CBT & DBT: What They Are and Who They Help

By Payal Seth | www.healingwithpayal.com

Good Days, Bad Days, and Choosing the Right Therapy

I’ve had days when I feel strong and capable—and days so tough I feel lost, overwhelmed, or worthless. When mental health challenges hit hard, choosing the right therapy can make a big difference. That’s why I’m sharing simple, honest insights into CBT and DBT—so you can find what fits you and treat yourself with kindness.

Two women engage in a therapy session, fostering an open and supportive dialogue.

CBT – Cognitive Behavioral Therapy

A supportive talking therapy that helps you notice and change unhelpful thoughts and habits.

• Benefits: Builds coping skills, boosts confidence, encourages practical steps for daily challenges 

• Most Helpful For: Anxiety, depression, OCD, PTSD, chronic pain, insomnia, eating disorders 

• Scientific Evidence:

  • CBT is a gold-standard treatment for stress, anxiety disorders, and depression PMC

  • Studies show 75% of people with OCD improve significantly with CBT Harvard Health+15OCD-UK+15MyLife Psychologists+15

DBT – Dialectical Behavior Therapy

A therapy combining acceptance and change, teaching practical tools for emotional regulation and self-understanding.

• Benefits: Reduces emotional extremes, nurtures mindfulness, and supports healthier relationships SELFMcLean Hospital

• Most Helpful For: BPD, self-harm, intense mood swings, trauma, PTSD, eating disorders, substance use PMC+1Wikipedia+1

• Scientific Evidence:

  • DBT is first-line treatment for BPD; 77% of people no longer met diagnostic criteria after a year MyLife Psychologists+15Wikipedia+15pubmed.ncbi.nlm.nih.gov+15

  • RCTs show DBT reduces self-harm and depression significantly Lifeskills South Florida+2pubmed.ncbi.nlm.nih.gov+2Wikipedia+2

  • Over 15 trials confirm it reduces self-harm, hospitalizations, and improves outcomes Lifeskills South Florida

How to Choose Between CBT & DBT

Consideration	CBT	DBT
Best For	Unhelpful thoughts, anxiety, depression, OCD	Emotion regulation, BPD, trauma
Approach	Challenge thoughts and behaviors	Balance acceptance and change
Format	Weekly sessions, often 10–25 weeks	Weekly individual + group + skills coaching, typically ~6–12 months
Evidence	Strong for anxiety, depression, OCD (75–80%) PMC+12SELF+12Cleveland Clinic+12SELF+5Wikipedia+5PMC+5	Strong for BPD and self-harm; reduces behaviors by up to 77%

A Word from My Heart

Choosing the right therapy is a personal journey—some days you’ll feel grounded, others may feel fragile or broken. It’s okay to explore and switch if something doesn’t fit. You are not defined by diagnosis—you are learning, growing, and deserving of compassion and care.

👉 You’re Not Alone—Start Your Healing

If CBT or DBT feels like a good next step, join our Healing With Payal community at www.healingwithpayal.com.Also, connect on Facebook and Instagram—together we’ll support each other through the ups, the downs, and every moment in between.

Remember: your journey matters, and you are never alone.