Online Dialectical Behaviour Therapy - DBT

You deserve a fulfilling life—one that is meaningful, joyful, and connected.
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Life can sometimes feel overwhelming. We all strive for meaningful relationships, professional success, and personal well-being, but the challenges can make it difficult to move forward. If you struggle with intense emotions, stress, or communication, you are not alone. It is possible to regain control and build a life full of purpose.

Perhaps you find it challenging to manage your emotions or cope with stress. Maybe your relationships are strained, or you feel disconnected from your goals. It’s also possible that you’re experiencing self-destructive behaviors or negative thinking patterns. Regardless of where you are, you are worthy of support, healing, and happiness.

If you or a loved one is facing a sense of hopelessness, frustration, or emotional turmoil, Dialectical Behavioral Therapy (DBT) might be the answer. DBT blends Cognitive-Behavioural Therapy (CBT) with powerful techniques designed to help individuals navigate emotional intensity, stress, and relationship issues. At Deep Sea Psychology, we offer DBT therapy for adults and teens throughout Ontario, providing compassionate support every step of the way.
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Do You Need Online DBT Therapy?

DBT is a structured, evidence-based therapy that helps individuals learn and practice vital skills for emotional regulation, distress tolerance, mindfulness, and interpersonal effectiveness. It was originally developed to treat Borderline Personality Disorder (BPD), but it has proven to be effective for a wide range of mental health challenges. DBT can be beneficial for those dealing with:
  • Anxiety and Depression
  • Eating Disorders
  • Self-harm or Suicidal Thoughts
  • Mood Swings and Irritability
  • Impulsive or Self-destructive Behaviors
  • Trauma and PTSD
  • Relationship Difficulties
  • Excessive Stress and Overwhelm

​​Even if you do not have a specific diagnosis, DBT can help you develop healthier coping strategies and lead a more fulfilling life.

Online DBT Techniques & Procedure

Dialectical Behavioral Therapy (DBT) is grounded in teaching practical skills that empower individuals to live more balanced, fulfilling lives. DBT blends cognitive-behavioural techniques with mindfulness principles to enhance emotional regulation, interpersonal effectiveness, and the ability to cope with distress. These skills are applied in real-life situations, giving you tools to manage overwhelming emotions, navigate challenging relationships, and cope with life's stressors more effectively.
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The core DBT skills are organized into four main areas, which are designed to be learned progressively and practiced regularly. By developing these skills, you will be better equipped to face difficult situations, build stronger connections with others, and lead a more balanced life.

The heart of DBT revolves around learning four core skills, which are designed to help you build a more satisfying life:

​1. Mindfulness
Mindfulness is at the heart of DBT and involves focusing on the present moment with acceptance and without judgment. It allows you to become aware of your thoughts, feelings, and sensations without being overwhelmed by them. By practicing mindfulness, you can step back from negative thought patterns and emotional reactions, giving you greater control over how you respond to stressors.
  • Awareness: Learn how to tune into your thoughts and feelings, noticing them without getting caught up in them.
  • Non-judgmental observation: Mindfulness teaches you to observe your experience without labeling it as “good” or “bad.” This helps reduce feelings of shame or guilt.
  • Present-moment focus: Mindfulness trains you to stay in the present, rather than ruminating on the past or worrying about the future. This can be especially helpful for managing anxiety and depressive thoughts.
Mindfulness helps you become more in touch with your internal experience, making it easier to respond to situations with clarity and calmness rather than reacting impulsively or being consumed by emotions.

2. Distress Tolerance
Distress tolerance skills are designed to help you handle difficult situations without making them worse. These skills help you tolerate intense emotional pain and distress without resorting to impulsive or self-destructive behaviors, such as self-harm, substance use, or aggressive outbursts. Learning to tolerate distress allows you to ride out emotional storms without being swept away by them.
  • Radical acceptance: This involves fully accepting reality as it is, even when things are difficult or unfair. By accepting situations you can’t control, you can reduce suffering and move forward with a greater sense of peace.
  • Crisis survival strategies: DBT offers specific strategies, such as self-soothing, distraction, and grounding techniques, to help you manage crises without acting impulsively. These skills can help you navigate moments of intense emotional pain without making decisions that you may later regret.
  • Reality acceptance skills: These skills focus on changing your perspective, finding ways to work through painful situations, and making space for your emotions, rather than trying to fight them.
By developing distress tolerance, you learn that not every painful moment needs to be avoided or reacted to immediately. This can significantly reduce emotional instability and improve decision-making.

3. Emotion Regulation
Emotion regulation skills help you gain a deeper understanding of your emotions and how they influence your thoughts, behaviors, and relationships. Instead of feeling overwhelmed or controlled by your emotions, emotion regulation allows you to recognize and manage your feelings more effectively.
  • Identifying and labeling emotions: One key skill in emotion regulation is learning how to accurately identify your emotions. Many people struggle with naming what they’re feeling, which can lead to confusion or emotional escalation. DBT helps you recognize your emotions early, which is essential for managing them.
  • Increasing positive emotions: Emotion regulation isn’t just about managing negative emotions—it also involves enhancing your ability to experience and savor positive feelings. By learning how to invite positive experiences into your life, you can reduce feelings of emptiness and increase overall happiness.
  • Decreasing vulnerability to negative emotions: DBT helps you identify factors that make you more emotionally vulnerable, such as lack of sleep, unhealthy habits, or unresolved trauma. You’ll learn to address these vulnerabilities and develop healthy coping mechanisms to manage your emotions.

By developing emotional regulation, you’ll gain the ability to step back, assess your feelings, and respond in ways that are healthy and aligned with your values. This leads to increased emotional resilience and improved mental health.

4. Interpersonal Effectiveness
​Interpersonal effectiveness skills are designed to help you navigate relationships in a way that balances your needs with respect for others. This is particularly helpful for those who struggle with setting boundaries, maintaining healthy relationships, or asserting themselves effectively.
  • Assertiveness: Learn how to communicate your needs, wants, and feelings in an open, honest, and respectful way. DBT helps you express yourself without being passive or aggressive.
  • Setting boundaries: Many individuals with emotional or behavioral challenges struggle with setting boundaries or saying “no.” DBT teaches you how to maintain clear boundaries that protect your well-being without feeling guilty.
  • Building and maintaining relationships: DBT encourages you to enhance your social skills, whether through better listening, conflict resolution, or finding ways to connect with others in more meaningful ways.
Improving interpersonal effectiveness can help reduce conflict, improve your sense of connection to others, and increase your overall life satisfaction. These skills are particularly important for building healthy, lasting relationships, whether with family, friends, or romantic partners.

We can’t change the past, but we can choose how to live now.

What to Expect During Online DBT Therapy

DBT therapy focuses on balancing acceptance and change, helping you accept your current experience while working towards creating meaningful change. You can expect:
  • Increased self-awareness and validation
  • Improved coping and social skills
  • Enhanced emotional resilience
  • A deeper understanding of yourself and your relationships
In your first session, we’ll discuss your goals and symptoms to determine how DBT can best support you. Over time, we will work on reducing harmful behaviors and stabilizing emotions. DBT is structured to provide consistent support, including homework assignments to practice your skills and apply them to real-life situations.

Take the First Step Toward a Life Worth Living

If you’re feeling overwhelmed, stuck in emotional pain, or struggling to manage stress, know that change is possible. Dialectical Behavior Therapy (DBT) offers practical skills to help you regulate emotions, navigate distress, and build meaningful relationships.

In an individual DBT session, you’ll work one-on-one with a therapist to develop strategies that foster self-awareness and resilience.

In a DBT Skills Group, you’ll learn alongside others, building the four core DBT skills: Mindfulness, Distress Tolerance, Emotion Regulation, and Interpersonal Effectiveness.

As Marsha Linehan,  the creator of Dialectical Behaviour Therapy (DBT) reminds us, “The path out of hell is through misery. Put one foot in front of the other.” You don’t have to do it alone—we’re here to help.

Book a session today and take the first step toward a more balanced, fulfilling life.

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"You are doing the best you can, and you can do better."

- Marsha Linehan

DBT Therapy FAQs

what happens in a dbt session?
In an individual DBT session, you’ll work one-on-one with a mental health professional who specializes in Dialectical Behaviour Therapy. Your therapist will support you in managing distress, addressing severe symptoms, and developing essential DBT skills.

DBT skills group sessions function more like educational, skills based workshops led by two trained therapists, where a small group of participants focus on learning and practicing social, emotional, and behavioural strategies together. Each session will focus on learning new skills, discussing your experiences, and working through challenges.
how long does dbt therapy last?
DBT is typically a long-term commitment, often lasting six months to a year. The length depends on your unique situation, symptoms, skills progress, goals and setting (e.g. individual therapy, group skills or both). Your therapist will help you assess the best treatment timeline.
who can benefit from dbt?
DBT is useful for anyone struggling with intense emotions, difficult relationships, or harmful behaviours. Whether you have a specific diagnosis or simply want to improve your life, DBT can be an effective tool.
how do i join a virtual dbt skills group?
Visit our DBT Skills Group page for more information about how to sign up for the next available 12 week cohort. Meet online, once a week, in a group of up to 5 participants, and two registered mental health therapists with expertise in DBT Skills. In DBT Skill Group you will learn how to:
  • Better manage overwhelming emotions
  • Reduce impulsive behaviours and increase coping skills
  • Maintain healthy relationship and communicate better
  • Be more mindful and self aware

Contact us for more information or to reserve your spot!
Can DBT sessions be covered by insurance?
Many insurance providers cover online therapy, including DBT. It’s best to check with your insurance provider about coverage for virtual mental health services with a registered psychologist,  or mental health professional with other designations.

​We provide direct-billing to most insurance providers,  Veterans Affairs Canada (VAC), RCMP, CAF, Indigenous Services Canada, and more.
how do i book dbt therapy sessions?
Booking an online DBT session is easy! Contact us today to schedule a consultation or appointment, or book online and take the first step toward better mental health.