Dialectical Behaviour Therapy (DBT) in Ottawa
Balance Acceptance, Regulate Emotions, & Build a Life Worth Living
When intense emotions feel like overwhelming tidal waves, managing everyday stressors, relationships, and self-doubt can feel exhausting. Whether you struggle with sudden mood swings, impulsive coping strategies, intense fear of rejection, or difficulty setting healthy boundaries, Dialectical Behaviour Therapy (DBT) offers a structured, practical, and deeply supportive approach to finding balance.
At Fireside Psychotherapy in Ottawa, we integrate the evidence-based framework of DBT with warm, empathetic, and collaborative care. Located in Centretown at 428 Gilmour Street, our team of Registered Psychotherapists provides compassionate DBT skills training and therapy both in-person at our historic downtown location and virtually across Ontario.
What is Dialectical Behaviour Therapy (DBT)?
Dialectical Behaviour Therapy (DBT) is a specialized, highly effective form of cognitive-behavioural therapy originally developed by Dr. Marsha Linehan. The word “dialectical” means synthesizing two opposite ideas that seem to contradict each other. In DBT, those two core ideas are Acceptance and Change.
The foundational goal of DBT is helping you accept yourself and your current reality as you are right now, while simultaneously developing the skills necessary to change unhelpful behaviors and regulate intense emotional experiences.
The Four Core Skill Modules of DBT
DBT equips you with practical tools divided into four essential skill domains:
- Mindfulness: Grounding yourself in the present moment without judgment, allowing you to observe your thoughts and feelings rather than reacting on impulse.
- Distress Tolerance: Learning how to survive acute emotional crises, intense urges, and stressful situations without engaging in destructive or impulsive behaviors.
- Emotion Regulation: Identifying, understanding, and shifting intense emotional responses so your feelings feel manageable rather than overwhelming.
- Interpersonal Effectiveness: Building healthy boundaries, communicating your needs assertively, and managing relationship conflict while preserving self-respect.
How DBT Works at Fireside Psychotherapy
While traditional therapy often focuses primarily on gaining insight into past events, DBT is action-oriented, skill-focused, and practical. We respect your personal history, but our primary focus in DBT is giving you concrete tools to navigate emotional distress in your day-to-day life, starting immediately.
Key Pillars of Our DBT Practice
- Validating Emotional Lived Experience: Recognizing that your emotional reactions make sense based on your experiences, reducing feelings of shame or guilt.
- Building “Wise Mind”: Learning to bridge the gap between your Emotional Mind (feelings-driven) and Reasonable Mind (logic-driven) to make balanced, intuitive decisions.
- Active Skill Application: Learning specific behavioral tools—such as TIPP skills for crisis tolerance, DEAR MAN for communication, and radical acceptance for unchangeable situations.
- Targeting Problematic Coping Mechanisms: Replacing self-sacrificing, impulsive, or destructive behaviors with adaptive coping strategies.
DBT isn’t about suppressing your emotions or pretending everything is fine. At Fireside Psychotherapy, DBT is about helping you build a resilient inner anchor so you can navigate life’s toughest storms with confidence.
What Conditions Can DBT Help Treat?
Decades of clinical research demonstrate that DBT is exceptionally effective for individuals who experience emotions very intensely. At Fireside Psychotherapy, our therapists adapt DBT protocols to support clients dealing with:
- Emotion Dysregulation & Mood Swings: Learn how to de-escalate rapid emotional shifts and calm an overactive nervous system.
- Borderline Personality Disorder (BPD) & Emotional Intensity: Build stability in self-identity, reduce fears of abandonment, and foster sustainable relationships.
- Chronic Impulsivity & Unhelpful Coping Behaviours: Replace self-harming urges, disordered eating, or substance misuse with healthy distress tolerance tools.
- Relational Conflict & Anxious Attachment: Overcome communication breakdowns, set clear boundaries, and build authentic, balanced connections.
- Post-Traumatic Stress & Complex Trauma (C-PTSD): Gain emotional stabilization and grounding techniques to safely process traumatic stress.
- Chronic Suicidal Ideation & Self-Harm Urges: Develop crisis survival strategies and construct a fulfilling, meaningful life worth living.
What to Expect During Your DBT Journey
Beginning Dialectical Behaviour Therapy (DBT) is a structured, collaborative process designed to help you regain control over intense emotions and build a life that feels meaningful and sustainable. At Fireside Psychotherapy, our qualified Registered Psychotherapists (RPs) and Registered Social Workers (RSWs) guide you through an evidence-based roadmap tailored to your personal goals.
Step 1: Initial Assessment & Goal Mapping
1 to 2 Sessions | In-Person or Virtual.
Your therapy begins with a thorough clinical intake to evaluate your primary concerns, emotional patterns, and history. Together with your therapist, you will identify key target behaviors you wish to decrease (such as emotional outbursts, avoidance, or self-sabotage) and concrete life goals you want to achieve.
Step 2: Pre-Treatment & Commitment Phase
Focus: Establishing Safety & Treatment Agreement.
Before diving into skill acquisition, we ensure DBT is the right fit for your needs. In this phase, you and your therapist establish a formal therapeutic agreement. You will learn the core philosophy of DBT—balancing acceptance of your current reality with a commitment to active change—and set baseline expectations for session attendance and home practice.
Step 3: Core Skills Training & Individual Psychotherapy
Weekly Individual Sessions | Active Practice.
This stage forms the engine of your treatment. Through structured individual sessions, your therapist systematically teaches and helps you apply the four core DBT skill modules:
- Mindfulness: Learning to stay grounded in the present moment without judging your thoughts or emotions.
- Distress Tolerance: Developing immediate, safe crisis-survival strategies (such as TIPP skills and radical acceptance) to tolerate painful moments without making them worse.
- Emotion Regulation: Identifying, understanding, and shifting intense emotional responses before they become overwhelming.
- Interpersonal Effectiveness: Communicating your needs, setting firm boundaries, and managing relationship conflict while preserving your self-respect.
Step 4: Real-World Skill Integration & Generalization
Ongoing Application Between Sessions.
Therapy extends beyond the clinical setting. Between sessions, you will use diary cards to track daily emotional triggers, skill usage, and impulse levels. Your therapist works with you to analyze specific real-world situations where skills broke down, refining your response plan so you can navigate distress effectively in your work, academic, or family life.
In-Person DBT in & Virtual Therapy Across Ontario Centretown, Ottawa & Virtual Therapy Across Ontario
We believe specialized psychological care should be easily accessible. We offer flexible options to ensure you receive support in the format that works best for you:
In-Person Therapy in Downtown Ottawa
Our clinic is located in a quiet, welcoming heritage space at 428 Gilmour Street (between Kent and Bank Street in Centretown). Designed with warmth and comfort in mind—far from a clinical office setting—our practice provides a grounded space to do deep therapeutic work. Street parking and public transit options are conveniently located nearby.
Virtual CBT Across Ontario
Prefer accessing therapy from home or balancing a busy work schedule? We offer secure, PHIPA-compliant teletherapy across all of Ontario. Virtual DBT skills training is proven to be just as effective as in-person therapy, allowing you to practice emotional regulation tools right where you live.
Meet Your DBT Therapist(s)
Alice Lurie is a Registered Psychotherapist (RP) with the College of Registered Psychotherapists of Ontario (CRPO) and the founder of Fireside Psychotherapy. With over two decades of clinical experience, Alice specializes in providing evidence-based Dialectical Behaviour Therapy (DBT) to adults and couples in Ottawa struggling with intense emotional dysregulation, severe anxiety, chronic depression, and trauma.
Alice’s approach combines the structured rigor of comprehensive DBT—focusing on mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness—with a warm, collaborative therapeutic environment. She helps clients interrupt destructive behavioral patterns, navigate acute crises, and cultivate long-term psychological resilience.
Alice Lurie
M.A., Registered Psychotherapist & Founder of Fireside Psychotherapy
Credentials
- Gottman Level 1 & 2
- Gottman Couples Addiction & Recovery Training
- Cognitive Behavioural Therapy (CBT)
- EMDR
- REBT & MBCT
- Specialized training in stepfamily therapy
Areas of Specialization
- Individual Therapy & Couples Therapy
- Anxiety
- Depression
- Stress & Grief
- Emotional Regulation
- Relationship Challenges
20 Years of Experience
Alice offers direct billing for select insurance providers, including Canada Life, Medavie Blue Cross, Manulife, and Sun Life. Coverage and eligibility may vary by plan.
Why Choose Fireside Psychotherapy for DBT in Ottawa?
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Regulated Clinical Expertise: Our team consists of Registered Psychotherapists (RP) and Registered Psychotherapists (Qualifying) governed by the College of Registered Psychotherapists of Ontario (CRPO).
We ensure strict adherence to high-standard, evidence-based care. -
Comprehensive DBT Skill Pillars: We systematically cover all four core Dialectical Behaviour Therapy modules—Mindfulness, Distress Tolerance, Emotion Regulation, and Interpersonal Effectiveness—to equip you with practical tools for long-term emotional stability.
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Integrative, Tailored Approach: While grounded in Marsha Linehan’s core DBT framework, our clinicians thoughtfully integrate complementary, evidence-based modalities like Cognitive Behavioural Therapy (CBT), Acceptance and Commitment Therapy (ACT), and trauma-informed care based on your unique goals.
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Flexible Ottawa & Ontario Access: Receive care in-person at our Ottawa clinic (428 Gilmour Street) or through secure, PIPEDA-compliant virtual teletherapy available across Ontario.
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Insurance & Direct Billing Support: Services provided by our RPs and RSWs are covered under most extended health care plans in Ontario, helping lower out-of-pocket expenses for ongoing therapy.
What Sets Fireside Psychotherapy Apart in Ottawa?
- Specialized DBT Core Expertise: Unlike general therapy practices that only offer broad coping strategies, our clinicians receive targeted training in Dialectical Behaviour Therapy (DBT). We provide a structured, skills-based framework designed specifically for intense emotion regulation, Borderline Personality Disorder (BPD), and chronic anxiety.
- Warm, Non-Judgmental Therapeutic Environment: We combine rigorous clinical protocols with genuine human connection. Our approach creates a safe, compassionate space where you feel validated, heard, and supported as you navigate overwhelming emotional states.
- Practical, Real-World Application: Therapy at Fireside goes beyond weekly sessions. We focus on active skill rehearsal, behavioral homework, and personalized coping plans so you can apply mindfulness, distress tolerance, and interpersonal boundary skills directly to your everyday life in Ottawa.
- A Life Worth Living Goal: Grounded in fundamental DBT philosophy, our ultimate focus extends beyond symptom relief—we partner with you to heal underlying emotional wounds, build healthier relationships, and create a truly fulfilling, meaningful life.
DBT is designed to help you understand and change the deep connections between your thoughts, intense emotions, and daily behaviors. At Fireside Psychotherapy in Ottawa, our goal goes far beyond providing temporary relief in the moment. We focus on equipping you with core DBT skills—mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness—so you can navigate overwhelming distress, build lasting resilience, and create a truly fulfilling life.
Frequently Asked Questions (FAQ)
Q: What is Dialectical Behaviour Therapy (DBT)?
A: Dialectical Behaviour Therapy (DBT) is an evidence-based form of psychotherapy that balances acceptance of yourself and your emotional experiences with active behavioral change. It focuses on teaching four core skill sets: Mindfulness, Distress Tolerance, Emotion Regulation, and Interpersonal Effectiveness.
Q: How does DBT differ from standard Cognitive Behavioural Therapy (CBT)?
A: While standard CBT focuses primarily on challenging and reframing unhelpful thoughts, DBT emphasizes emotional regulation, distress tolerance, and acceptance. DBT is specifically tailored for individuals who experience extremely intense, overwhelming emotions or struggle with impulsive coping behaviors where cognitive reframing alone isn’t enough.
Q: How long does a typical DBT treatment program take?
A: Comprehensive DBT programs typically range from 6 to 12 months of consistent therapy, depending on individual goals and symptom severity. However, many clients report experiencing tangible improvements in crisis management and emotional stability within the first 8 to 12 sessions of skills acquisition.
Q: Is Dialectical Behaviour Therapy covered by insurance in Ontario?
A: Yes, DBT provided by a Registered Psychotherapist (RP) or Registered Social Worker (RSW) is covered under most extended health care plans in Ontario. At Fireside Psychotherapy, we offer direct insurance billing for select insurance providers to streamline your access to care.
Q: Can DBT skills be taught effectively in virtual online therapy?
A: Yes, clinical studies confirm that virtual DBT skills training delivered via secure video teletherapy is just as effective as in-person therapy. Practicing distress tolerance and emotion regulation techniques in your everyday home environment often helps accelerate real-world skill adoption.
Q: How do I know if DBT is the right therapeutic approach for me?
A: DBT is ideal if you frequently feel overwhelmed by intense emotions, experience rapid mood shifts, struggle with impulsive reactions during stress, or face ongoing conflict in relationships. If you want concrete, step-by-step coping mechanisms to handle emotional distress without shutting down or exploding, DBT is an excellent fit.
Ready to Pull Up a Chair at Fireside Psychotherapy?
You don’t have to carry the weight of intense emotions alone. At Fireside Psychotherapy, our experienced team is ready to guide you toward balance, self-compassion, and practical emotional tools.