DBT Maryland

DBT Maryland Comprehensive Dialectical Behavior Therapy for Adults and Children in Maryland & D.C.

01/29/2026

The DBT Temperature skill isn’t just dunking your face in ice water.
In this reel, we’ll explain other ways to practice the Temperature skill to quickly lower emotional intensity and calm your nervous system ❄️🧠

Save this for the next emotional spike!

Let’s talk about willfulness.That part of us that digs in, resists change, or refuses help—even when we know it might he...
01/20/2026

Let’s talk about willfulness.
That part of us that digs in, resists change, or refuses help—even when we know it might help.

In DBT, willfulness isn’t about being difficult. It’s often about fear, pain, or feeling out of control.
Where does willfulness show up for you?

Ever notice how your thoughts lead to certain feelings, and those feelings drive your actions? That’s a behavior chain! ...
12/29/2025

Ever notice how your thoughts lead to certain feelings, and those feelings drive your actions? That’s a behavior chain! In DBT, we map these patterns to better understand and change our reactions. It’s all about breaking the chain and choosing healthier responses. Let’s dive in together and start shifting your mindset! 🧠💬

Merry Christmas to everyone who celebrates!
12/25/2025

Merry Christmas to everyone who celebrates!

The holiday season can bring joy, stress, or a mix of both — and that’s okay. This season, may you give yourself permiss...
12/24/2025

The holiday season can bring joy, stress, or a mix of both — and that’s okay.

This season, may you give yourself permission to feel what you feel, practice the skills that support you, and take things one moment at a time.

Here’s to navigating the holidays with awareness, presence, and a little extra kindness towards yourself 🩵💙

If setting a boundary makes you feel “mean,” this post is for you!These holiday boundary scripts are based on DBT’s FAST...
12/23/2025

If setting a boundary makes you feel “mean,” this post is for you!

These holiday boundary scripts are based on DBT’s FAST skill—so you can stay fair, self-respecting, and aligned without over-explaining or people-pleasing.

FAST reminds us:
✨ Be Fair
✨ No Apologies for having needs
✨ Stick to your values
✨ Be Truthful

Save this for awkward questions, guilt trips, and moments when your nervous system says no but your mouth wants to say fine.

Ever feel like you're making things harder than they need to be? 🤔 Your judgments might be the culprit. It's time to bre...
12/19/2025

Ever feel like you're making things harder than they need to be? 🤔 Your judgments might be the culprit. It's time to break free from unnecessary stress and embrace a more peaceful mindset. 🌱

Let go of the need to judge yourself and others — it’s the first step to creating a life that feels lighter and more balanced.

12/17/2025

The holidays can activate big emotions: sadness, stress, loneliness, joy, or all of the above.

In DBT, we call this increased emotional vulnerability — and it’s normal! Learning how to name it, validate it, and skillfully navigate it can transform your holiday experience.

We’re wishing a joyful and meaningful Hanukkah to everyone who celebrates!As the holiday continues, we want to acknowled...
12/15/2025

We’re wishing a joyful and meaningful Hanukkah to everyone who celebrates!

As the holiday continues, we want to acknowledge our Jewish staff and community members who are observing this season. We’re grateful to share this space with you, and we hope the days ahead bring connection, reflection and moments of light!

This season, take care of yourself with these 5 essential DBT skills to keep your mind and body in balance. From staying...
12/12/2025

This season, take care of yourself with these 5 essential DBT skills to keep your mind and body in balance. From staying active to eating nourishing meals, practicing PLEASE can help you handle the winter blues and seasonal stress. Treat yourself with kindness, and remember—self-compassion is key!

12/10/2025

Finally a new face around here 😌✨ Everyone meet Nick Lamberth, LMSW — our newest licensed clinician at DBT Maryland. Nick works with families, teens, and adults, and brings a real love for dialectics and DBT skills. So excited to have him on the team!

Seasonal depression can affect anyone as the days get shorter and the weather turns colder!Let’s dive into how DBT (Dial...
12/08/2025

Seasonal depression can affect anyone as the days get shorter and the weather turns colder!

Let’s dive into how DBT (Dialectical Behavior Therapy) skills can be a powerful tool to manage seasonal affective disorder (SAD) and boost emotional resilience.
Recognizing the signs early and practicing mindfulness, emotion regulation, and distress tolerance can make all the difference!

Address

St. Elmo Avenue
Bethesda, MD
20814

Opening Hours

Monday 9am - 9pm
Tuesday 9am - 9pm
Wednesday 9am - 9pm
Thursday 9pm - 9pm
Friday 9am - 9pm
Saturday 10am - 12pm

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