Dialectical Behavior Therapy (DBT) in NYC
Learn to manage intense emotions without letting them run your life
DBT helps you balance accepting your emotions and changing the patterns that keep you stuck. If you feel overwhelmed by intense feelings, caught in self-criticism, or reactive in stressful situations or relationships, DBT offers practical, compassionate tools to help you stay grounded and respond more thoughtfully.
We use DBT with clients throughout New York City to help you strengthen emotion regulation, distress tolerance, and interpersonal effectiveness, with virtual therapy across New York State and in person sessions in Midtown Manhattan.
What would it look like to manage your emotions without letting them take over?
Dialectical Behavior Therapy (DBT) helps you find balance between acceptance and change while learning to honor your emotions while building skills to manage them more effectively. DBT gives you practical tools to handle stress, strengthen your relationships, and stay grounded when life feels overwhelming.
DBT is especially helpful if you struggle with intense emotions, self-criticism, or feeling out of control in stressful situations. Together, we focus on the core areas of DBT; mindfulness, emotion regulation, distress tolerance, interpersonal effectiveness, walking the middle path, and dialectic strategies. You'll learn skills that help you respond thoughtfully rather than react impulsively.
Backed by extensive research, DBT is a structured, skills-based, and compassionate approach that supports lasting emotional growth. It helps you create balance, deepen self-understanding, and live more fully in alignment with your values.
What Is Dialectical Behavior Therapy?
Dialectical Behavior Therapy helps you find balance between accepting yourself as you are and making meaningful changes where you want to grow. Many emotional and behavioral patterns develop over time and can become intense or automatic, especially in stressful situations or relationships. DBT provides structured skills to recognize these patterns, understand their impact, and develop practical strategies to manage emotions, tolerate distress, and communicate more effectively.
Rooted in decades of research, DBT is a collaborative, skills based approach shown to improve emotional regulation, reduce impulsive behaviors, and strengthen relationships. Through guided practice, coaching, and evidence-based techniques, you’ll build tools to respond thoughtfully rather than react, navigate challenges with more confidence, and create long term changes in your relationships and life.
How Does Dialectical Behavior Therapy Work?
DBT helps you understand the relationship between your thoughts, emotions, and behaviors and how these patterns shape your day-to-day life and overall wellbeing. DBT is structured and skills-based, combining validation with practical tools that you can start using right away.
In our sessions, we’ll look at what’s coming up for you in real time, explore the emotions underneath, and identify the behaviors that keep you stuck. From there, we’ll practice DBT skills including; emotion regulation, distress tolerance, mindfulness, and interpersonal effectiveness to help you respond to challenges in ways that feel healthier and more aligned with your goals.
DBT isn’t just about insight; it’s about giving you concrete strategies you can use outside of therapy to feel more grounded, empowered, and in control of your life.
We may focus on:
Recognizing automatic thoughts that contribute to stress
Understanding how your thoughts influence your emotions and actions
Identifying core beliefs and assumptions that affect how you see yourself and others
Learning strategies to challenge and modify unhelpful thoughts
Building problem solving, emotional regulation, and coping skills
Practicing new behaviors to reduce anxiety, avoidance, and self criticism
Over time, DBT helps you build practical skills to navigate emotions, communicate more effectively, and cope with stress in healthier ways. Instead of getting swept up in intense feelings or unhelpful patterns, you learn tools that support balance, resilience, and thoughtful action.
Who Can Benefit from Dialectical Behavior Therapy?
Experience frequent mood swings or rapidly shifting emotional states
Feel stuck in all-or-nothing thinking that impacts decision-making
Have trouble setting boundaries or expressing their needs clearly
Use avoidance, shutting down, or people-pleasing to cope with emotional distress
Struggle with intense emotions that feel overwhelming or hard to manage
Act impulsively or have difficulty pausing before reacting
Experience chronic feelings of emptiness or disconnection
Have patterns of unstable or conflict-filled relationships
Engage in self-harm or other self-destructive behaviors
DBT can be helpful if you:
Meet Our Team!
-
Julie Newman
LMHC-D | Founder & Therapist
Specializes in anxiety, relationships, depression, and breakups/divorce using CBT, DBT, psychodynamic, and attachment-based therapy -
Amanda Fogel
MHC-LP | Associate Therapist
Specializes in relationships, anxiety, OCD, and career stress using CBT, EFT, ERP, psychodynamic, and narrative therapy
Ready for dialectical behavior therapy in NYC?
Schedule a free 15 minute consultation to talk about what you're dealing with and explore whether working with our team is the right next step.
We support clients throughout New York City with in person therapy in Midtown Manhattan and virtual therapy across New York State.
Still have questions?
Fill out this form and we’ll get back to you within 24 hours.