Dialectical Behaviour Therapy
IN-PERSON IN BRAMPTON, VIRTUAL ACROSS ONTARIO
An evidence-based approach that helps you work through intense emotions and relationship conflicts, pairing real skills with the deeper work of understanding yourself.
Trauma-Informed Approach
Real Life Lived Perspective
Personalized Therapist Matching
Some emotions can feel bigger than the moment.
In the middle of it, you feel all sorts of things. A racing heart, sweaty palms, the involuntary tapping of a foot. Once it passes, you look back and it often seems smaller, though the fallout from how you responded can linger.
DBT helps you understand the intent or source of those reactions, reflect on them, and build skills to steady yourself.
What is Dialectical Behaviour Therapy
We Meet You Where You Are
Dialectical Behaviour Therapy (DBT) is an evidence-based approach built on a balance between two things that seem opposed: accepting yourself as you are and working toward change.
It was originally developed to support people living with Borderline Personality Disorder (BPD), and has since been adapted for anxiety, depression, trauma, substance use, and other concerns where emotions feel difficult to manage.
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When emotions run high, your mind races ahead and builds a story around them. Mindfulness helps you slow down and notice what is actually happening, so there is a pause between feeling something and reacting to it.
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Some moments cannot be fixed right away, only handled until they ease. Distress tolerance gives you practical ways to manage a crisis or a strong urge without doing something that makes it worse later.
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Big emotions can take over and cloud your judgement and decisions. Through DBT, you learn emotion regulation techniques like checking the facts and opposite action, which help you respond based on the situation rather than the intensity of the feeling.
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A lot of tension comes down to asking for something or saying no. DBT teaches structured skills like DEAR MAN, a step-by-step way to express a need or set a boundary clearly, so you can handle conflict without damaging the relationship or your self-respect.
If Any of This Feels Familiar:
Keep worrying about the same things
Feel tense or notice a racing heart
Small problems quickly feel overwhelming
Struggle to sleep because of racing thoughts
Cancel plans or avoid social situations because of anxiety
Often critical towards yourself
Stress causes headaches or stomach problems
There is no need to fight your emotions. They can come and go while you stay steady.
Our therapists use a blend of modalities including DBT, which means we tailor tools and strategies to your needs, goals, and patterns, rather than using one fixed approach.
Meet Our Therapists
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Rajdeep Deol
Anxiety, Self-Esteem, Couples
Currently Accepting New Clients
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Sonya Mahil
Stress, Trauma, Anxiety, Life Transitions
Currently Accepting New Clients
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Angad Sachdev
Addiction, Anxiety, Men's issues
Currently Accepting New Clients
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Harsimran Kaur
Anxiety, Trauma, BPD, Relationships
Not Accepting New Clients
Why Choose Here and Now Therapy?
Many clients who come to DBT have been told they are "too much," and want a different way forward.
At Here and Now Therapy, DBT focuses on the balance between accepting where you are and building the skills to move forward. Sessions work through mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness, so you are better equipped the next time emotions take over.
Sign Up For A Complimentary 20-Minute Consultation
Questions About Cognitive Behavioural Therapy (CBT)
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DBT may suit you if emotions often feel overwhelming, relationships tend to be strained, or you act in ways you later regret. Your therapist will help you decide during the initial consultation, so the fit is clear before you begin.
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Yes. DBT builds the emotional stability and distress tolerance that trauma work often requires. For many, it creates a steady foundation first, so deeper trauma processing feels safer and more manageable when the time comes. Your therapist may combine multiple approaches depending on their assessment.
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Therapists at Here and Now Therapy offer DBT-informed individual therapy, so sessions usually combine reviewing the past week, working through a specific skill, and applying it to real situations in your life. You leave with something practical to try, and build on it each week.
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Neither is simply better. CBT often works well for targeted trauma symptoms, while DBT helps when emotions feel unmanageable alongside the trauma. The right fit depends on your situation, which your therapist will talk through with you.
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Here and Now Therapy provides official receipts for every session, which you can submit to your insurance provider. Most extended health plans that cover psychotherapy reimburse DBT. We recommend confirming your specific coverage before beginning.