What are the differences between CBT and DBT therapy?

CBT vs. DBT: What’s the Difference and Which Is Right for You?

If you’re exploring therapy options for anxiety, depression, OCD, eating disorders, borderline personality disorder (BPD), body dysmorphia, self-esteem issues, or PTSD, you’ve probably come across CBT and DBT. Both are incredible, evidence-based treatments that I use often with my clients, and they can make a huge difference in your mental health journey. But what exactly are the differences between CBT and DBT? Let’s break it down together.

What Is CBT?

CBT stands for Cognitive Behavioral Therapy. It’s a practical, goal-oriented approach that helps you identify negative thought patterns and teaches you how to change them in a constructive way. If you struggle with depression, anxiety, or OCD, CBT can be extremely helpful. It’s all about understanding how your thoughts influence your feelings and behaviors, and then learning new ways to respond. CBT gives you tools to challenge those automatic negative thoughts and replace them with healthier, more balanced ones.

What Is DBT?

DBT, or Dialectical Behavior Therapy, is actually a specialized form of CBT. It was originally developed to help people with borderline personality disorder (BPD), but it’s now used for a variety of issues, especially when someone is dealing with intense emotions or extreme, unhealthy behaviors like self-harm. DBT adds a unique twist to traditional CBT by focusing on mindfulness, acceptance, and interpersonal skills. With DBT, you learn how to tolerate distress, regulate your emotions, and communicate more effectively with others. Mindfulness is a big part of DBT, helping you stay present and grounded even when things feel overwhelming.

Similarities and Differences

Both CBT and DBT are structured, skills-based therapies that can help you make real, lasting changes in your life. They share a focus on changing unhelpful patterns, but DBT goes a step further by teaching you how to accept yourself and your emotions, even when they’re difficult. DBT is especially helpful if you find yourself reacting in extreme ways or struggling to manage intense feelings.

CBT is fantastic for depression, anxiety, and OCD, while DBT shines when it comes to BPD, self-harm, and other behaviors that feel out of control. Both therapies can be adapted to fit your unique needs, and many therapists (myself included!) use a blend of both approaches to give you the best possible support.

Which One Is Right for You?

The best therapy is the one that fits your personal challenges and goals. If you’re dealing with negative thoughts and want practical strategies to change them, CBT might be the way to go. If you need help managing overwhelming emotions or changing extreme behaviors, DBT could be a better fit. And remember, it’s totally normal to use both approaches—many people benefit from a combination of CBT and DBT skills.

I hope this helps clear up the differences between CBT and DBT! Both are amazing, effective forms of therapy, and I’m passionate about using them to help my clients heal and grow. If you have questions or want to learn more about how these therapies can help you, feel free to reach out. You deserve support, and there are great options out there for you.