How DBT Helps You Find Balance When Emotions Feel Overwhelming
Have you ever been told you're “too emotional” or that you “need to calm down”? If so, you're not alone—and you're definitely not too much.
For people who feel things deeply, life can sometimes feel like a rollercoaster with no brakes. The highs are really high, the lows are really low, and relationships, stress, or even everyday decisions can feel a lot. That’s where Dialectical Behaviour Therapy, or DBT, comes in.
DBT is a powerful, practical approach to therapy that helps people manage overwhelming emotions, build healthier relationships, and feel more in control—without shutting down who they are.
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🧘♀️ So, What Is DBT?
Dialectical Behaviour Therapy (DBT) is a type of therapy that blends two key ideas:
- Acceptance – learning to accept yourself and your emotions as they are.
- Change – building skills to help you manage those emotions and change unhelpful behaviours.
It was originally developed to support people with intense emotional responses, especially those dealing with borderline personality disorder (BPD). But over the years, DBT has proven helpful for people struggling with anxiety, depression, PTSD, eating disorders, and more.
🧠 DBT is Built on Four Core Skills
At the heart of DBT is a toolbox of practical strategies. Here are the four key areas DBT focuses on:
1. 🕯️ Mindfulness
Learn to stay grounded in the present moment—without judgment. Mindfulness helps you pause before reacting, notice what you’re feeling, and respond more intentionally.
2. 🚨 Distress Tolerance
Instead of trying to escape or avoid emotional pain, DBT teaches you how to survive a crisis moment without making it worse. Think of it as emotional first aid.
3. 💖 Emotion Regulation
Understand where your emotions come from and how to manage them effectively. This means fewer emotional outbursts and more confidence navigating intense feelings.
4. 🗣️ Interpersonal Effectiveness
Learn how to communicate your needs clearly, set boundaries, and maintain healthy relationships—without guilt or fear.
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🌿 Why DBT Might Be Right for You
If you:
- Often feel like your emotions control you
- Struggle with impulsive behaviours or intense reactions
- Feel invalidated or misunderstood by others
- Have a hard time keeping stable relationships
- Want to find balance between accepting yourself and making positive changes
…then DBT might be a great fit.
What makes DBT so unique is that it doesn’t ask you to change who you are—it helps you work with your emotions, instead of against them. You can learn how to be kind to yourself while also building a life that feels more balanced and manageable.
🛋️ What Does DBT Look Like in Therapy?
Depending on your needs, DBT can be done one-on-one with a therapist or in a group setting (or both!). At KMA Therapy, our therapists work with you to integrate DBT strategies into your sessions in a way that feels safe, collaborative, and empowering.
You’ll learn practical tools you can use right away—like grounding techniques, emotion-mapping, and how to ride the wave of a difficult feeling without being pulled under.
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✋ 5 Practical Tips from DBT Therapy
Here are five bite-sized DBT strategies you can try right now—no therapy appointment required:
1. 🧊 Try the “TIPP” Skill
Feeling panicked or overwhelmed? Cool your body to cool your mind. TIPP stands for Temperature, Intense exercise, Paced breathing, and Progressive muscle relaxation. Splash cold water on your face, do jumping jacks, or try slow breathing to reset your system fast.
2. 💬 Use “DEAR MAN” to Ask for What You Need
This DBT skill helps you communicate clearly and assertively. Describe, Express, Assert, Reinforce, stay Mindful, appear Assertive, and Negotiate if needed. It’s perfect for setting boundaries without feeling pushy.
3. 🪵 “Ride the Wave” of a Tough Emotion
Instead of trying to stop a strong feeling, imagine yourself surfing it like a wave.
Let the emotion rise, peak, and eventually fall—just like waves always do. This teaches you that emotions are temporary and manageable.
4. 🕯️ Ground Yourself with 5-4-3-2-1
When anxiety spikes, use your senses to come back to the present:
5 things you can see
4 you can touch
3 you can hear
2 you can smell
1 you can taste.
It’s simple, but surprisingly effective.
5. ❤️ Practice Radical Acceptance
Sometimes, we suffer more because we fight reality. Radical acceptance means fully accepting what is—even if we don’t like it.
It doesn’t mean giving up. It means giving yourself peace so you can move forward.
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💬 You're Not “Too Much.” You Just Need the Right Support.
If you're someone who feels things deeply, that sensitivity is not a weakness—it’s a strength. And with the right tools and support, you can learn how to harness that sensitivity in a way that works for you.
If you're feeling overwhelmed and unsure where to start, you don’t have to figure it out alone.
At KMA Therapy, we provide a safe space to explore your emotions, build real-life skills, and feel more grounded—no matter how intense things feel right now.
Book your free 15-minute discovery call today and take the first step toward greater emotional balance and self-understanding. 🌱
