DBT Emotional Regulation Skills for Teens and Young Adults

At Ballast Health and Wellness, we specialize in supporting adolescents and young adults as they navigate life's emotional ups and downs. One of the most effective, research-backed approaches we use is Dialectical Behavior Therapy (DBT) — particularly its powerful DBT Emotional Regulation Skills. While we don’t run comprehensive DBT skills groups, our therapists are trained in DBT and can offer individual support as well as referrals to group programs in the community.

What Are DBT Emotional Regulation Skills?

Dialectical Behavior Therapy (DBT) is a type of cognitive-behavioral therapy developed by psychologist Marsha Linehan. Originally created to help individuals with Borderline Personality Disorder (BPD), DBT has evolved into a versatile and widely used therapy for individuals struggling with intense emotions, impulsivity, self-harming behaviors, and interpersonal difficulties.

DBT combines two seemingly opposite ideas — acceptance and change. The goal is to help individuals accept themselves as they are while also working to change behaviors and patterns that are harmful or unproductive. DBT is structured around four main skill areas:

• Mindfulness

• Distress Tolerance

• Interpersonal Effectiveness

• Emotion Regulation

Of these, DBT Emotional Regulation Skills play a central role in helping people understand, experience, and manage their emotions more effectively.

Who Is DBT Helpful For?

DBT has proven to be helpful for a wide range of emotional and behavioral challenges. At Ballast Health and Wellness, we often use DBT-informed approaches with adolescents and young adults experiencing:

• Intense emotional reactions or mood swings

• Anxiety and depression

• Self-harming behaviors

• Suicidal ideation

• Struggles with anger, frustration, or irritability

• Difficulty maintaining stable relationships

• Impulsivity or risk-taking behaviors

• Low self-esteem or identity confusion

Whether a teen is facing daily social pressures or a young adult is overwhelmed by life transitions, DBT Emotion Regulation Skills offer practical, compassionate strategies to build emotional resilience.

How Does DBT Help with Emotion Regulation?

Emotional regulation is the ability to manage and respond to emotional experiences in a healthy, balanced way. Many adolescents and young adults haven’t learned effective tools to navigate emotional overwhelm, which can lead to reactive behavior, withdrawal, or unhealthy coping mechanisms.

DBT Emotional Regulation Skills help individuals:

• Identify and label emotions accurately

• Understand the function of emotions and what they are trying to signal

• Reduce emotional vulnerability by taking care of physical and mental health (e.g., sleep, nutrition, exercise)

• Increase positive emotional experiences through intentional action

• Decrease emotional suffering by learning how to experience emotions without acting impulsively or judging oneself

At Ballast Health and Wellness, our trained therapists guide clients through these concepts in one-on-one sessions, tailoring the skills to each person’s unique needs and challenges.

What Skills Are in DBT and How Can They Help Me?

DBT offers a comprehensive skill set, but here’s a closer look at the DBT Emotion Regulation Skills that are particularly helpful for young people:

1. Identifying Emotions

You can’t regulate what you don’t understand. Clients learn to recognize and name their emotions, which is the first step to managing them.

2. Checking the Facts

Emotions often arise from assumptions. This skill helps you evaluate whether your emotional reaction fits the facts of the situation.

3. Opposite Action

When an emotion is unhelpful or unjustified, acting opposite to what the emotion urges you to do can help shift the emotional experience. For example, approaching rather than avoiding a feared situation.

4. Building Mastery and Positive Emotions

Creating a life worth living includes doing things that bring joy and foster a sense of accomplishment. This builds emotional resilience over time.

5. Reducing Emotional Vulnerability (PLEASE Skill)

This acronym reminds clients to care for their Physical health, Limit mood-altering drugs, Eat balanced meals, Avoid sleep deprivation, Stay physically active, and Engage in self-care.

These Emotion Regulation Skills DBT offers are concrete, teachable, and empowering for young people learning to manage intense emotional experiences.

How Can I Start Learning DBT Skills?

Whether you’re a teen, a young adult, or a parent looking to help your child, there are many ways to begin learning DBT Emotional Regulation Skills.

a) Work with a DBT-Informed Therapist

At Ballast Health and Wellness, our therapists are trained in DBT and integrate these skills into individual therapy. While we don’t run comprehensive DBT groups, we provide structured, personalized support and can refer you to trusted group programs in the area if a full DBT program is a better fit.

b) Self-Help and DBT Workbooks

Several excellent books introduce DBT Emotion Regulation Skills in accessible ways:

• The Dialectical Behavior Therapy Skills Workbook by McKay, Wood, and Brantley

• Don't Let Your Emotions Run Your Life for Teens by Sheri Van Dijk
  These workbooks can supplement therapy or serve as a first step into learning the skills.

c) Online DBT Skills Training

Some platforms offer structured online DBT courses, videos, and worksheets. We can help our clients find reputable options that align with their goals.

d) Parent and Caregiver Education

Understanding DBT skills helps parents support their teens’ emotional growth. Our therapists at Ballast Health and Wellness can provide guidance for families and caregivers seeking to understand DBT principles.

Why Choose Ballast Health and Wellness?

We know that adolescence and young adulthood are filled with emotional challenges. At Ballast Health and Wellness, our compassionate, skilled clinicians specialize in supporting teens and young adults as they grow, change, and develop emotional strength.

Whether you’re new to therapy or have tried other approaches before, our therapists offer a safe space to explore your emotions and learn practical skills. We are especially skilled in helping young people apply DBT Emotional Regulation Skills in real-life situations—school, friendships, family, work, and beyond.

Here's what sets us apart:

• Therapists trained in DBT techniques

• Personalized one-on-one sessions

• Referrals to comprehensive DBT programs when needed

• A warm, nonjudgmental environment that encourages growth and emotional safety

We believe in giving our clients real tools for real life—skills they can use in school, relationships, family dynamics, and personal development.