Have You Ever Felt Like Your Emotions Were Too Overwhelming to Control?
Published July 14, 2026
By Shalina Covington, MSW Candidate
Have you ever felt like your emotions became so overwhelming that they affected your relationships, decision-making, or ability to get through the day? Many people experience intense emotions during stressful periods, and sometimes it can feel difficult to know how to respond in healthy ways. Dialectical Behavior Therapy (DBT) is an evidence-based therapy that teaches practical skills to help people manage emotions, cope with distress, improve relationships, and live more balanced, meaningful lives. Originally developed by psychologist Marsha Linehan, DBT combines acceptance strategies with techniques that promote positive change, helping individuals build resilience while recognizing that healing is a gradual process (Linehan, 2015).
One of the key themes of DBT is the idea that acceptance and change can happen at the same time. Rather than viewing emotions as something to ignore or eliminate, DBT encourages individuals to acknowledge their feelings without judgment while learning healthier ways to respond to them. This balanced approach helps people understand that emotional struggles do not define who they are and that developing new coping skills is possible with practice and support. DBT is commonly used to treat borderline personality disorder but has also been shown to be effective for individuals experiencing depression, anxiety, post-traumatic stress disorder (PTSD), eating disorders, substance use disorders, and other conditions involving difficulties with emotion regulation (Linehan, 2015).
Many people are curious about what DBT involves and whether it could be helpful for them. Common questions include: What is DBT? Who can benefit from it? What happens during treatment? How long does therapy last? DBT typically includes four core skill areas that are practiced both during therapy and in everyday life. Mindfulness teaches individuals to stay present and observe their thoughts and feelings without judgment. Distress tolerance focuses on managing crisis situations without making them worse. Emotion regulation helps people understand and manage intense emotions more effectively, while interpersonal effectiveness teaches communication, boundary-setting, and relationship skills that promote self-respect and healthy connections with others (Linehan, 2015).
An important goal of DBT is to provide psychoeducation in a way that is understandable, compassionate, and free from stigma. Instead of labeling people by a diagnosis or describing behaviors in judgmental terms, DBT recognizes that many coping strategies develop in response to overwhelming emotional pain or difficult life experiences. The therapy emphasizes that while individuals may not have chosen the circumstances that contributed to their struggles, they can learn new skills that improve emotional well-being and relationships. Recovery is not about becoming a different person—it is about gaining practical tools to respond to life's challenges more effectively.
Whether someone is experiencing intense emotions, struggling with relationships, or simply looking for healthier ways to cope with stress, DBT offers evidence-based strategies that can make a meaningful difference. Learning mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness takes time and practice, but these skills can help individuals build confidence, strengthen relationships, and create a life that aligns with their personal values. Seeking support is a sign of strength, and with the right tools and guidance, meaningful change is possible.
References
Linehan, M. M. (2015). DBT® skills training manual (2nd ed.). Guilford Press.
Linehan, M. M. (1993). Cognitive-behavioral treatment of borderline personality disorder. Guilford Press.
American Psychiatric Association. (2022). Diagnostic and statistical manual of mental disorders (5th ed., text rev.; DSM-5-TR). American Psychiatric Association.
