CBT vs. DBT Checklist

This quick-reference checklist helps you understand the difference between Cognitive Behavioral Therapy (CBT) and Dialectical Behavior Therapy (DBT), so you can choose the approach that best aligns with your needs. It explains that CBT focuses on identifying unhelpful thoughts, challenging them with evidence, and shifting behaviors to improve mood and functioning. DBT builds on CBT but adds essential skills in emotional regulation, distress tolerance, interpersonal effectiveness, and—most importantly—validation and acceptance.

The checklist outlines common symptoms and needs and shows whether CBT or DBT may be the better fit. CBT often works well for anxiety spirals, intrusive thoughts, executive dysfunction, and a strong need for structure or logic. DBT may be more helpful for emotional dysregulation, meltdowns or shutdowns, sensory overwhelm, trauma histories, or high masking and people-pleasing.

It also emphasizes that there’s no “one right therapy.” Many people benefit from combining both approaches, and the most important factor is finding a therapist who understands your brain and neurodivergent needs.

This resource empowers you to advocate for the therapeutic support that works best for you.