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Treatment Modalities
(AKA, the type of evidence-based therapy I use)

​Dialectical Behavior Therapy

(DBT) 

 

DBT is a skills-based therapy created by Dr. Marsha Linehan that helps people better manage intense emotions, cope with stress, improve relationships, and respond more effectively to life's challenges.

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DBT focuses on four main skill areas:

  • Mindfulness – staying present and aware in the moment.

  • Distress Tolerance – getting through difficult situations without making them worse.

  • Emotion Regulation – understanding and managing emotions more effectively.

  • Interpersonal Effectiveness – communicating clearly, setting boundaries, and maintaining healthy relationships.

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At its core, DBT balances acceptance and change by helping you accept yourself and your experiences while also working toward meaningful growth.

DBT skills can be helpful if...

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  • You struggle regulating your emotions; you feel things "deeply"

  • Your emotions can greatly impact your perception of certain situations and events *in the moment

  • You have anger and/or emotional outbursts, and these might be negatively impacting your relationships 

  • Managing impulsivity is a challenge

  • It's hard to stop ruminating and/or catastrophic thinking

  • You use avoidance as a means of coping with distress

  • You engage in behaviors that might feel good in the short term, but have long-term consequences. For example:

    • Substance use

    • Self-harm suicidal ideation

    • Disordered eating​

    • Avoidance

 

Radically Open Dialectical Behavior Therapy

(RO DBT)

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RODBT is a skills-based therapy created by Dr. Thomas Lynch, designed for people who tend to be highly self-controlled, perfectionistic, or emotionally reserved. RO DBT prioritizes helping people increase openness and receptivity, flexibility (adaptability), and connection (intimacy). It teaches skills for expressing emotions more openly, strengthening social connections, and reducing patterns of overcontrol that can contribute to anxiety, depression, loneliness, and stress.​

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At its core, RODBT is focused on treating emotional loneliness.

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RODBT skills can be helpful if...

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  • You tend to be a perfectionist and/or struggle with tolerating mistakes

  • You experience all-or-nothing thinking patterns; perhaps you believe there is a right and wrong way to do something

  • You tend to mask your inner feelings and/or show disengenuous emotions

  • You have a strong urge to "shut down" in conflict or avoid conflict altogether 

  • Lack of structure and/or being in control is difficult to tolerate

  • You have harsh judgments (toward the world and/or yourself)

  • It can feel like nobody really knows you, even friends and loved ones

  • ​The idea of being vulnerable, uncomfortable in and of itself?

  • It's hard for you to feel connected to others 

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