Online DBT Skills Therapy for Teens and Adults in California
Dialectical Behavior Therapy (DBT) is a skills-based approach for people whose emotions feel too big, too fast, or too hard to steer. The starting idea is a kind one: you are doing the best you can, and you can also learn new skills to make life easier. Both can be true.
What DBT is
DBT was developed by Dr. Marsha Linehan. It combines acceptance with practical change: learning to accept yourself and your situation as they are, while building the skills to move toward a better life.
The four skill areas
- Mindfulness. Learning to notice what is happening inside and around you without getting swept away. You practice telling the difference between a racing, emotional mind, a cool, logical mind, and the steadier "wise mind" that holds both.
- Distress tolerance. Getting through a hard moment without making it worse. These are practical tools for a crisis, a panic spike, or an urge you don't want to act on, plus ways to accept what you can't change right now.
- Emotion regulation. Understanding your feelings, naming them, and learning what to do when they don't fit the facts. You also learn how to lower your vulnerability to getting overwhelmed in the first place, through sleep, eating, routines and building in things that bring you joy.
- Interpersonal effectiveness. Asking for what you need, saying no, and protecting a relationship and your self-respect at the same time.
Why "dialectical"?
It means holding two things at once. You can accept yourself as you are and want to change. You can feel hurt and still choose a calm response. DBT helps you move out of all-or-nothing thinking and find the middle path.
What sessions look like
Sessions are practical and warm. We pick the skill that fits what's happening in your life right now, practice it together, and plan how to use it between sessions. When something goes wrong, we look at it with curiosity, not blame: what led up to it, what made it harder, and what you could try next time. The goal is a toolkit you can use on your own.
Who it can help
- People who feel emotions intensely or swing quickly between moods
- Teens and adults who act on impulse and regret it afterward
- Anyone with chronic stress, anger, or conflict in relationships
- People who want practical tools alongside deeper work such as Brainspotting or trauma therapy
What the research says
DBT is one of the most widely studied skills-based therapies, and research supports it for many people who struggle with intense emotions. Results vary from person to person, and I can't promise a specific outcome. We'll check in on your progress together.
How I can help
I offer DBT-informed sessions online, in English or Mandarin, drawing on the skills that suit you best. I completed a 5-day Intensive DBT workshop and have 3 years of clinical experience working in a comprehensive DBT treatment program. I have 15 years of experience as a therapist, 10 of them focused on anxiety.
Looking for comprehensive DBT? Full DBT includes a weekly skills group, individual therapy and between-session coaching. I offer DBT-informed individual sessions, so if you'd like the full program, please see my referral page for providers I recommend.
What to expect
- Free 15-minute consultation
- Individual session (53 minutes): $200 (see fees)
- Online, for clients in California, in English or Mandarin
- Teens (13+) are welcome, with a parent or guardian's consent
Frequently asked questions
Is DBT only for people with a specific diagnosis?
No. DBT was first built for people with very intense emotions, but the skills help anyone who wants better ways to handle stress, conflict or overwhelm.
Do I have to do homework?
Practice between sessions is what makes the skills stick, but it's small and flexible. We'll choose something that fits your week.
Will I have to talk about painful memories?
Not necessarily. DBT focuses on building skills for the present. If you want to work on past experiences, we can add that when you feel ready.
Is it right for teens?
Yes, DBT skills work well for teens 13 and older. With minors, a parent or guardian's consent is needed, and I can involve parents when it's helpful.
Is this the full DBT program?
I offer DBT-informed individual therapy. It doesn't include the weekly skills group or between-session phone coaching of the full program. If you're interested in comprehensive DBT, my referral page lists providers I recommend, including a comprehensive DBT program. I'm also happy to talk it through during your free consultation.
Can we work in Mandarin?
Yes. Sessions are available in Mandarin, English, or a mix of both.
DBT skills pair well with anxiety therapy and support through life transitions. See all of my approaches.