Mental Health: Hope and Recovery

Episode Title: Dialectical Behavior Therapy – The Journey from Pain to Purpose

Episode 60 | Duration 45:00

Episode Date: November 26, 2025

Hosts: Helen Sneed and Valerie Milburn

EPISODE OVERVIEW

Named one of the top 100 scientific inventions, Dialectical Behavior Therapy has successfully guided and supported into recovery hundreds of thousands battling mental illness.  DBT teaches an entire system of dealing with psychiatric disorders and building a life worth living. One of its most effective components is the development of scores of powerful skills to be used daily to overcome the onslaught of uncontrollable emotional dysregulation. Its methods are behavior-oriented and emphasize taking action. Helen and Valerie also share personal stories as they explore how DBT has shaped their own recovery journeys—and why its principles continue to offer hope to millions around the world.

WHAT YOU’LL LEARN

• The history and development of DBT by Marsha Linehan


• The four core components of DBT, with real-life examples


• How DBT supports recovery from severe mental illness


• Ways to apply DBT skills to everyday challenges


• Personal stories of resilience and transformation from Helen and Valerie

MEMORABLE QUOTES

“DBT is not just a treatment; it’s a way of life that can transform how we relate to ourselves and others.” — Helen

“To get better, we must accept where we are and also strive for change. That’s the essence of dialectics.” — Valerie

TOOLS AND TAKEAWAYS

• Mindfulness: Skills for grounding and staying present


• Distress Tolerance: Techniques for getting through crisis moments safely


• Emotion Regulation: Strategies to manage overwhelming feelings


• Interpersonal Effectiveness: Skills for improving communication and relationships

RESOURCES AND LINKS

• 
  Building a Life Worth Living by Marsha Linehan


• 
  DBT Skills Training Manual, Revised Edition by Marsha Linehan


• 
  Building a Life Worth Living by Marsha Linehan


• 
  DBT Explained by Suzette Bray


• 
  The Dialectical Behavior Therapy Skills Workbook by Martha McKay, Jeffrey C. Wood, Jeffey Brantley


• 
  The DBT Workbook for Alcohol and Drug Addiction by Laura Petracek


• 
  The Radically Open DBT Workbook for Eating Disorders by Karyn D. Hall, Elllen Astrachan-Fletcher

• Website: mentalhealthhopeandrecovery.com


• Listen on: Apple Podcasts | Spotify | Audible | Pandora


• Transcript: Available at mentalhealthhopeandrecovery.com


• Crisis Support: Call or text 988 (U.S.) for immediate help

CONNECT WITH US

• Website: https://mentalhealthhopeandrecovery.com
  


• Listen/Subscribe: Apple Podcasts | Spotify | Audible


• Join the Conversation: How has DBT impacted your life or recovery journey? Share your stories with Helen and Valerie at https://mentalhealthhopeandrecovery.com
  

DISCLAIMER

This podcast is for educational and inspirational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. The hosts are not licensed mental health professionals. They are your peers. If you are in crisis, please call or text 988 (U.S.) or contact your local emergency services.

EPISODE TIMESTAMPS

00:00 — Intro / Welcome

1:20 — What Is DBT?

3:15 — Marsha Linehan and the Creation of DBT

5:00 — The Core Dialectic: Acceptance + Change

7:00 — Linehan’s Public Disclosure & DBT Structure

8:50 — CBT vs DBT Comparison

10:00 — Goals of CBT vs Goals of DBT

11:30 — Introduction to DBT Skill Areas

12:15 — Overview of the Four DBT Skills Modules

15:00 — Interpersonal Effectiveness

18:50 — Distress Tolerance Overview

20:00 — Radical Acceptance & When to Use Distress Tolerance

22:10 — DBT for People Without Mental Illness

23:15 — Valerie’s Two Lifelong DBT Skills

26:45 — Helen’s Story: DBT Became the Lifeline

32:30 — How DBT Helped Helen Save Her Own Life

36:30 — Closing Reflections

39:00 — Mindfulness Exercise

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