Telehealth therapy · Anywhere in Florida
Emotional Regulation and DBT Skills
For when feelings go from zero to a hundred
- Florida LCSW, license SW27230
- Secure video sessions
- In network with Aetna, Cigna, Medicare, and more
Start here
Feelings aren't the enemy
Feelings carry useful information.
Things go sideways when one arrives at full volume, hangs around for days, or has you sending a text you wish you could unsend.
Regulation means having more than one move when that happens. You still feel what you feel. You just get more say in what comes next.
What it can look like
Sound familiar?
- Going from fine to furious over one comment
- Saying things in the heat of it that you replay for days
- Shutting down and going blank
- One bad moment wrecking the whole day, or the whole week
- Having the same fight with the same people, again
- Reaching for food, your phone, substances, or anything that shuts the feeling off
How I approach it
Skills you can actually use
A lot of this comes from Dialectical Behavior Therapy (DBT). We run the skills in session, using a real moment from your week, so you've tried them before you need them.
Skills we might practice
- Noticing and naming emotions earlier
- Distress tolerance, for riding out the worst moment without making it worse
- Emotion regulation, for bringing your day-to-day baseline down over time
- Interpersonal effectiveness, for asking for what you need or saying no
- Mindfulness, without needing to become a monk
This is DBT-informed individual therapy. It isn't a comprehensive DBT program, so there are no skills groups or phone coaching. If you need that level of support, I'll help you find it.
Acceptance and change can both be true
Your feelings make sense.
And you can still learn new ways to respond to them.
Before you book
Common questions
Is this the same as DBT?
Not exactly. We use DBT skills in one-on-one sessions. A full DBT program has more pieces, like weekly skills groups. If that's what you need, I'll tell you plainly and help you look for one.
Are you going to tell me to just calm down?
Never. Nobody in the history of humans has calmed down because someone told them to.
Ready when you are
Book a time on my scheduling page. It works the same way whether you use insurance, Medicare, or pay privately, and you can add your insurance when you book. Questions first? Call 754.400.0824 or send me a message.
What it costs: your plan’s copay or coinsurance if I am in network, 20% after the deductible with Original Medicare, or the private pay rate. See costs
For the curious
Where these skills come from
This part is optional. For background on DBT and other kinds of talk therapy, the NIMH overview below is a clear place to start.
- Psychotherapies (opens in a new tab)National Institute of Mental Health
This website is not for emergencies. If you are in crisis, call or text 988, or call 911.