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Mindfulness
Notice what you're feeling and thinking without being swept away by it. The foundation for every other skill.
DBT therapy · Online in Utah & California
Skills for the moments that matter most.
DBT gives you tools you can actually use in real time: when emotions run high, when a conversation goes sideways, when you're about to say yes and mean no. Erin is a board-certified DBT clinician (C-DBT) and weaves these skills into individual therapy.
In short
Dialectical Behavior Therapy (DBT) is an evidence-based, skills-focused therapy developed by Dr. Marsha Linehan. It teaches four sets of skills (mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness) while balancing acceptance of where you are with real change.
The four DBT skill sets
What you'll learn
We focus on the skills that matter for your life right now, and practice them on real situations from your week.
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Distress tolerance
Get through a crisis or a painful moment without making it worse, and accept what you can't change today.
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Emotion regulation
Understand your emotions, reduce how vulnerable you are to them, and change the ones that no longer fit the facts.
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Interpersonal effectiveness
Ask for what you need, say no, and handle conflict while protecting both the relationship and your self-respect.
Who is DBT for?
DBT was originally developed for people experiencing intense, overwhelming emotions. Today it's used for a much wider range of concerns, including anxiety, depression, emotional reactivity, relationship conflict, people-pleasing, and difficulty setting boundaries. If you often feel flooded, shut down, or regret how you reacted, DBT skills can help.
How is DBT different from CBT?
DBT grew out of cognitive behavioral therapy (CBT). Both look at the links between thoughts, feelings, and behavior. DBT adds a strong emphasis on acceptance and mindfulness, plus specific skills for managing intense emotions and relationships. Where CBT often focuses on changing thoughts, DBT also teaches you to tolerate what you can't change yet.
DBT-informed individual therapy
I offer DBT-informed individual therapy: DBT skills and strategies integrated with psychodynamic work and, when helpful, EMDR. You get practical tools for the present along with the deeper understanding that keeps change from slipping away.
Comprehensive DBT programs also include a weekly skills group and between-session phone coaching. If you need that level of support, I'm glad to help you find a program.
Questions
DBT therapy FAQ
Is DBT only for borderline personality disorder?
No. DBT was first developed for people with intense, chronic emotional distress, including borderline personality disorder, but its skills are now widely used for anxiety, depression, relationship difficulties, and anyone who wants better tools for handling strong emotions.
Can DBT help with relationships and communication?
Yes. DBT's interpersonal effectiveness skills give you a clear, practical structure for asking for what you need, saying no, and navigating conflict while protecting both the relationship and your self-respect.
Will I have homework in DBT?
Usually some. Skills stick when you practice them between sessions, so we'll agree on small, realistic practice steps that fit your week. You'll never be graded.
Do you offer DBT skills groups?
Not currently. Golden Thread Therapy offers individual, DBT-informed therapy by video for adults in Utah and California.
Ready for tools that actually work in the moment?
A free 15-minute call is a low-pressure way to see if we're a good fit. Tell me a little about what's going on, ask anything you'd like, and leave with a clear next step either way.
Online therapy for adults located in Utah and California. If you are in crisis, call or text 988 or dial 911.
