CBT and DBT for Anxiety, Evidence-Based Therapy for Emotional Well-Being

By Dr. Sam Von Reiche, PsyD
Licensed Clinical Psychologist | Co-Founder, The Center for Transformation

CBT and DBT for anxiety are two evidence-based therapy approaches that help calm racing thoughts, regulate emotions, and build long-term emotional resilience. Anxiety can show up as racing thoughts, chest tightness, trouble sleeping, or a constant feeling that something is “about to go wrong.” Therapy is not one-size-fits-all, but the right approach can calm the body, quiet the mind, and help you respond to stress more flexibly. Two of the most effective, research-supported methods for anxiety therapy and emotional health are Cognitive Behavioral Therapy (CBT) and Dialectical Behavior Therapy (DBT) .

Visit Our Unique Approach to learn how CBT and DBT fit into our evidence-based holistic approach Cognitive Behavioral Therapy (CBT) for Anxiety,

Cognitive Behavioral Therapy (CBT) for Anxiety

CBT is a structured form of therapy that focuses on the connection between your thoughts, feelings, and behaviors. When anxiety hits, your brain often produces automatic thoughts like “I can’t handle this” or “Something bad is going to happen,” which amplify worry and physical symptoms.

In CBT for anxiety, you learn to:

• Notice anxious thought patterns and their triggers.
• Question whether those thoughts are reasonable, helpful, or based on old fears.
• Replace them with more balanced, realistic thinking that reduces anxiety.

Common CBT tools for anxiety include:

• Thought journaling: Writing down worry triggers, thoughts, and feelings to spot patterns.
• Calm breathing and relaxation: Slowing your breath and muscles to dial down the body’s anxiety response.
• Behavioral experiments and exposure: Gradually facing feared situations in small steps to build confidence and reduce avoidance.

CBT is one of the most researched treatments for anxiety disorders, including generalized anxiety, panic, social anxiety, and phobias. Over time, it can help “rewire” the brain’s response to perceived threats, so you feel more in control of your thoughts and your life.

Dialectical Behavior Therapy (DBT) Skills for Anxiety

DBT shines when anxiety comes with intense emotions, conflict, or impulsive reactions like lashing out, shutting down, or unhealthy ways of coping. It builds on CBT, adding mindfulness and acceptance skills to help you ride out emotional waves without getting swept away.

DBT teaches four core skill areas for anxiety relief:

Skill	How It Helps Anxiety
Mindfulness	Keeps you grounded in the present instead of future “what ifs”
Emotional Regulation	Understands emotions and shifts them before they spiral
Distress Tolerance	Gets you through anxious moments without making things worse
Interpersonal Effectiveness	Handles conflict and asks for what you need with less fear

A key DBT idea is balancing two truths: “I am doing the best I can right now,” and “I can learn new skills to change my life.” For anxiety tied to trauma, mood swings, or relationship stress, DBT builds inner stability and resiliency.

How CBT and DBT Work Together for Anxiety

No single “best” method exists for everyone. Many benefit from blending CBT (to change anxious thinking) with DBT skills (to manage strong emotions and tough situations) .

This combined anxiety therapy helps you:

• Understand anxiety triggers and how thoughts keep it going.
• Build practical skills to calm body and mind in real-time.
• Communicate your needs clearly and set boundaries that reduce stress.

If anxiety is overwhelming, a therapist can help decide if CBT, DBT, or a combination fits your personality, history, and goals. Explore mindfulness for anxiety in our related article [link-to-mindfulness-article].

Anxiety Therapy at The Center for Transformation

Anxiety treatment is a core specialty at The Center for Transformation in Bergen County, NJ. Dr. Sam Von Reiche and the team use evidence-based approaches like CBT and DBT to help clients reduce anxiety, build resilience, and feel more at ease in their lives. ​ In-person and telehealth sessions are available for anxiety therapy in Bergen County and greater Ridgewood, NJ. If anxiety impacts your relationships, work, or sense of self, reaching out is a powerful first step toward lasting emotional well-being.