DBT Skills for ADHD in Gainesville Florida
Learn to steady your emotions, slow impulsive reactions, and feel more in control
ADHD isn’t just about focus. For many people, the hardest part is reactions that feel too fast, too big, or too overwhelming.
DBT gives you simple, fast, nervous-system-calming tools that help you stay steady under stress, communicate better, and respond instead of react.
I offer ADHD-focused DBT-informed counseling in Gainesville and through telehealth across Florida.
Why DBT Helps ADHD Brains
ADHD affects attention and motivation, but it also affects
• emotional regulation
• frustration tolerance
• impulsivity
• sensitivity to rejection or criticism
• difficulty calming down once overwhelmed
DBT is designed for moments when emotions feel too quick or too intense.
It teaches “in-the-moment” tools you can use at school, work, or home.
Many clients describe DBT as “the fast tools I actually remember.”
How DBT Supports ADHD Symptoms
DBT helps with
• big emotional reactions
• impulsive decisions
• snapping or shutting down
• panic and overwhelm
• internal pressure and perfectionism
• spirals of shame or self-criticism
It combines nervous system regulation + simple thinking tools, which blend naturally with ADHD-focused CBT.
7 Fast DBT Skills You Can Use Right Now
These are the types of tools we practice in session — short, simple, works-in-real-life strategies.
If you want to try these on your own pick one and use it for 3 days when you are getting overwhelmed. This helps make it automatic and can let you test which works best.
1 The Slow Exhale
Quickest way to lower emotional intensity.
Breathe out longer than you breathe in.
This tells your nervous system, “You are safe,” and helps your brain calm down.
2 Five-Senses Grounding
Stops spirals and brings your brain back to the present.
Notice
• five things you can see
• four things you can touch
• three things you can hear
Your thoughts slow down, and your body stabilizes.
3 Cold Temperature Reset
Great for sudden anxiety, shutdown, or feeling flooded.
Try
• cold water on wrists
• splash cool water on your face
• hold something cold
This physically helps your system reset.
4 Name the Emotion
Your brain calms down when it knows what’s happening.
Say it out loud or in your head
“This is frustration.”
“This is anxiety.”
“This is overwhelm.”
Naming the emotion reduces its intensity.
5 Urge Surfing
A tool for impulsivity or acting quickly without thinking.
Instead of fighting the urge, notice it like a wave
rising
peaking
falling
Most urges last less than 90 seconds when you observe them without acting.
This skill is especially helpful for
phone checking
snapping under stress
impulsive spending
overeating
addictive behaviors
6 STOP Skill
A DBT classic for preventing impulsive reactions.
S – Stop what you’re doing
T – Take a breath
O – Observe what’s going on
P – Proceed with intention
You get a moment to choose instead of react.
7 Radical Acceptance (In a Realistic Way)
Not “liking” a situation — just acknowledging reality so you can respond better.
Instead of
“This shouldn’t be happening,” use
“This is what’s happening. What’s my next step?”
This reduces emotional suffering and helps you stay grounded.
How DBT and CBT Work Together for ADHD
Together, CBT and DBT give you
the thinking tools (CBT)
plus
the emotion-regulation tools (DBT)
This combination helps with
procrastination
overwhelm
task paralysis
emotional crashes
self-criticism
The two approaches blend naturally and support the whole ADHD experience.
If you want to see how CBT blends with these tools, I also have a page about CBT for ADHD and daily structure.
DBT for Adults with ADHD
Adults often struggle with
• work burnout
• emotional overload
• communication issues
• relationship tension
• stress from constant responsibility
• impulsive choices under pressure
DBT tools help adults feel grounded and more steady in daily demands.
For a deeper breakdown of adult ADHD patterns, here’s my guide on ADHD in adults.
DBT for ADHD and Digital Distraction
Phones and apps are built to override your brain’s brakes.
For ADHD brains, this is even stronger.
DBT helps you
escape the doom-scroll loop
slow impulsive phone checks
reset your nervous system before you click
create tech boundaries that don’t feel like punishment
This pairs perfectly with my specialization in digital wellness and technology addiction.
You can also read my ADHD and technology overload guide for more tools on managing screens and overstimulation.
DBT for Teens with ADHD
Teens often need support with
School stress
frustration tolerance
emotional swings
screen-time overload
confidence
DBT gives teens structure, relief, and tools they actually remember in the moment.
What Sessions Feel Like
DBT-focused sessions are
calm
structured
practical
non-judgmental
focused on real-life tools
You’ll leave sessions with one or two simple strategies you can actually remember when it matters.
You can also read my ADHD therapy overview if you want a bigger picture of how all these tools fit together.
Is a formal ADHD evaluation required?
No. Many clients come to DBT because they’re dealing with emotional intensity, overwhelm, or impulsivity and aren’t sure whether it’s ADHD or a mix of other factors.
If you’re unsure whether your symptoms match ADHD, I also have a simple symptoms and evaluation guide for Gainesville adults.
If later on you choose to pursue an official ADHD assessment, I can connect you with trusted Gainesville evaluators. You don’t need that step to benefit from DBT tools.
Why People Choose DBT with Brooks Counseling and Wellness
Warm, steady, non-judgmental support
Sessions designed specifically for ADHD brains
Tools that work fast in real situations
Specialization in emotional intensity and digital distraction
In-person therapy in Gainesville, telehealth for anyone in Florida
The goal is emotional stability and self-control without shame.
Serving Gainesville and All of Florida
In-person ADHD and DBT-informed counseling in Gainesville
Telehealth available statewide
Flexible scheduling and private sessions
If you’re ready to feel more steady and less overwhelmed
Reach out today to schedule DBT-informed ADHD counseling in Gainesville.