Last checked for clinical accuracy on 1 July 2025. This article is general information and is not a substitute for advice about your own situation.
CBT and DBT are related rather than opposed, because DBT is a more specialised form of CBT. Both look at how thoughts, feelings and behaviours connect, both emphasise problem-solving and skills development, and both are evidence-based. CBT is usually shorter and targets negative thought patterns across conditions such as anxiety, depression, OCD and addiction. DBT runs longer, balances acceptance with change, and suits people dealing with intense emotions, mood swings or impulsivity.
A note before you read on
This article is general information, not medical advice about your own situation. If you are worried about your own or someone else's substance use, speak to your GP. In an emergency call 999 in the UK, or 112 anywhere in Europe.
Cognitive Behavioural Therapy (CBT) and Dialectical Behavioural Therapy (DBT) are two types of therapies commonly used for mental health treatment. These two therapies have their advantages when it comes to treatment. CBT and DBT can also be combined, and they can also be highly effective for certain disorders when used together.
What Is Cognitive Behavioural Therapy?
CBT is a type of psychological treatment that focuses on how your beliefs, feelings, and behaviour influence the way you live your life. For instance, negative beliefs may constantly make you feel like you aren't capable of becoming better. In CBT, you learn how to restructure these thoughts so that you can create actionable solutions to overcome your struggles. It's usually used for mental health disorders like depression, anxiety, and obsessive-compulsive disorders. Addiction treatment centres may also incorporate CBT to understand the root of their addiction. CBT works as a collaborative, two-way street. People who go to CBT must be willing to work to see results. It requires honesty and open communication with a therapist to address different symptoms successfully.
What Is Dialectical Behavioural Therapy?
DBT treatment is a type of talk therapy that falls under CBT. It's a more specialised form of CBT that helps clients regulate intense emotions. "Dialectical" refers to how two seemingly conflicting things are true simultaneously. This is what DBT aims to reconcile and integrate. During DBT, clients learn to accept all thoughts as valid because of different life experiences. DBT focuses on building the following skills: - Mindfulness: Clients will learn to observe their thoughts through mindfulness exercises like deep breathing and mindful observations. - InterpersonalEffectiveness: DBT teaches clients to navigate relationships while maintaining self-respect. - Emotion Regulation: In DBT, clients will be taught how to manage intense emotions by identifying patterns in thought patterns. - Distress Tolerance: Those in DBT will also learn how to build resilience during crises so that they don't resort to harmful behaviours.
Why Are CBT And DBT Similar Therapies?
CBT and DBT both aim to help patients improve their mental health. They help clients get a deeper look into how their thoughts, emotions, and behaviours influence their overall well-being. Although one is more suited for certain disorders, people with overlapping conditions can benefit from both. For example, both therapies focus on problem-solving. These therapies promote awareness of how thoughts, feelings, and actions connect. Even addressing one of these three can help lead to positive changes in the other two. In addition, CBT and DBT emphasise skills development. They help clients learn effective coping mechanisms and strategies to address different mental health challenges.
The Main Differences Between CBT And DBT
Although both therapies are similar in many ways, they also differ significantly.
Timeframe
CBT is typically seen as a short-term psychological treatment. Clients who go through CBT can target specific problems in just a few weeks. It also helps with long-term management techniques for general mental health struggles. On the other hand, DBT is a long-term commitment. Clients who receive DBT must be willing to work through multiple sessions for 6 months to a year. DBT is typically longer because learning about the four DBT skills takes longer.
Suitability
CBT is a type of therapy that is suited for a wider range of mental health disorders. People with anxiety disorders, depression, OCD, and PTSD can better manage their symptoms with the help of CBT. Additionally, people who want to learn about general skills to overcome common life challenges can benefit from CBT. Meanwhile, DBT helps people with disorders that result in emotional dysregulation. Clients with intense mood swings and chronic suicidal thoughts may benefit more from DBT. The specialised approach used in DBT is better suited for those who struggle to manage impulses from these scenarios.
Emphasis
CBT focuses on changing negative thought patterns, while DBT balances acceptance and change. In CBT, therapists point out these distorted thought patterns so that clients can challenge them. Since they might not necessarily be true, recognising negative thought patterns can pave the way for healthier mental health habits. In DBT, clients are introduced to how two opposing truths can co-exist. These dialecticals acknowledge that although certain emotions and behaviours are valid, there is still room for improvement.
Way Of Practice
CBT typically happens in an individual therapy setting. Sessions are one-on-one, with some therapists requiring clients to track their emotions through diaries. DBT is often a more comprehensive approach. Aside from individual therapy, it can also be conducted in a group setting. Group skills training enables clients to learn and practice new skills in a supportive environment.
Sessions
During CBT, sessions will follow a step-by-step approach, with the sessions building on the last one. On the other hand, DBT sessions follow the skills training sessions. It's less structured than CBT and focuses more on variety.
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What Disorders Does CBT Or DBT Treat?
Here is an overview of the different types of disorders that both therapies typically help treat:
Cognitive Behaviour Therapy
CBT is more versatile, and this is why it's more widely used for different mental health disorders rooted in harmful thoughts and behaviours. It's usually used for the following:
- Anxiety disorders
- Depression
- Obsessive Compulsive Disorder (OCD)
- Eating disorders
- Addictions and substance misuse
- Chronic pain and stress Even if clients don't suffer from these disorders, they may still benefit from CBT. Since CBT teaches valuable skills applicable to daily life challenges, it provides general guidance to improve mental health.
Dialectical Behaviour Therapy
DBT is used to treat specific, high-risk mental health disorders. It helps clients develop specialised techniques to manage these intense emotions. DBT is more likely to benefit those who suffer from the following:
- Borderline personality disorder (BPD)
- Suicidal thoughts
- Emotional dysregulation
- Substance use disorders
- Bipolar disorders
What Is The Effectiveness Of CBT vs DBT?
CBT and DBT are evidence-based therapies, which means they both have a track record of being effective. Many people have successfully managed their symptoms and improved their lives through these therapies. However, different factors influence the effectiveness of these therapies. For example, both therapies require that clients fully participate in the treatment. Without open and honest communication with therapists, achieving great progress is difficult. In addition, therapist expertise also plays a significant role in therapy success. Some clients go to therapy, even for long months, without good progress. This may be because the therapist isn't skilled enough to identify the root causes of the client's issues or isn't good at tailoring the treatment accordingly.
Is DBT And CBT Used With Other Therapies?
Yes, both therapies can be used with other therapies, especially if multiple disorders co-occur. For example, therapists may combine CBT and mindfulness-based therapies to treat depression or anxiety. The combination of these can help clients better manage their symptoms. CBT teaches clients how to address negative thought patterns, while mindfulness-based therapies teach clients how to stay present. Both therapies can also be combined with group therapy. Those who receive CBT in a one-on-one setting may learn new ways of coping with their condition if they receive therapy with others. Group therapy fosters a setting where people find community by working towards the same goal. In addition, DBT and CBT can also be used for the same disorder. Eating disorders, for example, may be treated using both therapies. DBT can help with emotional regulation and promote mindfulness, while CBT can target the thought patterns that contribute to the eating disorder. It provides a more comprehensive approach that can help with long-term recovery.
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How Do I Know If CBT Or DBT Is Right For Me?
There are a few factors to consider when deciding whether CBT or DBT is right for you. Most people start by considering their diagnosis. Those with thought-based conditions like anxiety or OCD may benefit more from CBT. Meanwhile, people who struggle with intense emotions from disorders like borderline personality disorder may benefit more from DBT. However, there are additional considerations that determine whether talk therapy will help you out. These include: - Ability to commit to therapy - Preference for receiving therapy - Willingness to be open and honest with a therapist Consulting with a mental health professional is the best way to determine which type of therapy works for you.
Is There A Difference Between DBT And CBT In Length Of Sessions?
In general, CBT sessions are shorter than DBT sessions. The former lasts 30 to 60 minutes per session, while the latter typically lasts 60 minutes and may extend. The reason why CBT sessions are shorter is because they follow a structured agenda. DBT sessions are more intensive and dynamic. The longer time allotted for this therapy provides a better exploration of emotions.
Choosing The Right Therapist
Choosing the right therapist contributes to the overall effectiveness of therapy. Those who don't feel comfortable sharing their thoughts and feelings with their therapists may not achieve their desired results. You may want to do the following when choosing a therapist: - Check the therapist's credentials and review their experience level. - See if the therapist caters to specific populations, such as women, LGBTQ+, or teenagers. - Look at the therapist's therapeutic approach and what methods they use during sessions. - Figure out their costs and whether the therapist accepts insurance. - Find a referral from your GP. - Ask friends, family, or colleagues for recommendations. - Set a consultation with the therapist to know more about how they conduct their sessions.
Find Help For Mental Health Wellness
At Sierra Recovery, we provide comprehensive help for mental health disorders. Our services include CBT, DBT, and other types of evidence-based therapies. We strive to create a safe space where everyone feels comfortable sharing their emotions. This helps you make substantial progress toward your mental health goals. To learn more about our services, you may contact us today. Improve your mental health today
Last reviewed 2026-07-25. Next review 2027-07-25.
Questions people actually ask
How is ACT Different from CBT or DBT?
Acceptance and commitment therapy (ACT) is a type of therapy that focuses more on acceptance and mindfulness. It doesn't necessarily focus on changing thought patterns or emotions. Rather, ACT helps clients emphasise values-driven action.
When are CBT and DBT Not Effective?
People who suffer from complex trauma may not achieve their desired results. They may need more than these two therapies to overcome their challenges. Incorporating trauma-focused approaches or therapies like EMDR (Eye Movement Desensitisation and Reprocessing) might be more effective in this case.
How Long Does It Take for DBT and CBT to Show Results?
People who go through DBT need to commit to the full length of treatment, which is usually 6 months to a year before they see results. On the other hand, studies show that CBT can offer significant results in around 20 sessions.
What skills does DBT teach?
DBT builds four skill areas. Mindfulness helps you observe your thoughts through exercises such as deep breathing and mindful observation. Interpersonal effectiveness teaches you to navigate relationships while keeping your self-respect. Emotion regulation helps you manage intense feelings by identifying patterns in your thinking. Distress tolerance builds resilience during a crisis, so you are less likely to fall back on harmful behaviours.
How long do CBT and DBT sessions last?
CBT sessions generally run 30 to 60 minutes and follow a structured agenda, with each session building on the last. DBT sessions typically last around 60 minutes and may extend, because they are more intensive and dynamic and allow fuller exploration of emotions. CBT is usually short-term, while DBT is a longer commitment of roughly 6 months to a year.
Which conditions is each therapy used for?
CBT is the more versatile of the two and is used for anxiety disorders, depression, obsessive compulsive disorder, eating disorders, addictions and substance misuse, and chronic pain and stress. DBT is used for more specific, higher-risk difficulties involving intense emotion, including borderline personality disorder, suicidal thoughts, emotional dysregulation, substance use disorders and bipolar disorders.
Can CBT and DBT be combined with other therapies?
Yes. Both can be used alongside other approaches, particularly where more than one condition is present. CBT is often paired with mindfulness-based therapies for depression or anxiety, and either can be combined with group therapy. The two can also be used for the same condition. With eating disorders, for example, DBT supports emotional regulation while CBT targets the thought patterns involved.
How do I know which one is right for me?
Most people start with their diagnosis. Thought-based conditions such as anxiety or OCD often respond well to CBT, while difficulties with intense emotion, such as borderline personality disorder, may suit DBT. It also helps to consider whether you can commit to the length of treatment, how you prefer to receive therapy, and how open you can be with a therapist. A mental health professional can help you decide.
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