy)?
Both Dialectical Behaviour Therapy (DBT) and Cognitive Behavioural Therapy (CBT) are effective, evidence-based treatments that help people manage emotional challenges, but they have different approaches depending on your needs.
CBT focuses on identifying and changing unhelpful thought patterns and behaviours. It’s especially effective for issues like anxiety, depression, and phobias, where shifting negative thinking can lead to positive changes in mood and behaviour.
DBT incorporates many of the same techniques as CBT but places a greater emphasis on mindfulness and accepting your thoughts and emotions without judgment. It also focuses heavily on improving interpersonal relationships and managing intense emotions. DBT can be particularly helpful if you struggle with emotional regulation, self-destructive behaviours, or have difficulties in relationships.
How Do I Choose Between DBT and CBT?
CBT may be a good option if you’re looking to challenge negative thinking patterns and develop problem-solving skills for specific issues like anxiety, depression, or obsessive thoughts.
DBT might be the right fit if you need support managing intense emotions, improving relationships, or coping with situations that feel overwhelming, such as borderline personality disorder or chronic feelings of emptiness.
Ultimately, both therapies offer valuable tools. The best choice depends on your personal goals and challenges. Our team at One Life can help you decide which approach best suits your needs.
What Happens in DBT Therapy?
You might be wondering what a typical DBT therapy session looks like. Unlike traditional talk therapy, DBT is highly structured and skill-based. Sessions are designed to help you build emotional resilience, manage distress, and change negative behaviours.
DBT therapy usually involves:
- Individual Therapy: One-on-one sessions where you work with a trained therapist to identify problematic thoughts and behaviours, set personal goals, and apply DBT techniques to real-life situations
- Therapist Consultation Team: A behind-the-scenes aspect of DBT where therapists collaborate to ensure the best possible treatment for their clients.
Because DBT is a structured therapy, you won’t just talk about your problems—you’ll leave with practical strategies you can apply immediately.
Who Can Benefit from DBT Therapy?
DBT was originally developed for individuals with borderline personality disorder (BPD), but research has shown that it can be highly effective for a wide range of mental health conditions, including:
- Anxiety and Depression: DBT helps reframe negative thought patterns and teaches skills to manage overwhelming emotions.
- Post-Traumatic Stress Disorder (PTSD): By combining mindfulness and distress tolerance, DBT can be an effective treatment for trauma survivors.
- Eating Disorders: Emotional regulation skills can help individuals develop a healthier relationship with food and body image.
- Substance Use Disorders: By addressing the root cause of distress, DBT helps break harmful cycles of addiction.
- Emotional Dysregulation: If you feel emotions intensely and struggle with impulsive reactions, DBT can help bring balance.
If you’ve ever felt trapped by destructive patterns, DBT can be the key to regaining control over your emotions and responses.
Why Choose DBT Therapy in Calgary?
If you’re looking for DBT therapy in Calgary, you might be wondering: Why One Life Counselling & Coaching?
- Experienced Therapists: Our team is trained in evidence-based DBT techniques, ensuring you get expert care.
- No Waitlists: Mental health support should be available when you need it. We offer fast response times so you can start therapy right away.
- Flexible Options: Whether you prefer virtual or in-person sessions, we accommodate your needs.
- Compassionate & Down-to-Earth Care: Therapy should feel safe, supportive, and empowering. Our therapists create a judgment-free space where you can be yourself.
Rates and Insurance
Insurance & Fees
If using your insurance benefits is important, we can connect you with a therapist, individual counsellor or couples counsellor, whose services are covered by most insurance plans. Please confirm coverage with your provider before booking.
You can find more details about our rates and insurance coverage here.
Our standard fees follow the Psychologists’ Association of Alberta’s recommended schedule with one key difference: we offer 60-minute sessions instead of the typical 50-minutes giving you more time for support and reflection.
Contact One Life
Today
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We can help connect you with psychologist or therapist who understands your experience and your needs.
“May your choices reflect your hopes, not your fears.”
— Nelson Mandela
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