DIALECTICAL BEHAVIOUR THERAPY (DBT) TORONTO

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Find balance, build resilience, and live with more emotional ease.

Life can feel like a constant battle between extremes — too much or too little, numb or reactive, clinging or pushing away. If you’ve ever felt like your emotions are too intense to manage, or like you keep sabotaging the things you care about most, you’re not alone.

Dialectical Behaviour Therapy (DBT) was developed to support people who feel things deeply and intensely, especially when those emotions feel impossible to manage on their own. It's a structured, evidence-based approach that combines acceptance and change. You’ll learn to understand your patterns, regulate your emotions, strengthen relationships, and respond to distress with more skill — not shame.

In our Toronto-based practice, DBT is offered with compassion, clarity, and flexibility, so you can move forward at your own pace, with support you can trust.

What Is Dialectical Behaviour Therapy?

Dialectical Behaviour Therapy is a type of psychotherapy originally developed by Dr. Marsha Linehan for people living with Borderline Personality Disorder (BPD), but its benefits now extend far beyond that diagnosis. At its heart, DBT is about balancing acceptance and change. It helps people acknowledge their emotional experiences without judgment, while also building skills to reduce suffering and improve their lives.

The word “dialectical” refers to the idea that two seemingly opposite things can be true at the same time. For example, you can accept yourself as you are and still want to grow. You can feel intense anger and choose not to act on it. This mindset is woven throughout the therapy process.

Backed by decades of research, this form of therapy is considered one of the most effective treatments for emotion dysregulation, impulsive behaviours, and chronic patterns of self-harm or relationship instability.

How This Therapy Works

Dialectical Behaviour Therapy is typically delivered as a comprehensive program that includes several key components. These parts work together to support long-term, meaningful change:

1. Individual Therapy

You meet one-on-one with a trained therapist who helps you apply the DBT skills to your specific life situations. Sessions focus on building insight, navigating challenges, and tracking progress.

2. Skills Training

This is often delivered in a group setting (or 1:1, depending on the program) and focuses on four core areas:

  • Mindfulness: Staying present and aware, even in difficult moments

  • Distress Tolerance: Navigating crisis without making things worse

  • Emotion Regulation: Understanding, naming, and influencing emotions

  • Interpersonal Effectiveness: Building and maintaining healthy relationships

3. Between-Session Coaching

Some DBT programs offer phone coaching or messaging support to help you apply skills in real time, especially during moments of crisis or high stress.

4. Team Consultation (for Therapists)

Behind the scenes, DBT therapists receive regular peer consultation to ensure high-quality, ethical, and client-focused care.

While full DBT programs include all four components, we also offer adapted formats for clients who would benefit from a more flexible or personalized approach.

Benefits of DBT

People who commit to this therapy often report feeling more grounded, more confident, and better able to manage emotions and relationships.

Here are just some of the outcomes you can expect:

  • Greater emotional stability and awareness

  • Fewer emotional outbursts or impulsive reactions

  • Better boundaries and more fulfilling relationships

  • Stronger coping skills in moments of distress

  • A deeper sense of self-worth and self-compassion

  • Improved problem-solving and communication

  • Reduced urges to self-harm or engage in destructive behaviour

  • A greater sense of control over your life

These changes take time and practice, but they are absolutely possible — even if nothing else has worked before.

Who Can This Therapy Help?

Dialectical Behaviour Therapy is especially effective for people who experience intense emotions, unstable relationships, or patterns of behaviour that feel out of control.

It may be a helpful approach if you’re navigating:

  • Borderline Personality Disorder (BPD)

  • Emotional dysregulation

  • Suicidal thoughts or urges

  • Self-harming behaviours

  • Chronic feelings of emptiness or shame

  • Substance use concerns

  • Eating challenges

  • Complex trauma

  • Anxiety, depression, or mood swings

  • High conflict in relationships or difficulty with trust

Whether you have a formal diagnosis or not, what matters most is your willingness to explore what’s going on — and your hope that things could be different.

Our Approach to Therapy

We believe that therapy should feel human, not clinical. While our therapists are trained in DBT, we also draw from other modalities — including trauma-informed care, somatic practices, and mindfulness-based approaches — to offer support that’s flexible and relevant to your needs.

You are more than a diagnosis or a behaviour. We’re here to understand your whole story, not just your symptoms.

  • Sessions are collaborative, not prescriptive

  • We honour your pace and capacity

  • We build safety before expecting vulnerability

  • Your lived experience is respected and central to the work

This is therapy that treats you with dignity, not discipline.

What to Expect in Your First Sessions

Starting therapy can feel like a big step. We aim to make it as supportive and transparent as possible.

Here’s what the beginning typically looks like:

  1. Free Consultation
    A 15–20 minute phone or video call to learn more about your goals and help you decide if our services are the right fit.

  2. Intake Assessment
    Your first full session involves reviewing your history, identifying current challenges, and setting intentions for your work together.

  3. Goal-Setting & Planning
    You and your therapist will create a roadmap based on what you want to change and what supports you need. This may include individual sessions, skills groups, or other supports.

  4. Session Format
    Most individual sessions are 50 minutes and can be held virtually or in person, depending on availability and your preference.

You are never locked into a program you don’t want. We’ll work with you to find the right structure.

Our Psychotherapists

  • PALLAVI GAUR - Psychotherapist

    PALLAVI GAUR

    Registered Psychotherapist

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fREQUENTLY ASKED QUESTIONS

  • DBT therapy is not covered by OHIP unless it’s provided by a psychiatrist or psychologist working within a hospital or government-funded mental health program. Most DBT services in Ontario are offered through private clinics or registered psychotherapists, which means they are not OHIP-funded.

    However, many people do have coverage through extended health benefits (often through an employer or university plan). If your plan includes Registered Psychotherapists (RPs) or Registered Psychologists, you may be eligible for full or partial reimbursement.

    We’ll provide detailed receipts after each session, and we’re happy to help you navigate your coverage or answer any questions about insurance.

  • Dialectical Behaviour Therapy is best known for helping people who experience intense emotions, impulsive behaviours, and relationship difficulties — especially when those patterns feel hard to manage with other forms of therapy.

    Originally developed to support people with Borderline Personality Disorder (BPD), DBT is now widely used for many challenges, including:

    • Emotional dysregulation

    • Self-harm or suicidal thoughts

    • Chronic feelings of emptiness or shame

    • Mood swings and intense reactions

    • Substance use or disordered eating patterns

    • Trauma-related behaviours

    • Anxiety and depression that hasn’t improved with other treatments

    • High-conflict relationships or fear of abandonment

    What sets DBT apart is its focus on building practical skills in mindfulness, emotion regulation, distress tolerance, and interpersonal effectiveness — while also helping you accept yourself as you are.

    It’s especially effective for people who have tried other therapies but still feel stuck, overwhelmed, or out of control emotionally.

  • Both are structured and evidence-based. CBT focuses on identifying and changing unhelpful thoughts. DBT includes this but adds a stronger focus on emotional regulation, distress tolerance, and relationship skills — especially for people with intense emotions.

  • DBT is one of the most effective treatments for BPD. Research shows it can significantly reduce self-harm, suicidal thoughts, emotional outbursts, and relationship instability. Many people with BPD experience lasting improvement in emotional control and overall quality of life through DBT.

    • Stage 1 focuses on safety and stability. Goals include reducing self-harm, managing crises, and gaining control over emotions and behaviours.

    • Stage 2 addresses underlying trauma and emotional pain. The goal is to process past experiences and build a more fulfilling, balanced life.

Ready to Begin?

Healing starts with a single step. Please book your free 20-minute meet and greet or Psychotherapy appointment today and discover how our mental health therapist can support your journey toward well-being.

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