Dialectical Behaviour Therapy
Dialectical Behaviour Therapy (DBT) is a structured, evidence-based approach designed to help individuals manage intense emotions, reduce self-destructive behaviours, and build healthier relationships. Originally developed for borderline personality disorder (BPD), it’s now widely used to treat anxiety, depression, PTSD, eating disorders, and more.
What Is Dialectical Behaviour Therapy
Dialectical Behaviour Therapy (DBT) is a specialised and structured, evidence-based treatment, also known as a specialised form of cognitive-behavioural therapy (CBT) designed to help individuals manage intense emotions, improve coping mechanisms, and build healthier interpersonal relationships.
Originally developed by Dr Marsha Linehan in the 1980s for individuals with borderline personality disorder (BPD), DBT has since been proven to be successfully adapted to treat a range of mental health challenges, including anxiety, depression, self-harm behaviours, and emotional dysregulation.
At Us Therapy, we provide DBT to assist individuals in managing their emotions and building skills for healthier, more balanced lives. Our program incorporates both individual therapy and group skills training, offering a supportive environment to work through intense emotional experiences and improve relationships.
DBT can take place either as part of a programme which includes both individual and group sessions or as an individual therapy intervention alone.
If you are interested in our DBT program, it combines individual therapy with structured group sessions to help clients build essential life skills.
What Does DBT Treat?
- Emotion Dysregulation: Helping individuals understand and regulate intense emotions.
- Self-Harm Behaviours: Addressing and reducing self-destructive behaviours, such as cutting or other forms of self-harm.
- Borderline Personality Disorder (BPD): Assisting individuals in managing symptoms of BPD, including unstable relationships and emotional instability.
- Depression: Supporting individuals in managing treatment-resistant depression by teaching coping strategies and emotional regulation techniques.
- Anxiety: Providing tools for managing anxiety through mindfulness and distress tolerance techniques.
- Suicidal Thoughts: Offering strategies to cope with suicidal ideation and reduce the risk of self-harm or suicide.
- Interpersonal Difficulties: Enhancing communication and relationship skills through interpersonal effectiveness training.
- Eating Disorders: Supporting individuals with eating disorders by addressing emotional regulation, impulsive behaviours, and unhealthy coping mechanisms.
- Substance Use Problems: Helping individuals manage and reduce substance use by focusing on emotional regulation and healthier coping strategies.
- Impulsiveness and High-Risk Behaviours: Assisting individuals in managing impulsive actions and reducing high-risk behaviours.
- Ineffective Coping Mechanisms: Teaching new, effective coping strategies to replace maladaptive ways of handling stress and emotional pain.
- Post-Traumatic Stress Disorder (PTSD): Helping individuals with trauma histories process and regulate their emotions.
When To Seek Help
Intense Emotional Reactions
If you find yourself frequently overwhelmed by emotions such as anger, sadness, or anxiety that are difficult to manage, DBT can help you develop healthier coping mechanisms.
Self-Harm or Suicidal Thoughts
If you engage in self-destructive behaviours, such as self-harm, or experience thoughts of suicide, DBT provides strategies to reduce these behaviours and address the underlying emotional pain.
Difficulty Managing Relationships
If you struggle with maintaining stable relationships due to impulsive behaviours, emotional instability, or frequent misunderstandings, DBT can help improve your interpersonal effectiveness.
Chronic Anxiety or Depression
If you have been dealing with persistent anxiety or depression that has not responded well to other treatments, DBT’s combination of acceptance and change strategies can offer new tools for managing these conditions.
Impulsive Behaviours and Risk-Taking
If you engage in impulsive behaviours, such as substance use, reckless driving, or other high-risk activities, DBT can help you develop greater self-control and healthier coping mechanisms.
Eating Disorders or Substance Use
If you are struggling with disordered eating or substance use, DBT can help address emotional regulation, impulsivity, and harmful coping mechanisms that contribute to these issues
Feeling Stuck or Unable to Cope
If you feel that your usual coping strategies are ineffective, and you’re finding it hard to manage daily stress, DBT can teach new, healthier ways to handle emotional challenges.
Treatment-Resistant Conditions
If previous therapies have not been effective in addressing your symptoms, DBT can offer a structured and comprehensive approach for individuals with treatment-resistant mental health conditions.
How Can Us Help You?
Experienced Therapists
Our processes and quality assurance is led by Dr.Emma Waddington, a UK-trained senior clinician psychologist and Founder of Us Therapy, with over 20+ years of experience in helping individuals in Singapore.
Holistic & Personalised Approach
Our clinicians draw from various therapeutic models to create a holistic approach. At Us, we have seen hundreds of clients and we recognise that each individual is unique. Our approach is tailored to you but always includes customised treatment plans and integrative techniques.
Thorough Assessment
At Us, we pride ourselves on our comprehensive assessment processes. We will undergo a thorough assessment process with you in your first sessions before we come up with a plan for your therapy.
Our Therapists
What To Expect In A DBT Programme
All participants must first be referred to the programme (but not to individual sessions) by a healthcare provider to ensure that they are suitable for the program.
A 50-minute Orientation Session is then done with the individual therapist allocated. This initial session is to introduce DBT concepts, expectations, and the structure of the program.
At Us Therapy, we offer a full DBT programme that includes both individual therapy and skills training groups, giving you the tools and support you need to make lasting changes.
1. Weekly Individual Therapy
You will work one-on-one with a DBT-trained therapist who will:
- Help you apply DBT skills to your real-life situations
- Support you in setting goals and tracking progress
- Offer compassionate accountability when things feel tough
- Provide coaching between sessions (where appropriate) to help you stay on track
2. Weekly DBT Skills Group
A 2-hour structured group (not to be confused with Group Therapy) where you will learn and practise core DBT skills with others who are also working toward emotional balance.
We cover four key modules:
- Mindfulness – Becoming more aware and present, with less judgment
- Distress Tolerance – Coping with crises and difficult emotions without making things worse
- Emotion Regulation – Understanding and managing emotional intensity
- Interpersonal Effectiveness – Communicating needs, building healthy relationships, and setting boundaries
Groups are supportive, non-judgmental, and run by experienced facilitators.
For more information, please do not hesitate to contact us. Alternatively, you can explore further resources provided at the bottom of the page.
At Us Therapy, we believe in doing therapy together—with you, not to you. Our DBT programme reflects that value. We walk alongside you, helping you build the skills you need to feel more balanced, connected, and in charge of your life. Whether you are starting therapy for the first time or returning to find new tools, you are not alone.
Whether you are struggling with emotional challenges, self-harm, or interpersonal issues, DBT offers a structured approach to help you live a more balanced and fulfilling life.
Initial consultation
Office ipsum you must be muted. High-level after about problem closing algorithm agile scope hours. Wiggle journey like re-inventing high-level caught. Stands downloaded will lunch zoom economy then like. Lunch believe shift.
Questionnaire and onboarding surveys
Lorem ipsum dolor sit amet consectetur. Eget velit a vitae vivamus morbi facilisis. Aliquet tempor commodo leo quam tincidunt.
Individual sessions
Lorem ipsum dolor sit amet consectetur. Imperdiet risus dui aliquam mauris curabitur magna. Feugiat at semper vulputate scelerisque ornare id aliquam. In pellentesque id et aliquet pharetra arcu odio odio dolor. Turpis turpis mattis.
Feedback sessions
Hipster ipsum tattooed brunch I’m baby. Snackwave copper gluten-free park art tattooed mumblecore yolo. Sriracha diy viral same hexagon beard mood skateboard. Axe kale biodiesel try-hard bushwick cleanse sold. Austin ipsum praxis copper ramps park charcoal mumblecore. Typewriter same hipster whatever roof meh bitters edison tattooed pok.
Intervention
Potter ipsum wand elf parchment wingardium. Spell voldemort azkaban ridgeback world follow jinxes. Patronus feather knight-bus restricted fell full-moon them side red section. Squashy elder veela our blood map.
Therapy Approaches
The best type of therapy for men often depends on individual needs and preferences. Common approaches include:
Cognitive-Behavioral Therapy (CBT)
Focuses on understanding and changing unhelpful thought patterns and behaviors. Together with your therapist you will uncover your unhelpful thinking styles and find more workable and effective ways of being that are aligned with your values and the life you want to live.
Psychodynamic Therapy
Delves into past experiences and unconscious processes to understand present challenges. Findings the links between early experiences and current challenges can help to make sense of unhelpful behavioural patterns.
Fees
Individual Counselling Rates
Clinician type
Fees and Duration
Clinic Founder
$290
Principal Psychologist
$290
Senior Clinical Psychologist
$262
Educational Psychologist
$262
Clinical Psychologist
$236
Counsellor
$170
Expressive Arts Therapist
$170
Associate Psychologist
$130
Phone calls / Emails
Clinicians rate pro-rata (10 Mins)
Testimonials
Frequently Asked Questions
How does DBT work?
DBT works by teaching clients skills to manage their emotions, cope with stress, improve interpersonal relationships, and increase self-awareness. It focuses on balancing acceptance and change, helping individuals validate their current emotional state while learning new skills to cope with difficult situations.
How long does DBT treatment take?
The duration of DBT treatment varies. Typically, it involves weekly individual therapy sessions and skills group training for several months. At Us Therapy, we offer a structured 26-week DBT program, which includes modules on mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness.
Can DBT help with substance use or eating disorders?
Yes, DBT is effective in treating substance use problems and eating disorders. It provides individuals with the necessary skills to manage triggers, build healthier coping mechanisms, and reduce harmful behaviours associated with substance use and disordered eating.
What can I expect during a DBT session?
During a DBT session, you can expect to work on understanding your emotions, learning coping skills, and addressing interpersonal issues. Individual therapy sessions focus on personal challenges and progress, while group sessions teach practical skills for managing emotions, improving relationships, and reducing harmful behaviours.
