DBT THERAPY in Philadelphia & Montgomery County | in-person & virtual
DBT Therapy
When big emotions are running the show
Sometimes emotions move so fast or hit so intensely that it becomes hard to slow things down, communicate clearly, or respond in ways that actually feel good afterward. You might find yourself overwhelmed by emotions, conflict, shutting down completely, reacting impulsively, or feeling emotionally exhausted from trying to keep it all together.
At Green Fig, we use Dialectical Behavior Therapy (DBT) to help people better understand and navigate those patterns. Its a highly effective, skills-based approach designed to help you navigate intense emotions and real-life challenges.
DBT gives you practical tools to regulate your emotions, tolerate distress without making things worse, stay grounded in the present, and communicate more effectively in your relationships.
It’s not just about insight — it’s about learning what to do differently, so you can feel more steady, in control, and aligned in your day-to-day life
in-person sessions in Philadelphia
online DBT therapy for residents of Pennsylvania
What is DBT therapy?
DBT is an evolution of Cognitive Behavioral Therapy (CBT). While CBT focuses on changing unhelpful thoughts in order to change emotions and behaviors, DBT places more emphasis on changing behaviors first-using practical skills that, over time, help you shift how you feel and think.
DBT combines acceptance (learning to understand and validate your experiences) with change (learning practical skills to respond differently). The goal isn’t to get rid of your emotions-it’s to help you handle them in a way that works for your life.
DBT focuses on four core skill areas:
MINDFULNESS – staying present and grounded instead of getting pulled into overwhelm or overthinking
DISTRESS TOLERANCE – getting through intense moments without making things worse
EMOTION REGULATION – understanding and managing emotions more effectively
INTERPERSONAL EFFECTIVENESS – communicating clearly, setting boundaries, and navigating relationships with more confidence
Can DBT therapy help me?
DBT can be helpful if you tend to:
feel emotions intensely or have trouble slowing things down once activated
struggle to communicate your needs without guilt, fear, or conflict
swing between bottling things up and feeling emotionally flooded
feel stuck in repeating patterns in relationships or self-worth
use coping strategies that help in the moment but hurt later
feel emotionally exhausted from trying to hold everything together
DBT therapy is for anyone who wants better tools to navigate intense emotions and respond to life more effectively.
in-person sessions in Philadelphia
online DBT therapy for residents of Pennsylvania
Benefits of DBT therapy
DBT therapy has many benefits, well-documented in research. DBT can help you:
feel more in control of your emotions instead of overwhelmed by them
respond more thoughtfully instead of reacting on impulse
build healthier, more effective communication in your relationships
set boundaries with more confidence and less guilt
reduce overthinking and feel more grounded in the present
break patterns that keep you stuck
feel more steady, clear, and aligned in your day-to-day life
build confidence and self-compassion
Big emotions can make you feel out-of-control — and like your reactions are stuck on repeat. Build stability and resilience with DBT therapy.
Big emotions can make you feel out-of-control — and like your reactions are stuck on repeat. Build stability & resilience with DBT therapy.
Just the tools — DBT coaching
We also offer DBT coaching if you want learn to use DBT skills without the in-depth exploration of therapy.
DBT therapy looks at deeper patterns and past experiences, while DBT coaching just focuses on the practical skills and how to fold them into your daily life.
DBT coaching is for you if insight isn’t the goal — you just want to practice these skills you’re learning in real time.
in-person in Philadelphia | virtual across Pennsylvania
Life can be challenging, but you don't have to navigate it alone.
FAQs
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Dialectical Behavior Therapy (DBT) is a structured, skills-based approach that helps you manage intense emotions, handle stress, and improve your relationships.
It works by combining practical tools with deeper understanding, so you can respond to situations more effectively in real time.
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DBT isn’t just for one diagnosis — it’s helpful for anyone who feels overwhelmed by emotions, struggles with anxiety or overthinking, has difficulty in relationships, or wants better ways to cope with stress.
It’s especially useful if you’re looking for practical, actionable tools.
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DBT can help with anxiety, emotional overwhelm, mood swings, relationship challenges, impulsive behaviors, and difficulty coping with stress.
It’s also effective for people who feel stuck in patterns they can’t seem to change.
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DBT skills are practical tools you learn and practice in therapy to help you manage emotions, tolerate distress, stay present, and communicate effectively.
These skills are designed to be used in real-life situations- not just talked about in session.
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Many people start noticing changes as they begin using the skills in their daily life.
DBT is often structured over several months, but progress depends on your goals, consistency, and how often you practice the skills outside of sessions.
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Yes.
While DBT is based on Cognitive Behavioral Therapy (CBT), it focuses more on teaching skills to change behaviors in the moment, which then helps shift emotions and thoughts. It also emphasizes balancing acceptance and change.
Ready to get started?
Book a call
Just use the button below to get in touch. We’ll find a time to meet that works for you.
1
We’ll chat
We’ll have a FREE 20-minute chat to see if we’re a good fit.
2
Set your session
If we’re a match, we’ll book your session and I’ll send you onboarding.
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Reach out to ask about DBT therapy.