The Modality Manual / Dialectical Behaviour Therapy
Somatic Psychotherapy is all about integrating our mind and body in the healing process. It focuses on the connection between our physical sensations, movements, emotions, thoughts and behaviours.
Ever notice how when you’re feeling anxious, you might clench your jaw or feel tightness in your chest? – we see you.
DBT is a skills-based therapy that helps us learn ways to manage difficult emotions and experience meaningful relationships.
The dialectical part of DBT is all about the idea that two opposing things can be true at the same time.
You might feel a mix of emotions when something good happens, like getting a promotion at work. E.g., you might be happy about the new skills and higher pay, but also feel sorrow leaving behind your work wife. Similarly, you work towards self-acceptance and positive changes simultaneously, such as accepting your body while pursuing a healthier lifestyle.
The behaviour part of DBT involves learning skills including:
- Mindfulness
- Distress tolerance
- Emotion regulation
- Interpersonal skills
These skills help us to develop effective ways of managing difficult emotions, thoughts and behaviours.
The Four Modules of DBT: What They Are and How They Work
- Mindfulness: Here we’re learning to be present without judgment.
E.g., imagine you’re at a party feeling anxious. Mindfulness would involve noticing your thoughts and physical sensations without reacting to them. You might observe your racing thoughts and the tightness in your chest without trying to change them. By observing how anxiety shows up, we become more aware of our internal experience which reduces its intensity.
- Distress Tolerance: This is where we learn to cope with difficult situations without making them worse.
E.g., imagine you’re in an argument with your friend and feel frustrated. Distress tolerance skills might involve taking some time-out before reacting impulsively. You might go for a walk or listen to music to calm down before returning to the conversation. This can help us manage intense emotions (that are absolutely valid btw) and prevent things from escalating.
- Emotion Regulation: We are learning to manage intense emotions in a helpful way.
E.g., Imagine you’re feeling overwhelmed and want to binge eat. Emotional regulation skills might involve identifying the emotions you’re feeling and finding alternative ways to soothe yourself. You might practice deep breathing or take a warm bath instead of turning to food. This can help us develop more helpful coping strategies that benefit us in the long-term.
- Interpersonal Effectiveness: This involves learning to navigate relationships and communicate effectively.
E.g., imagine you’re having trouble setting boundaries with a family member who always asks you for favours. Interpersonal effectiveness skills might involve learning how to say “no” in a kind, yet assertive way. You might practice assertive communication and offer an alternative solution that works for both of you. This can help us build healthier relationships and reduce resentment.
DBT: What Are The Benefits?
DBT is a rad therapy with a range of benefits for our mental health and well-being:
- Improved emotion regulation: We all experience intense emotions sometimes. DBT helps us learn to manage strong emotional responses in a helpful way. This can lead to greater emotional stability and reduce impulsive behaviours.
- Better relationships: DBT improves our communication skills and helps us build healthier and more fulfilling relationships. This can lead to greater social support and a stronger sense of connection with others.
- Increased mindfulness: DBT helps us become more aware of our thoughts, feelings and physical sensations. This gives us the agency to respond to them with a sense of clarity and calm.
- Improved quality of life: DBT teaches us emotional regulation skills so we can live a more satisfying and fulfilling life.
Using DBT to Address Borderline Personality Disorder (BPD)
DBT was specifically designed to help people with BPD, a mental health condition defined by intense emotions, impulsivity, negative self-image and relationship difficulties. Symptoms include mood swings, self-destructive behaviour, fluctuating self-esteem and fear of abandonment.
Here’s how DBT comes into play:
- Providing skills to manage strong emotions: People with BPD often experience intense emotions that are difficult to manage. DBT provides skills for emotion regulation, distress tolerance and mindfulness that can help people cope with these emotions in helpful ways.
- Addressing self-harm and suicidal behaviour: People with BPD are at an increased risk for self-harm and suicide. DBT includes specific skills for managing these behaviours:
- Crisis survival skills: e.g., self-soothing activities like taking a warm shower, or distraction like engaging in exercise.
- Safety planning: e.g., creating a plan that includes steps to take in the event of a crisis.
- Improving relationships: People with BPD often struggle with relationships due to difficulties with communication, trust and intimacy. DBT includes interpersonal effectiveness skills that can help people build healthier relationships.
- Addressing co-occurring conditions: People with BPD often have other conditions such as depression, anxiety or substance use. DBT can be adapted to address these co-occurring conditions simultaneously.
Using DBT to Address Other Mental Health Conditions
Although initially designed for people with BPD, the skills taught by DBT therapists can be applied to various mental health conditions:
- Depression and anxiety: DBT skills help to manage negative thought patterns, difficult emotions, as well as the physical symptoms related to depression and anxiety.
- Eating disorders: DBT skills can be adapted to treat eating disorders. E.g., the skills to effectively manage urges to binge or purge, enhance body image, and promote mindfulness. DBT can be used in combination with other treatments such as nutrition counselling and medication.
- Substance abuse: DBT can also treat substance abuse by teaching skills for managing cravings, coping with stress, and improving relationships. DBT can be used in combination with other treatments such as medication-assisted treatment and support groups.
How DBT Differs from Other Forms of Therapy
DBT is a type of therapy that is often compared to Cognitive-behavioural therapy (CBT) and other forms of psychotherapy. Let’s explore it’s unique approach:
- Emphasis on validation: DBT places a strong emphasis on validation. Your therapist will accept your thoughts and feelings – no matter what they look like. This can be different from other forms of therapy like Cognitive Behavioural Therapy, that focuses more on challenging negative thoughts.
- Skills-based: DBT teaches specific skills for managing your emotions and behaviours. This can differ from other forms of therapy like emotion-focussed therapy which emphasises developing insight and understanding of concerns.
- Inclusion of mindfulness: DBT includes mindfulness as a core component of treatment. This involves teaching you to be present and observe your thoughts and feelings without judging them. This differs from other forms of therapy like Motivational interviewing that may not include mindfulness as a specific technique.
- Comprehensive treatment: DBT includes individual therapy, group skills training, phone coaching and consultation for therapists. This can be different from other forms of therapy that focus on individual therapy sessions.
At the Indigo Project, we have a number of online therapists qualified in DBT.
To find a therapist, get in touch via (02) 9212 5469 or [email protected] – or get matched to a therapist now.
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The Modality Manual/ Dialectical Behaviour Therapy
Some of us feel things more deeply. We cry harder. React faster. Stay angry longer. Our highs are big – but the lows? They hit hard.
If that sounds like you, Dialectical Behaviour Therapy (DBT) might be what you’ve been looking for.
DBT therapy was created for people who feel like they’re constantly on an emotional rollercoaster. It’s a space to learn how to work with your emotions, instead of against them. To find calm in the chaos and to respond to life, not just react to it.
At The Indigo Project, we offer DBT online because we know that healing looks different for everyone. You might be managing relationships, mood swings, burnout, or just trying to keep it together day to day. We’re here for all of it.
What Is Dialectical Behaviour Therapy?
Dialectical Behaviour Therapy blends two seemingly opposite ideas: acceptance and change.
It’s not at all about pushing your feelings down. DBT therapy helps you in learning how to feel without being overwhelmed and how to make grounded choices even when your emotions are loud.
The “dialectical” part is about holding two truths at once. Like being proud of a promotion while grieving the routine you’re leaving behind. Or accepting your body while working towards health. It’s about balance. The “behaviour” part is all about action.
The Four Modules of DBT: What They Are and How They Work
Mindfulness: Learning to be present without judgment. Imagine you’re at a party and feeling anxious. Mindfulness in DBT means noticing your racing thoughts and physical sensations, tight chest, sweaty palms, without reacting. By simply observing, you lessen their grip on you.
Distress Tolerance: Coping with painful situations without making things worse. You’re in an argument with a friend and your emotions are boiling. Distress tolerance helps you pause, go for a walk, or listen to music, whatever helps soothe you. It’s about surviving tough moments without self-destructing.
Emotion Regulation: Managing big emotions in healthier ways. Feeling overwhelmed and tempted to binge eat? DBT teaches you how to identify what you’re feeling and choose a healthier coping strategy, like deep breathing or journaling, so you feel more in control long-term.
Interpersonal Effectiveness: Navigating relationships and setting boundaries. Struggling to say no to a family member’s constant requests? This skill set teaches you how to assert yourself kindly but firmly, building stronger and more respectful connections.
DBT Therapy with The Indigo Project
The Indigo Project does therapy differently. DBT with us means real conversations, held with warmth and without judgement. Our online counselling format makes it easier to access support in a way that feels safe and doable.
Your Indigo therapist might guide you through journaling, teach you how to respond instead of react, or help you explore why you spiral when conflict shows up. You might practice breathing techniques, set new boundaries, or find ways to ride out an emotional storm without shutting down.
And yes, DBT therapy works online. In fact, many of our clients tell us they feel more comfortable opening up from the privacy of their own space.
Using DBT to Address Borderline Personality Disorder (BPD)
DBT therapy was initially developed to support individuals living with Borderline Personality Disorder (BPD), a condition marked by intense emotional swings, impulsivity, low self-worth, and fear of abandonment.
DBT helps by:
- Managing strong emotions with emotion regulation, mindfulness, and distress tolerance.
- Reducing self-harm and suicidal thoughts through crisis survival skills and safety planning.
- Improving relationships by teaching healthy boundaries, trust-building, and communication skills.
- Addressing co-occurring issues, like anxiety, depression, and substance use, alongside BPD symptoms.
Using DBT for Other Mental Health Conditions
While designed for BPD, DBT has proven effective for a wide range of emotional and psychological challenges:
- Depression and anxiety: Helps manage negative thoughts and overwhelming emotions.
- Eating disorders: Supports healthy coping mechanisms and body acceptance.
- Substance use: Teaches strategies to manage cravings, stress, and relationship issues.
DBT is also often used in combination with other modalities like CBT therapy (Cognitive Behavioural Therapy), ACT therapy (Acceptance Commitment Therapy), and IFS to create a holistic and effective treatment approach.
Who Is DBT For?
You don’t need a specific diagnosis to benefit from dialectical behaviour therapy. It’s for anyone who feels like emotions sometimes take over the wheel and drive them into places they don’t want to go.
Dialectical behaviour therapy online is especially helpful if you:
- Feel things intensely and struggle to “bounce back”
- Have a hard time managing conflict or relationships
- Get stuck in patterns of self-sabotage or impulsive decisions
- Experience frequent mood swings or emotional overwhelm
- Are tired of numbing out or shutting down just to cope
It can also support people dealing with anxiety through anxiety counselling, as well as depression, trauma, grief, or identity struggles, especially when used alongside other approaches like IFS therapy (Internal Family Systems Therapy), MBSR therapy (Mindfulness-Based Stress Reduction), or MBCT therapy (Mindfulness-Based Cognitive Therapy).
You’re not broken. You just need the right tools and a little support. We’ve got both.
How DBT Differs from Other Forms of Therapy
DBT therapy stands out from other treatments in a few key ways:
- Validation-focused: Your thoughts and emotions are accepted, not judged. That’s different from traditional CBT therapy, which may focus more on challenging those thoughts.
- Skills-based: It is not mere talking. With DBT, you’re actively learning and applying tools to manage your emotional world.
- Mindfulness-centred: DBT integrates mindfulness as a key part of healing. Unlike some other therapies, it trains you to stay present, even when things feel overwhelming.
- Comprehensive: DBT often includes individual sessions, group skills training, and coaching. This well-rounded approach makes it more immersive than single-modality therapies.
Let’s Start Where You Are
You don’t need to “have it all together” to begin. You just need a bit of curiosity, a safe space, and someone who gets it.
Our therapy matchmakers can pair you with the right online psychologist or counsellor trained in DBT therapy – someone who’ll walk with you as you learn how to hold your emotions with care and build a more balanced life.
No pressure. Just real support.
Heal with The Indigo Project: Where Big Feelings Are Welcome
At The Indigo Project, we do therapy differently. We’re about connection, creativity, and real support that meets you where you are.
Our DBT therapists are carefully chosen for their warmth, wisdom, and ability to walk alongside you through life’s messier moments. With online DBT therapy, you can build emotional strength, improve relationships, and feel more grounded. No matter where you’re starting from.
Let us match you with a therapist who gets it. Because at The Indigo Project, you’re not just another client. You’re a whole person. And we are here to help you come home to yourself.
Frequently Asked Questions
What is dialectical behaviour therapy (DBT)?
DBT is a skills-based therapy that helps you manage intense emotions, reduce stress, and build healthier relationships. It combines mindfulness, emotional regulation, and practical tools to support both acceptance and change. It’s especially helpful if you feel emotionally reactive, overwhelmed, or struggle to stay grounded when life gets hard.
Can I do DBT therapy online?
Yes, and it works beautifully. Our online DBT therapy is designed to meet you wherever you are – geographically and emotionally. You’ll work one-on-one with an experienced Indigo therapist who’ll guide you through DBT tools in a way that’s accessible, supportive, and designed to fit into your real, everyday life.
Is DBT only for people with borderline personality disorder?
Not at all. While DBT was developed for BPD (borderline personality disorder), it’s now widely used to help people dealing with anxiety, depression, self-sabotage, emotional sensitivity, or relationship difficulties. If you feel like you ride emotional highs and lows, or struggle to cope when overwhelmed, DBT can be incredibly helpful.
What’s the difference between DBT and CBT?
CBT focuses on identifying and challenging unhelpful thoughts. DBT takes it further by teaching emotional regulation, distress tolerance, and mindfulness skills. Ideal if you feel flooded by emotion or reactive in tough moments. Many clients find DBT more holistic and grounding, especially when combined with therapies like ACT or IFS.
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