Dialectical Behavior Therapy (DBT)

Dialectical Behavior Therapy (DBT) Skills for Emotional Healing

Dialectical Behavior Therapy (DBT) provides evidence-based tools for emotional regulation, distress tolerance, and relationship support. These tools help people pause, regulate the nervous system, and respond to life’s challenges with greater clarity and balance.

At Heartlife Holistic, DBT is part of our Integrative Mental Health framework, with many skills adapted to support Perinatal Mental Health and the nervous system awareness, attachment -informed care and mind-body practices,

Many of these skills are especially helpful during periods of change such as pregnancy, postpartum, and other life transitions.

The resources below offer simple, printable tools that can support emotional regulation, communication, and resilience in everyday life.

Downloadable DBT Skill Sheets

Sensory Grounding Skill

Latest Insights + Articles

DBT Opposite Action: Moving Gently Against the Pull of Pain

Dialectical Behavioral Therapy (DBT), developed by Marsha Linehan, PhD., is a philosophy and a set of learnable skills about managing painful emotions. You might be interested in reading an overview about DBT here.

Radical Acceptance: A DBT Skill for Reducing Emotional Pain

Radical acceptance means embracing the present moment and reality as it is, without trying to change it or deny it. It involves recognizing facts, feelings, and situations—even painful or uncomfortable ones—without judgment or avoidance. This concept originates from Dialectical Behavior Therapy (DBT), developed by Marsha Linehan, who emphasized acceptance as a key skill for managing emotional distress.

DBT Inspired Crafts: Shine on! Create Your Unique Version of Your Holiday

The holiday season is a time for celebration, warmth, and togetherness. Dialectical Behavioral Therapy skills teaches us to use our senses to self soothe, to keep grounded in the here and now, in order to manage feelings of anxiety.

DBT Self-Soothing Using the Five Senses: Calming the Body and Mind

Mindfully becoming in touch with the five senses is a body-based way to slow down the stress response and initiate the relaxation response.

Finding Wise Mind During Cancer: Balancing Emotion and Reason in Hard Times

A cancer diagnosis — whether newly discovered or long managed — brings a wide and often overwhelming range of emotions. Anger. Rage. Despair. Anxiety. Helplessness. Sadness. All of these are normal. There is nothing “wrong” with you for feeling deeply during a medical crisis. In fact, strong emotions are part of a healthy human response to threat, uncertainty, and loss. There is nothing “wrong” with you for feeling deeply during a medical crisis. In fact, strong emotions are part of a healthy...

DBT Skills for the Holidays: Coping With Stress, Triggers, and Emotional Overwhelm

Take care of yourself this holiday season. The holiday season, while often celebrated as a time of joy, togetherness, and festivity, can paradoxically also serve as a catalyst for stress, anxiety, and a range of emotional challenges.

Dialectical Behavior Therapy (DBT)