Dialectical Behavioural Therapy (DBT)

Inclusive Online Therapy Across Ontario

“It’s not what happens to you, but how you react to it that matters.”

– Epictetus, Philosopher

You’re out of control, again.

You’ve always had big feelings, but lately, they’ve been next level. You’re constantly pissed off, on the brink of tears, or ready to explode from how overwhelming life is.

You know you should try journalling, positive self-talk, or just taking a walk, but your mind won’t go there. You’d much rather have a spending spree, another drink to take the edge off, or do just about anything impulsive to push you further from how awful you feel.  

You could try calling a friend, but your friendships are just as turbulent as the rest of your life. Between the random fights, the ghosting, and the mental overload of trying to keep in touch, your relationships are hanging by a thread.

You’re spiraling, and you don’t know how to stop it.

What if you could regain control of your life?

Imagine finally getting off the emotional roller coaster.

Those all-consuming urges have a pause button now. No more doing reckless and impulsive things on autopilot.

You’ve found the sense of peace you never dreamed you’d have.

You’ve still got big feelings, but you’re able to actually integrate them into your life.

Your relationships are flourishing now that you’ve learned to stand up for what you want, express yourself, and set healthier boundaries.

Finally, the real you can thrive—big feelings and all.

The relief of real growth.  

With DBT, your big emotions are expected and normalized. Finally, you’ve found a place where you can be your full self.

You deserve a space where your feelings are fully seen, explored, and understood—without the judgment. Your emotions aren’t too big for us, they’re just right.

With clear skills to work on and practical tools for real-world problems, you’ll have a roadmap to finally conquer the challenges you’ve been facing.

You don’t have to heal empty-handed. DBT might just be the toolkit you’ve been searching for.

Who this type of therapy is for:

 → Your emotions are giving you whiplash. You’re ricocheting from the highest highs to the lowest lows in a matter of minutes.

→ Your relationships are hanging by a thread. Your partner is frustrated, your friends are walking on eggshells, and you’re driving people away.

→ You’ve tried journalling and positive thinking, but they just aren’t cutting it. You need something a step beyond standard talk therapy.

→ You struggle with self-harm or suicidality, even though you know you want to live (If you feel unsafe, please see the crisis resources on our FAQ page).

→ You’re ready, willing, and excited to do the work to get better, even if it’s sometimes uncomfortable.

What Is DBT?

Dialectical Behaviour Therapy, or DBT, is a skills-based therapy with four main components:

1) Mindfulness: being aware of the present moment, in touch with your senses, and fully embodied.

2) Emotion Regulation: the ability to calm down when you’re stress or elevated, and to cool off quickly from big feelings.

3) Interpersonal Effectiveness: communicating clearly and intentionally with others to convey your needs and support your relationships.

4) Distress Tolerance: the ability to handle discomfort and manage things that feel icky in a healthy way.

DBT was originally created in the 1970s to support folks with borderline personality disorder, but it’s often recommended for anyone with big or intense feelings. The word “dialectical” means two opposite things combined: think feeling anger at your baby for keeping you up all night while being completely in love with them. Two things can be true!

DBT is a mini master class in managing your feelings and coping with your problems. You’ll walk away with a new toolbox of awareness, communication skills, and positive coping strategies to help you face whatever life throws your way.

Is DBT for me?

Like any therapy, DBT will not be the best fit for everyone. Here are a few issues that DBT is especially well-suited for:

  • Anger management

  • Anxiety & panic

  • Bipolar disorder

  • Borderline personality disorder

  • Depression

  • Eating disorders

  • Impulsivity

  • Relationship challenges

  • Self-harm & suicidality

  • Substance use & addiction

  • Trauma & PTSD

If DBT doesn’t feel like your best fit, no problem! Our therapists use a range of methods to support you, and we’ll work together to customize therapy in a way that actually does fit. Check out a few of our other therapy styles here!

Why Choose Counterspiral?

Our team is a unique group with some important things in common.

  • We all deeply care about social justice, equity, and making the world a better place. We are actively anti-racist, queer and trans affirming, and we celebrate neurodiversity.

  • We are compassionate, supportive, and educated therapists who use evidence-based best practices to customize each session, just for you. And we’re also real people who will laugh with you, hold space for you, and authentically connect with you. We fully show up in session so that you have a brave and safe space to let it all out.

  • We know that therapy is really about you, so we’ll always do our best to match you to a team member who is a great fit.

  • You can get to know us better by visiting our Meet the Team page. We can’t wait to meet you!

Healing requires safety. Here are a few ways we offer it.

Let’s get started.