DBT gives you concrete skills for the moments when emotions hit hard and fast. Learn to ride the wave instead of being pulled under, and to protect the relationships that matter, without losing yourself.
Takes 2 minutes. No credit card. No referral needed.
Some emotions arrive like weather: a surge of anger in traffic, a wave of panic before a call, a hurt that flips into words you regret. By the time you notice, you are already in it.
Dialectical behaviour therapy (DBT) was built for exactly those moments. It holds two truths at once: you are doing the best you can, and you can learn skills to do better. Less time at the mercy of the wave, more time choosing your response.
In sessions you practice four skill families: mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness. They are concrete and repeatable, and they help with anger, anxiety, addictions and much more.
Dialectical behaviour therapy (DBT) is a structured, skills-based talk therapy that helps you manage intense emotions, get through difficult moments without making them worse, and communicate so people actually hear you. Skills are practiced in session and between sessions.
This is a tiny taste of the DBT toolkit. Pick a moment that sounds familiar.
“The email lands and heat rises in my chest. I want to fire back right now.”
STOP
Stop. Take a step back. Observe. Proceed mindfully. A four-step pause that puts a beat between the trigger and your response.
You stop typing, step away from the desk, name what is happening in your body, and give it sixty seconds before deciding anything.
“The wave crested and passed. I replied on my terms, and there was nothing to clean up afterwards.”
In sessions you will build a personal toolkit of skills like these and practice them until they are there when you need them. Try it with a therapist, free for 20 minutes.
DBT skills were built for intense emotional moments and now help with a wide range of challenges. These are the ones we see most often in Vaughan.
Walking into a first session is the hardest part. Here is exactly how those 55 minutes tend to go, so nothing is a mystery.
No couch, no interrogation. Your therapist welcomes you, explains confidentiality in plain language, and you set the pace. You decide what to share and when.
Together you sketch the territory: the situations that are hardest, the thoughts and feelings that show up, what you have already tried. You will probably hear yourself say things out loud for the first time.
Using a real moment from your week, you try one concrete skill together, like the STOP pause from the demo above. Most people are surprised how usable it is on day one.
You agree on what you are working toward, roughly how many sessions it might take, and one small thing to notice or practice before next week.
Every therapist below works with DBT skills and is regulated by the CRPO. Read their full profiles, or let us match you in your free consultation.
Not sure who to pick? Browse all 25+ therapists or let us suggest a match. You can switch therapists anytime, and your file moves with you.
No hidden fees and no pressure. Most clients pay little or nothing out of pocket after insurance.
Meet a therapist, ask anything, and see if DBT feels right. No credit card and no obligation.
Most private insurance plans cover a portion of services from a Registered Psychotherapist. We provide receipts for direct claims.
Sessions with supervised therapists in training, at a lower rate. Same structure, same care, more accessible.
Psychotherapy is also tax-deductible as a medical expense in Canada. Questions about coverage? See our reduced-fee program or call us, we are happy to walk you through it.
A 4.9/5 rating across 100+ Google reviews.
“Valeria Matei is a wonderful therapist, she is compassionate, insightful, and grounding. She helped me navigate personal challenges with clarity and gave me great tools to move forward!”
Michael A. · Google Review
“Yulia’s compassionate and professional demeanor creates a safe space where it’s easy to explore even the most difficult emotions.”
Wendy I. · Google Review
“Working with Keera has been such a positive experience for me... She’s been helping me heal, learn more about myself, and has taught me practical skills I can use in my day-to-day life.”
Miya R. · Google Review
DBT is one of 15+ evidence-based modalities our team works with. Here is an honest guide to when we would suggest it, and when we might suggest something else.
No referral is needed. You can book a free 20-minute consultation online at psychotherapyclinic.janeapp.com or call (905) 553-9507. Most clients have their first full session within a week.
DBT is skills-based and cumulative, so it often runs longer than brief approaches. You and your therapist set a plan early and review progress regularly, so you always know where you are.
Individual sessions are $180 for 55 minutes. Most private insurance plans cover a portion of services from a Registered Psychotherapist, and we provide receipts for claims. Reduced-fee sessions with supervised therapists are also available.
Yes. We offer secure video sessions anywhere in Ontario, plus in-person sessions in Woodbridge, Vaughan and Barrie. Online therapy has strong research support and works well for most concerns.
You talk with a therapist about what is going on and what you would like to change. They explain how DBT could help and answer your questions. No pressure and no commitment, and booking takes about 2 minutes.
DBT grew out of CBT and shares its practical core. It adds a strong focus on managing intense emotions, getting through crises without making them worse, and improving relationships, with acceptance and change worked on side by side.
No. DBT was developed for people whose emotions feel especially intense, and its skills are now used much more broadly, including for anger, anxiety, depression and addictions.
Yes. Our therapists are Registered Psychotherapists regulated by the CRPO. Everything you share stays confidential within the standard legal limits, which your therapist explains clearly in your first session.
In-person sessions at three locations, plus secure video sessions anywhere in Ontario. Evenings and weekends available.
Online in 2 minutes, or call us.
Based on what you are going through, your schedule and your preferences.
In person in Vaughan or Woodbridge, or online anywhere in Ontario.
