Rebekah Shackney LCSW

What is DBT?

Dialectical Behavioral Therapy (DBT) is an evidence-based therapy designed to help people manage intense emotions, navigate conflictual relationships, and curb problematic behaviors.

Why DBT is Like Physical Therapy for Your Brain

Today, I was talking to a woman who told me she wished she could just take a pill for her depression and feel better. I hear that—completely understandable. Unfortunately, it’s rarely that simple. When you struggle with anxiety, depression, or trauma, it changes your brain. Even when medication helps ease the symptoms, there’s still work to be done.

That’s where Dialectical Behavior Therapy (DBT) skills come in.

DBT is like physical therapy for your brain. Just like physical therapy strengthens and retrains muscles, DBT rewires your brain to respond to emotions and relationships in healthier ways. And just like physical therapy, you must practice these skills regularly for them to work.

DBT skills fall into four key categories, each targeting a different area of emotional well-being:

1. Mindfulness Skills: Building Awareness & Focus

Mindfulness has become a bit of a buzzword lately, and for good reason. Practicing mindfulness can improve focus, increase happiness, reduce distress, and cultivate empathy. Most importantly, mindfulness is the foundation for all other DBT skills.

2. Distress Tolerance Skills: Getting Through the Tough Moments

When emotions are running high, problem-solving goes out the window. In these moments, distress tolerance skills help you stay grounded without making the situation worse. These techniques allow you to regulate yourself before reacting impulsively, so you can respond more effectively.

3. Emotion Regulation Skills: Understanding & Managing Feelings

With emotion regulation skills, you’ll learn to recognize and manage emotions in a way that helps rather than harms. You’ll understand why emotions exist (even the uncomfortable ones) and how to experience them without letting them take over. Instead of acting on those frustrations, these skills help you pause, process, and respond in a way that keeps relationships intact.

4. Interpersonal Effectiveness Skills: Strengthening Relationships

Relationships require balance—between advocating for yourself and maintaining respect for others. These skills teach you how to communicate your needs without burning bridges, sacrificing self-respect, or feeling taken advantage of. Whether you’re setting boundaries with a friend, a partner, or a coworker, interpersonal effectiveness skills help you navigate conflict constructively.

The Bigger Picture

My goal is to offer you practical, effective tools—small tweaks that create a big impact. The beauty of DBT skills is that they can transform your relationships, enhance your emotional resilience, and help you feel more in control of your life.

Dialectical Behavior Therapy (DBT), Ossining, NY