Practical Tools Within Therapy
DBT Skills
A strong emotion can make the next few minutes feel hard to manage. DBT skills give us practical ways to discuss those moments, including how to tolerate distress, understand emotions and communicate a need during a difficult interaction.
Who This Is For
DBT skills can suit teens and adults who want concrete tools for emotional overwhelm or reactive exchanges. We teach skills within individual therapy; this page describes that work, not a full DBT program or skills group.
- Emotional overwhelm
- Reactions during conflict
- Difficulty tolerating distress
- Needs that are hard to express
Focus of Care
What We Work On
Distress Tolerance
Tools for getting through an intense moment.
Emotion Regulation
Understanding emotions and practicing ways to respond.
Mindfulness
Attention to what is happening in the present.
Interpersonal Effectiveness
Skills for expressing needs and discussing boundaries.
How We Work
We draw on DBT skills as part of the practice's methods, connected to a situation you bring to individual therapy. CBT can help examine the thought around a reaction, while mindfulness adds practice noticing the experience before choosing a response.
- DBT skills
- CBT skills
- Mindfulness practice
- Individual therapy
What Can Shift
A difficult exchange can become a chance to practice words you could not find in the moment. We can rehearse a response and discuss what makes it hard to use. Having strong feelings does not prevent us from working on practical tools.
What Sessions Look Like
A 50-minute appointment may include describing an overwhelming moment, choosing a relevant skill and practicing it together. We talk about how the skill relates to your situation rather than presenting a list of rules.
Individual sessions are offered at our San Diego office and by telehealth across California. The clinician and format are discussed in consultation, along with how skills work might fit your goals.
Arranging Skills-Based Support
We offer a free 15-minute phone consultation about individual therapy and available care. Insurance depends on the plan, and we provide superbills for out-of-network benefits.
Fees in Brief
Individual, couples and family sessions are 50 minutes. We are in network with many plans and provide superbills for out-of-network benefits. Contact us for rates.
Frequently Asked Questions
Is This a Comprehensive DBT Program?
No, we describe DBT skills taught within individual therapy. We do not claim a full DBT program with its additional components.
Are DBT Skills Groups Offered Here?
No, this page does not offer a skills group. We discuss and practice relevant tools in individual appointments.
Do I Need to Know the Skills Before Starting?
No, we can explain a tool and practice it in session. A recent emotional moment gives us an example to work with.
Can DBT Skills Be Used Alongside CBT?
Yes, skills can be combined with examining thoughts and responses. We explain why a particular tool relates to the concern you bring.
Related Support
You May Also Want to Explore
Individual therapy, anxiety support and mindfulness work offer related places to discuss emotional reactions and practical tools.
We can start with a moment that felt overwhelming and practice a tool connected to what happened.
Start With a Conversation