Are you dealing with intense emotions and struggling to manage them? Maybe certain situations leave you overwhelmed, impulsive, or unsure how to respond. DBT may help you build practical skills for handling those moments more effectively.
DBT stands for dialectical behavior therapy. It was developed by psychologist Marsha Linehan in the late 1980s for people with chronic suicidal thoughts and borderline personality disorder (BPD), and research has since supported its use for a much wider range of conditions.
“Dialectical” refers to the idea that acceptance and change can happen at the same time. DBT helps you recognize that your feelings and struggles are real while also learning healthier ways to respond to them. Nothing about your pain is a character flaw, and your behavior still has consequences you want to change. Traditional talk therapy sometimes focuses heavily on one side of that pairing. DBT deliberately makes room for both, which is why so many people describe it as the first approach that felt honest for them.
The skills themselves fall into four areas.
Mindfulness is one of the main core skills of DBT. It means noticing what is happening inside you before it takes the wheel. Naming an emotion as it rises, spotting the moment your chest tightens, recognizing a thought as a thought instead of a fact. This is the foundation the other three skill sets rest on, because you cannot use a coping skill you never realized you needed.
Some situations cannot be resolved right away. Distress tolerance skills help you get through those stretches without making the situation worse. Cold water on your face, paced breathing, deliberate distraction, changing your physical position, riding out an urge until it crests and falls. The goal is to get through the next twenty minutes, not to make the feeling disappear for good.
These skills address the intensity and duration of feelings rather than the feelings themselves. You learn to identify what an emotion is telling you, reduce your vulnerability to emotional swings through sleep, food, and routine, and take action opposite to what an urge demands when that urge points somewhere destructive.
Relationships absorb a lot of damage when emotions run hot. Interpersonal effectiveness skills teach you how to ask for something directly, decline a request without guilt spiraling, and stay in a difficult conversation without either shutting down or detonating. Structure is important here, and DBT gives you scripts to practice until they feel natural.
Monument Recovery is proud to accept most major commercial insurance plans to help cover up to 100% of the costs associated with treatment at our programs. To find our your personal options, get a free verification of benefits.
Talking to a DBT therapist helps you understand the problem. It builds insights and then trains the response. That training is what separates it from open-ended counseling.
Early on, you and your therapist map your patterns:
Many people go through a behavior chain analysis, which traces backward through an incident, link by link, until the decision points become visible. Once you can see where the chain bends, you can find the right place to intervene.
Triggers are identified in the same way. Most people can name the obvious ones but miss the subtle ones entirely:
Watching those patterns accumulate over several weeks gives you a much more accurate picture than memory alone provides.
From there, the work becomes practical. You learn a specific skill, rehearse it in session, then use it in the situations that usually go badly. Skills are assigned as homework. Some programs use diary cards to track urges, emotions, and skill use between sessions, which turns vague impressions into information you and your therapist can act on. DBT-based care in Mesa may include this kind of between-session practice because a skill you have only discussed is not one you own yet.
Over time, the shift becomes apparent in small moments. A text that would have ruined a day is met with calm. A craving passes without a phone call you regret. That is the point of DBT: teaching skills people can use outside the therapy room.
DBT suits some people better than others. It tends to help most when emotional intensity and behavior are tangled together. Consider if any of the following describe you:
The condition DBT was originally designed for, marked by unstable emotions, identity, and relationships.
Particularly when hopelessness pairs with self-destructive urges.
If you struggle with interpersonal challenges, including conflict resolution or social anxiety, group therapy offers a safe space to practice new ways of relating to others.
Where the nervous system remains braced long after the danger has passed.
Often addressed once a person has enough stability and skills to approach traumatic material safely.
Intense, rapidly shifting emotional states that occur with or without a formal diagnosis.
Where substances have become the fastest available way to change how you feel.
Treated together rather than in sequence.
4.8/5.0 Average Rating
19 days ago
This place is truly breathtaking on the amount I’ve learned in the short amount of time that I was there personally I think the place was called and should be called monumental because it was in my life it was stepping stones I needed for the next adventures ahead there are bad days but not a bad life from first day they made me feel like family and my fur baby daughter got to be a staff member pause support specialist MAZ… CHEF PREPARED MEALS THEY HAVE REIKI AND MEDITATION AND ASTOUNDING ALEX THE PSYCH PROVIDER TERRIFIC TARA AND TOO COOL TO BE TRUE KATHY WE ALWAYS MATCHED UNINTENTIONALLY HULLABALOO HALEY SO SWEET HUGS AND A SMILE FOR MILES CASSIE THE DIRECTOR AND AARON ARE VERY SUPPORTIVE AND I WILL MISS ALL THE CONNECTIONS I WAS ABLE TO MAKE WHILE I WAS THERE ANd DRUM DOCTOR DAVID NEEDS TO BE HIRED FOR RECOVERY PURPOSES along with Michael the maestro music therapy is superb Avery and Cody and Mitchell my transport superheroes all the therapists there are wonderful including most of all Dr Cameron I think I will miss him the most but I get to take the things that I learned and carry them with you the rest of my life and you get a gym membership while you’re there too to EOS and it was amazing God bless all y’all and everything you do from cazz&mazz w/ pizzazz
P.s. TERRIFIC 💯 Taylor ty for helping get threw everything more smoothly awesome as case manager super hero! Every bit of staff there has patience more then saints for putting up with me who was more then a bit MUCH but they help me embrace the me that I want to be and if I’m too much the world can go find less but I have now learned to dial it back just a smidge don’t get your hopes up y’all LOL much love always God bless
28 days ago
I’ve been through a few different treatment centers, but Monument actually feels like home. The staff and clients here are all wonderful and always there for you when you need help. The friendships I’ve made here are amazing. Monument truly treats you like an actual human being and not just a number.
29 days ago
I had a very good experience here, I really believe that this place has set me up with the tools I need to maintain my sobriety. The staff genuinely seems to care about the clients wellbeing and make it easy to recover here.
1 months ago
The staff was on point, knowledgeable and very kind, they give you tools and materials. Exactly what is very much needed for your sobriety, I never thought I would be sober this long but all to the help of Monument Recovery, staff, and peers I achieved. Above all this is a great place for sobriety I highly recommend it.
1 months ago
Monument Recovery truly saved my life. When I came in, I was struggling and didn’t know if recovery was possible for me. From day one, the staff and therapists treated me with compassion, respect, and genuine care. What sets Monument apart is that they don’t use a one-size-fits-all approach. They take the time to get to know each person as an individual and create a treatment plan that fits their specific needs. Their therapists are incredibly knowledgeable, experienced, and passionate about what they do. They helped me understand myself, work through difficult challenges, and build a foundation for lasting recovery. The entire team genuinely cares about their patients and goes above and beyond to support them every step of the way. I never felt like just another client—I felt seen, heard, and valued. I can honestly say that if it wasn’t for Monument Recovery, I wouldn’t be here today. I am forever grateful for the hope, healing, and second chance they gave me. If you or a loved one is struggling, I highly recommend Monument Recovery. They change lives.
1 months ago
I love it here and I honestly feel if I Wouldn’t have attended treatment here I wouldn’t be sober and I wouldn’t be the person I am today. I am beyond grateful for the support they provide. EVERY staff here is amazing and they are always there to help and support you through your journey. whether it be with mental health or substance abuse monument definitely will take care of you!! 🩷 also shout out to John Ryan for doing my assessment HES AMAZING!
2 months ago
I completed the Continuum of Care at Monument and had a wonderful experience on every level! The facilities, the programming, and oh my gosh the staff; just absolutely phenomenal. I would go again; but.. ya know… it worked, so I won’t! Monument saved my life… Or I guess I should say that Monument taught me how to save my own life. I’m eternally grateful!
4 months ago
I just wanted to take a moment to share what a pleasure it has been coordinating care with the team at Monument Recovery. Their staff consistently demonstrates professionalism, compassion, and a genuine commitment to the well-being of the clients they serve. Communication with their team is always smooth, and it’s clear that they truly prioritize patient-centered care.
A special shoutout to Cassie and Ryan, who go above and beyond every time. Their patient-first approach and dedication truly stand out. They are always willing to do whatever is necessary to support individuals on their recovery journey and ensure they receive the care and encouragement they need.
It’s always great working alongside a team that shares the same commitment to helping people heal and move forward. Thank you for the work you do!
6 months ago
I am so thankful for everything this treatment center has done for me. I came to Monument at one of the lowest points of my life unsure if sobriety was even possible. From the moment I arrived, I was treated with genuine compassion, respect, and understanding. The staff and clinical team here truly care, and not just about sobriety, but about you as a whole person. Monument went above and beyond to make sure I felt safe, supported, and heard. The program helped me understand myself and addiction in ways I never had before and I was given tools that I continue to use in my recovery today. It also allowed me to build peer connections that I still hold near and dear to my heart. This place didn’t just help me get sober, it helped me rebuild my life and believe in myself again. I will always be grateful for the impact Monument has had on my journey, and I highly recommend it to anyone who is struggling and ready for change.
6 months ago
From the very start of my journey, Monument has been a tremendous gift to me and my family. From the owners to the staff, this place saved my life; there is always an abundance of support and care. I never thought I could know so many amazing people that truly care not only about me but also my family. I am blessed that Monument is a part of my story and honored to be a member of this recovery family. The foundation that Monument has helped me build for myself is priceless and will never be forgotten. They truly are as dedicated to your recovery as you are and will do everything they can to support you.
8 months ago
If you’re hurting and don’t know where to turn, Monument is the place where healing finally starts to feel possible. I can honestly say Monument is one of the most equipped, compassionate, and genuine programs I’ve ever been part of. It isn’t just a facility… it’s a family who truly cares about helping individuals change their lives and regain freedom. Leadership shows up every day with integrity, empathy, and a sincere commitment to be of service. Every department works together to support each client’s healing. Admissions meets clients and families with compassion and zero judgment. The clinical team helps clients process trauma, learn powerful coping skills, and rebuild confidence and purpose. The operations team provides safety, stability, and consistent day-to-day support. Together, they create an environment where real healing can happen. During my time at Monument, I watched countless individuals transform their lives and rebuild relationships they thought were lost forever. Clients aren’t just a number… they are seen, heard, valued, and supported. Staff is educated and informed about substance use, mental health, and co-occurring disorders, and they know how to guide clients through real, lasting change. One thing that always stood out to me was how many clients were so positively impacted that they chose to return as staff. That alone says a lot. Monument doesn’t just help people heal… it helps them grow into leaders, mentors, and individuals who believe in their future again. With nothing but love, thank you to the team at Monument for everything. I’m truly grateful for the opportunity I had to learn, grow, and be part of something so meaningful.
8 months ago
8 months ago
I highly recommend Monument program for anyone who is struggling with addiction and or mental health issues, they help give you a foundation and resources to build up your recovery. The staff are truly amazing and I feel like if you are willing to put in the effort you will get what you need out of this program. From my experience I’ve gotten what I needed and I’m thankful for everyone here
9 months ago
19 days ago
This place is truly breathtaking on the amount I’ve learned in the short amount of time that I was there personally I think the place was called and should be called monumental because it was in my life it was stepping stones I needed for the next adventures ahead there are bad days but not a bad life from first day they made me feel like family and my fur baby daughter got to be a staff member pause support specialist MAZ… CHEF PREPARED MEALS THEY HAVE REIKI AND MEDITATION AND ASTOUNDING ALEX THE PSYCH PROVIDER TERRIFIC TARA AND TOO COOL TO BE TRUE KATHY WE ALWAYS MATCHED UNINTENTIONALLY HULLABALOO HALEY SO SWEET HUGS AND A SMILE FOR MILES CASSIE THE DIRECTOR AND AARON ARE VERY SUPPORTIVE AND I WILL MISS ALL THE CONNECTIONS I WAS ABLE TO MAKE WHILE I WAS THERE ANd DRUM DOCTOR DAVID NEEDS TO BE HIRED FOR RECOVERY PURPOSES along with Michael the maestro music therapy is superb Avery and Cody and Mitchell my transport superheroes all the therapists there are wonderful including most of all Dr Cameron I think I will miss him the most but I get to take the things that I learned and carry them with you the rest of my life and you get a gym membership while you’re there too to EOS and it was amazing God bless all y’all and everything you do from cazz&mazz w/ pizzazz
P.s. TERRIFIC 💯 Taylor ty for helping get threw everything more smoothly awesome as case manager super hero! Every bit of staff there has patience more then saints for putting up with me who was more then a bit MUCH but they help me embrace the me that I want to be and if I’m too much the world can go find less but I have now learned to dial it back just a smidge don’t get your hopes up y’all LOL much love always God bless
28 days ago
I’ve been through a few different treatment centers, but Monument actually feels like home. The staff and clients here are all wonderful and always there for you when you need help. The friendships I’ve made here are amazing. Monument truly treats you like an actual human being and not just a number.
29 days ago
I had a very good experience here, I really believe that this place has set me up with the tools I need to maintain my sobriety. The staff genuinely seems to care about the clients wellbeing and make it easy to recover here.
1 months ago
The staff was on point, knowledgeable and very kind, they give you tools and materials. Exactly what is very much needed for your sobriety, I never thought I would be sober this long but all to the help of Monument Recovery, staff, and peers I achieved. Above all this is a great place for sobriety I highly recommend it.
Your first meeting with a DBT therapist in Mesa, AZ, is an assessment. Expect questions about your symptoms, substance use, medical and psychiatric history, safety, and what has and has not worked for you before. That conversation shapes your treatment plan and determines the level of care that fits.
Sessions themselves are structured. There is usually an agenda, a review of the week, a look at anything that got in the way of using skills, and time spent learning or sharpening a specific technique. Your therapist may ask you to practice a skill out loud before you leave. It can feel awkward, but the goal is to make the skill easier to use outside the therapy room.
Comprehensive DBT traditionally includes four components:
Not every treatment setting uses the complete model, and your Monument Recovery treatment plan may incorporate selected DBT-based strategies depending on your clinical needs and level of care. Knowing the structure ahead of time removes a lot of the anxiety people carry into a first session.
Skills training may occur in a group, individually, or as part of your existing programming, depending on your level of care. Group formats have a teaching quality closer to that of a class than to a share circle, which surprises people who expect emotional disclosure from the start.
Progress can be uneven, and that is normal. Skills feel clumsy before they feel automatic, and most people have a week where nothing sticks. What matters is the trends across months rather than the result of any single attempt. Your treatment plan is reviewed and adjusted as your needs change, and DBT therapy in Mesa, AZ, often runs alongside psychiatric care, family involvement, and other therapies.
During assessment, the Monument Recovery team can help determine whether DBT-based treatment fits your needs and which level of care is appropriate.
A systematic review of DBT skills training for substance use disorders found preliminary evidence that the approach may help reduce substance use while improving emotional regulation.
Substances are efficient. They change how you feel quickly and reliably, which is precisely why they are so hard to give up when emotional pain has no other exit. DBT gives that pain somewhere else to go.
Distress tolerance skills apply directly to cravings. Urges rise, hold, and fall, usually within a window that most people can negotiate only with a plan. Learning to ride that curve without acting on it removes the assumption that a craving must be obeyed.
Mindfulness helps with triggers. A person who can notice loneliness, boredom, or shame as they arise has a chance to respond to the actual feeling rather than chase relief. Emotional regulation skills reduce how often those states reach crisis intensity in the first place, which lowers the number of high-risk moments in a given week.
Impulse control improves as the pause between feeling and acting gets longer. Interpersonal skills reduce the conflict that so often precedes a return to substance use, and they help repair relationships damaged during active addiction. Together, these tools form a relapse prevention plan built on specific behaviors, removing the need to rely on willpower alone.
DBT treatment in Mesa, AZ, is not delivered consistently across all programs. DBT-based therapeutic strategies may be incorporated at different levels of care depending on your clinical needs and treatment plan, and part of the admissions process is determining which setting provides the right amount of structure.
For individuals who need a structured, supportive environment with a higher level of care, residential inpatient treatment provides around-the-clock support while skills are introduced in a stable setting.
For people who need intensive treatment while seeking more independence than residential care offers, our PHP delivers full days of programming, with evenings spent at home or in supportive housing.
For individuals who need structured treatment while continuing to manage responsibilities outside treatment, our IOP offers several sessions per week around work, school, or family obligations.
For people whose needs can be appropriately addressed through less intensive, ongoing support, outpatient therapy provides regular sessions focused on maintaining and refining skills over time.
For eligible individuals who need structured treatment delivered remotely, our virtual IOP makes dialectical behavior therapy in Arizona accessible from home when distance, schedule, or health makes in-person attendance difficult.
If you are interested in substance abuse treatment for yourself or a loved one, reach out by sending a chat or contacting our team below.
Let’s walk through this together.
You do not have to work out the right level of care on your own. That is our job, and it starts with a conversation rather than a commitment.
Our admissions team will listen to what has been happening, ask about your history and current symptoms, and walk you through the treatment options that make sense for your situation. We can verify your insurance benefits and explain your coverage before you decide anything. Most major commercial plans are accepted.
Whether you are seeking DBT therapy in Mesa, AZ, for yourself or for someone you love, reaching out costs nothing and moves you forward. Contact our team or verify your insurance to get started.
About Our Clinical Reviewer:
Clinical Director | MS, LIAC, LPC, CCTS-I
CBT focuses on identifying and reshaping unhelpful thought patterns. DBT includes that work but adds acceptance, distress tolerance, and relationship skills, which can make it a better fit for people whose emotions escalate faster than reasoning can keep up.
No. DBT was developed with that population, but the skills help anyone struggling with emotional intensity, impulsive behavior, or self-destructive coping, with or without a formal BPD diagnosis.
Comprehensive DBT programs traditionally run for six months to a year. At Monument Recovery, DBT-based strategies may be incorporated into a broader treatment plan, so the length of care depends on your needs, level of care, and progress. Your clinical team will review the plan with you and adjust it as needed.
Yes. DBT skills are frequently used in substance use treatment, especially for people managing cravings, emotional triggers, or a co-occurring mental health condition alongside recovery.
