Is DBT available online in Ontario?

Yes. I offer DBT-informed therapy virtually to anyone located in Ontario. The skills taught in DBT are highly practical and translate well to online sessions, and many people find it helpful to practice them in the context of their everyday life.

Do I have to do full DBT to benefit from it?

No. Full DBT programmes typically involve both individual therapy and skills training groups. In individual therapy, I draw on DBT skills and principles in a way that is tailored to you, integrating them with other approaches as needed. You do not need to complete a formal DBT programme to benefit from its tools.

Therapy Approach

Dialectical Behaviour Therapy (DBT)

DBT gives you concrete, practical skills to navigate intense emotions, survive hard moments, and build a life that feels more stable.

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What Is Dialectical Behaviour Therapy?

Dialectical Behaviour Therapy was developed by psychologist Marsha Linehan, who built it on the idea that you are doing the best you can right now, and that you can also work toward something better. That balance between acceptance and change, the dialectic at the heart of the approach, is what makes DBT distinct.

Originally developed for people who experience intense, difficult-to-manage emotions, DBT has since become one of the most evidence-based approaches available for a wide range of concerns. It is structured around four skill areas that work together to help you navigate emotional intensity, survive crises, and build more fulfilling relationships.

The core philosophy

You are not broken. You are a person with a sensitive emotional system who may not yet have the skills to manage it effectively. DBT provides those skills in a practical, compassionate way.

What it looks like

DBT sessions are collaborative and skills-focused. We identify what is getting in the way of the life you want, and build the tools to change it, one skill at a time.

What Dialectical Behaviour Therapy Helps With

DBT is particularly well suited for anyone who struggles with emotional intensity or finds other approaches insufficient on their own:

Emotional overwhelm and intensity

Anxiety and panic

Depression and mood instability

Self-critical and shame-based thinking

Impulsive behaviours and urges

Eating disorders and disordered eating

Relationship conflict and instability

Difficulty tolerating uncertainty or distress

Trauma responses and emotional flashbacks

Feeling out of control of your emotions

The Four Core Skill Areas of Dialectical Behaviour Therapy

DBT is organized around four interconnected skill sets, each addressing a different dimension of emotional and relational wellbeing:

Mindfulness

The foundation of all DBT skills. Mindfulness teaches you to observe your thoughts and feelings without being swept away by them, creating just enough space to choose how you respond rather than react.

Distress Tolerance

Skills for surviving crisis moments without making things worse. When the pain feels unbearable, distress tolerance gives you a toolkit for getting through it, so you can address the underlying issue when you are calmer.

Emotion Regulation

Skills for understanding, naming, and working with your emotions rather than being controlled by them. This includes identifying what triggers intense emotions and building habits that support a more stable emotional baseline.

Interpersonal Effectiveness

Skills for navigating relationships with more confidence and clarity, asking for what you need, saying no, maintaining your self-respect, and keeping relationships healthy even during conflict.

Is Dialectical Behaviour Therapy Right for Me?

DBT works well on its own and integrates naturally with other approaches. Here are some things to consider:

It may be a good fit if

You experience emotions very intensely and find them hard to manage
You want practical, concrete skills to use in everyday life
You struggle with impulsivity, self-criticism, or relationship patterns
Other approaches have felt insufficient or too purely cognitive
You are looking for both acceptance and tools for change

Good to know

I offer DBT-informed individual therapy, not a full group skills programme
DBT works best when you are able to practice skills between sessions
It integrates well with somatic therapy, trauma work, and attachment-based approaches

Not sure if DBT is the right fit? Book a free consultation and we can talk through what approach would best support what you are carrying.

Frequently Asked Questions About Dialectical Behaviour Therapy

Dialectical behaviour therapy (DBT) is a skills-based approach originally developed for people who experience intense emotions. It combines cognitive behavioural techniques with mindfulness and acceptance strategies, helping people build four core skill sets: mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness.

Dialectical refers to the balance between two seemingly opposite ideas: acceptance and change. DBT holds that you are doing the best you can with what you have, and that you can also work to build a life that feels worth living. Both things are true at the same time.

No. While DBT was originally developed for borderline personality disorder, it is now widely used for anyone who struggles with emotional intensity, impulsivity, relationship difficulties, or distress tolerance. It is effective for anxiety, depression, eating disorders, trauma, and many other concerns.

CBT focuses primarily on identifying and changing unhelpful thoughts and behaviours. DBT builds on that foundation but adds a strong emphasis on acceptance, distress tolerance, and interpersonal skills. DBT tends to be particularly helpful when emotional intensity makes purely cognitive approaches feel insufficient.

Yes. I offer DBT-informed therapy virtually to anyone located in Ontario.

You Deserve a Life That Feels Worth Living

DBT was built on the belief that change is possible, even when emotions feel unmanageable. If you are ready to build the skills to get there, I would love to help.