What the Heck is DBT? Why these skills just make sense.

August 22, 2025

What the heck is DBT?  Why These Skills Just Make Sense


This past week, we launched our DBT Skills Training Group in West Des Moines here at Moore Life Counseling. It was wonderful to welcome participants and begin this journey of learning skills to manage emotions, improve relationships, and build a life worth living.


What is DBT?

DBT, or Dialectical Behavior Therapy , was developed by Dr. Marsha Linehan as an evidence-based treatment for people struggling with intense emotions, anxiety, depression, and relationship challenges. At its core, DBT is about balance — holding two truths at once, even when they feel opposite.


(If you’re new to DBT, watch this short video by Dr. Linehan and check out my blog post: What the Heck is DBT?). 

https://youtu.be/9ljzoPktJ4Q?si=TSD4KZh3gCIjzIpM


DBT Assumptions: A New Perspective

During orientation, we reviewed the DBT Assumptions, which serve as guiding principles for therapy:


  • People are doing the best they can.


  • People want to improve.


  • People need to do better, try harder, and be more motivated to change.


  • People may not have caused all their own problems, but they must solve them anyway.


  • New behaviors must be learned in all relevant contexts.


  • All behaviors (actions, thoughts, emotions) are caused.


  • Figuring out and changing the causes of behavior works better than judging and blaming.


Group members reflected on the impact of growing up in invalidating environments and how those experiences still affect them today. Together, we processed how DBT assumptions can shift our perspective — helping us replace judgment with self-compassion while still encouraging growth.


Bio-Social Theory: Why Emotions Feel Intense

We also explored the bio-social theory of DBT, which explains how biology and environment interact to make emotions stronger and harder to manage. Here’s a short video overview.

https://youtu.be/QC8Y0Scg1S8?si=iUn4_qti7_VMglI2


Homework & Resources for Building DBT Skills

Each participant left with tools to practice between sessions, including a Diary Card and a Life Vision worksheet to guide focus and motivation. For those who want more resources, I recommend:


  • The Skillful Podcast (Episode 38: “What the Heck is Dialectics”)
  • DBT and Me (Episode 79: “Recovering From Invalidation”)
  • Building a Life Worth Living by Marsha Linehan
  • The DBT Skills Workbook by McKay, Wood, & Brantley


Next Session: Mindfulness Skills

Next week, our DBT group will focus on Mindfulness Skills — the foundation of all DBT modules. Mindfulness helps clients manage anxiety, reduce emotional reactivity, and stay grounded in the present moment.


If you’re curious about joining DBT skills training in West Des Moines, Iowa, or want to learn how DBT can help with anxiety, depression, trauma recovery, or relationship stress, we’d love to connect with you.


👉 Follow us on Facebook for weekly DBT tips and encouragement: Moore Life Counseling on Facebook. https://www.facebook.com/profile.php?id=61551536545802

👉 Explore our website for more resources: www.moorelifecc.com.


✨ Skillfully,

Cheryl

Moore Life Counseling – West Des Moines, Iowa

Why Do We Need Emotions Anyway?

September 5, 2025
At Moore Life Counseling, our DBT Skills Training Group recently focused on one of the most important parts of building emotional resilience: understanding what emotions do for us. Many of us grow up hearing that some emotions are “good” while others are “bad.” In reality, emotions all serve a purpose. By learning to recognize their functions and how they impact our body, we can begin to regulate them in healthier ways. 🌿 What Do Emotions Do for Us? Emotions are not random—they play a powerful role in our daily lives. They: Motivate us to take action Help us communicate with others (verbally and nonverbally) Organize our body’s responses to situations We explored this idea by watching Marsha Linehan, the founder of DBT, discuss the function of emotions https://youtu.be/tR-O12A78hw 🎨 Expanding Our Emotional Vocabulary We used the emotion wheel to look at six basic emotions that all humans are born with: anger, happiness, surprise, disgust, sadness, and fear. By exploring the outer rings of the wheel, we practiced naming more nuanced feelings. This helps us understand our emotions with more accuracy—moving beyond just “I’m sad” or “I’m mad” into a fuller awareness of what’s happening inside. 🪟 The Window of Tolerance Another tool we explored was the Window of Tolerance (WOT) , which describes how emotions impact our nervous system and ability to cope. Optimal Arousal Zone – where we can think, process, and regulate emotions effectively. Hyperarousal – when emotions feel overwhelming (fight or flight). This may look like anxiety, panic, anger, or agitation. Helpful skills: deep breathing, slowing down, or a gentle walk. Hypoarousal – when emotions feel shut down (freeze or fawn). This may look like numbness, depression, or neglecting self-care. Helpful skills: a cold shower, brisk walk, or eating something crunchy or sour to wake up the body. 📺 Learn more: Video on the Window of Tolerance https://youtu.be/TNVlppGz0zM 📝 Blog post: Mind My Peelings – Window of Tolerance https://www.mindmypeelings.com/blog/window-of-tolerance?rq=window%20of%20tolerance ✨ Key Takeaway Emotions are natural, human, and purposeful. By understanding their role, naming them more precisely, and practicing skills to return to our Window of Tolerance, we can create balance and resilience in our emotional lives. At Moore Life Counseling, we’re committed to equipping our clients with tools like these to build healthier relationships with themselves and others. Until next time... Skillfully, Cheryl

Building Mindfulness Skills Through DBT

August 29, 2025
The Foundation of DBT Skills

What the Heck is DBT?

August 15, 2025
Learn practical DBT skills to manage emotions, reduce stress, and improve relationships. Next group starts Aug 20 at Moore Life Counseling.

When Life Changes, Old Wounds Echo: CPTSD & Major Transitions

August 8, 2025
On Monday morning, with great anticipation and the thrill of recognizing hard work fulfilled, I opened the doors to my new therapy practice, Moore Life Counseling. It was a moment filled with pride and purpose, followed with familiar waves of anxiety. I was reminded how even joyful transitions can stir up echoes of the past, especially for those living with Complex PTSD (CPTSD). Unlike PTSD, which often stems from a single traumatic event, CPTSD typically develops from prolonged or repeated trauma, often in childhood. These experiences can deeply shape a person’s sense of safety, trust, and identity—making change, even positive change, feel destabilizing. Major life transitions can be uniquely challenging for those with CPTSD because they may trigger: Loss of control – Positive changes can still feel unsafe. Fear of the unknown – New situations can mirror early experiences of chaos. Attachment disruptions – Change might awaken fears of abandonment. Shifts in identity – Altered roles can unsettle a fragile sense of self. Body memories and emotional flooding – Triggers may arise without an obvious cause. If you find yourself reacting strongly to a big life change—moving, starting a new job, ending a relationship—it doesn’t mean you’re broken. It means your nervous system is working hard to protect you, even if its methods are outdated. Some supportive strategies include: Practicing grounding and self-compassion Creating predictable routines Naming fears and inner parts Processing triggers with trauma-informed therapies like EMDR or ART Leaning on safe, supportive relationships As I step into this new season, I’m reminded that healing doesn’t mean we never get shaken—it means we’ve learned how to find our footing again. My hope is that this space becomes a place where you can do just that. Recommended Resources: Complex PTSD: From Surviving to Thriving by Pete Walker The Body Keeps the Score by Bessel van der Kolk