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Desert Dune

Connect to your inner wisdom, reason, and heart.

Dialectical Behavior Therapy

 (DBT) BASED IN WEST HOLLYWOOD, ONLINE ACROSS CALIFORNIA

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You’re tired of existing in the extremes and ready to find

a more balanced way of living. DBT can help!

DBT skills include skills for mindfulness, emotion regulation, distress tolerance, and interpersonal effectiveness.

When it always feels like it’s you against the world, it’s easy to get stuck in worst-case thinking, convinced that nothing will ever change. The weight of intense emotions like fear and anger can be suffocating, and you know you can’t keep going this way. You’re ready to find a way to step out of the chaos and into something lighter and more peaceful.

Maybe You Want To:

Discover who you truly are Sometimes, it seems like you’ve been living for other people’s expectations, never quite pausing to ask yourself what truly matters to you. You might feel out of balance, like you’re missing the thread that makes life fulfilling. Deep down, you want to be surrounded by people who see and celebrate the real you.

Be more present in your life You might wish life could feel easier and could be more flexible, but instead you’re constantly worrying about what may happen next. You want to be able to trust yourself to handle whatever the future brings.

Have better relationships with others & yourself You’re looking for a sense of balance, where you can care for yourself without feeling guilty or always needing validation from others. Maybe you’ve been

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Whatever you’re struggling with, there’s a DBT skill for that. 

There is hope and a future where you love your life.

My Approach

In Dialectical Behavior Therapy (DBT), the main goal is to help you build a life that is meaningful and worth living, as only you can define it. It’s designed to help you manage those intense emotions or urges that can sometimes seem like they’re running the show. DBT teaches you how to navigate through them without making life harder, so you can feel more in control, even in high-stress moments. The foundation of DBT is being present with what’s happening right now and learning how to stay grounded and responsive, no matter what life throws at you.

 

DBT operates from the understanding that everyone is doing the best they can with what they have available to them, while also embracing that nothing can change in life unless we change it. DBT acknowledges that we all want to live in peace and though we may not be responsible for some of the causes of pain we experience, it is still our responsibility to do what is needed to resolve the aftermath so we no longer suffer. 

"Together, we’ll learn to weather the ups and downs of life with grace—instead of letting them take over."
At its core, DBT helps to fill in the gaps in life skills that we may never have been taught.
DBT focuses on four key approaches to help you face life’s challenges and realities:

1.  Distress Tolerance teaches us how to lower the intensity of our emotions and get through difficult moments without making things worse. We’ve all been there—said something we didn’t mean, acted in ways we later regretted, or made a situation harder because we were so overwhelmed. With these skills, we learn to pause, take a breath, and choose a response that doesn’t add to the problem.

 

2. Emotion Regulation is about reducing our vulnerability to those overwhelming feelings that can take us off track. By focusing on what truly matters—whether it’s our values, goals, or what brings us joy—we find ways to create more space for the emotions we want and manage the ones we don’t.

 

3. Interpersonal Effectiveness helps us navigate relationships in a way that respects both our needs and the needs of others, while still maintaining our self-respect. Whether we’re setting boundaries, asking for what we need, or simply being present with others, these skills help us stay connected without losing ourselves in the process.

 

4. Mindfulness strengthens our ability to be fully present, allowing us to face life’s challenges with a bit more grace, flexibility, and kindness. It’s about playing the hand we’ve been dealt with openness and accepting what is, while still moving toward the life we want.

The “Comprehensive DBT” Program

In our work together, we’ll meet for weekly individual sessions, but that’s just one part of it. You’ll also join a weekly group DBT Skills Class where we’ll dive into over 80 different techniques designed to help you build the kind of life you want. And, between sessions, you’ll have access to phone coaching. So if you’re struggling and need a little guidance on which skills to use, I’ll be there to help. The support built into the program is designed to make sure you don’t feel alone in this process.

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To join our adult program, the first step is an assessment with me. Pre-treatment for DBT involves four sessions, and by the fourth session, we ask for your commitment to the program, while we also commit to supporting you. This is not just about signing a contract— we also sign a contract to ensure our dedication to your success! The program requires an initial six-month commitment, after which you can extend your participation in 3- or 6-month increments. This initial six-month period allows us to work through the DBT skills once. Research shows that DBT is most effective with a total duration of 12-24 months, and we believe that the first six months will give us both a clear picture of how DBT is benefiting you. Our program includes individual therapy, skills classes (which can be done individually if necessary, or in addition to group sessions), and  access to skills coaching.

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It’s time to build a life that’s worth living.

Let’s work to create a more mindful, fulfilling, and connected future.

Frequently Asked Questions 

What's the difference between Dialectical Behavior Therapy and Cognitive Behavioral Therapy?

 

CBT mainly focuses on changing unhelpful thought patterns and behaviors, while DBT builds on this by adding emotion regulation techniques, distress tolerance strategies, and mindfulness philosophy. In DBT, you learn how to be with uncomfortable emotions while still making choices that support what’s most important to you. DBT is especially helpful for those who feel their emotions intensely and may describe themselves as ‘reactive’ or ‘impulsive’.

 

Is DBT effective?

 

Yes, DBT has been shown to be highly effective in helping people manage emotions, improve relationships, and reduce harmful behaviors. This trusted, peer-reviewed study highlights how DBT can be transformative for many individuals with BPD and other emotional challenges.

 

How does DBT work?

 

DBT works by teaching you specific skills in four areas: mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness. These skills help you stay grounded, manage intense feelings, and communicate better with others. It’s a structured approach that includes both individual therapy and group skills training.

 

Who is NOT a good fit for DBT?

 

DBT may not be the best fit for someone who isn’t interested in learning new skills or isn’t ready to make changes in their life. If you’re curious whether DBT is right for you, schedule a free consultation here and I’d be happy to answer any questions you may have.

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Contact

1 (213) 583-2170

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©2025 Three Waves Psychotherapy

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