When you’re exploring therapy options, two common methods you might hear about are CBT and DBT. These approaches are backed by research and can help you feel more in control of your thoughts, emotions, and actions. While they share some tools, they focus on different skills.
What Is CBT?
CBT, or Cognitive Behavioral Therapy, is based on the idea that your thoughts, feelings, and behaviors are closely linked. When you learn to shift your thinking, it can change how you feel and act. CBT teaches you to notice patterns like negative self-talk and helps you reframe them in healthier ways.
CBT is especially helpful for anxiety, depression, OCD, and stress. It’s structured, goal-oriented, and often includes practice exercises between sessions.
What Is DBT?
DBT, or Dialectical Behavior Therapy, builds on CBT and adds tools for handling strong emotions, building better relationships, and staying grounded in the moment. It focuses on four skill areas: mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness.
DBT is useful if you often feel overwhelmed, act impulsively, or struggle with intense emotions. It emphasizes balance, self-kindness, and riding out emotional waves without shutting down.
How to Choose Between CBT and DBT
The great news is you don’t have to choose on your own. In my telehealth practice, I use a blend of CBT and DBT tools based on your needs. Some people do well with the structured thinking approach of CBT. Others benefit from DBT’s focus on emotions and communication.
Whether you’re dealing with anxiety, depression, chronic stress, or emotional intensity, we can find the right approach together.
Let’s Work Together to Support Your Mental Health
Living in remote or small-town areas of Idaho can make it harder to find mental health care. That’s why I offer warm, supportive telehealth therapy for adults across the state. If you’re ready to take a step toward feeling better, schedule a free 15-minute consult. You can also get to know more about Brenda or visit our frequently asked questions to learn what to expect. You’re not alone—let’s find a path forward together.