CBT and DBT Therapy in Singapore: An Evidence-Based Guide

The Importance of Accessible Psychotherapy in Singapore

Singapore is a vibrant place to live, work, and raise a family. The opportunities are endless, yet mental health support can still feel out of reach. Recent studies show a rise in high-risk mental health concerns among workers and young people, with anxiety, depression, and stress increasingly common. These realities highlight why accessible, trauma-informed, and culturally sensitive therapy is so needed here.

Two of the most widely used, effective, and adaptable therapies are Cognitive Behavioural Therapy (CBT) and Dialectical Behaviour Therapy (DBT). Both approaches are evidence-based, adaptable, and relevant to life in Singapore. With a compassionate lens that respects cultural values like kiasu culture and the pressures of modern living, these therapies can help you build balance, resilience, and greater clarity.

What Is CBT? Cognitive Behavioural Therapy Explained

Cognitive Behavioural Therapy (CBT) helps you notice and shift unhelpful thoughts and behaviours. It’s structured, practical, and effective for anxiety, depression, ADHD, stress, and chronic illness.

For example, if you find yourself thinking, “I’ll fail this presentation no matter what,” CBT gives you tools to challenge that belief and reframe it into something more supportive, such as, “I’ve prepared well, and I can do my best.” Over time, these shifts can bring confidence, clarity, and a sense of calm into everyday life.

How CBT Helps with Anxiety, Depression, and Stress

CBT equips you with practical strategies to regulate emotions, cope with challenges, and shift unhelpful thinking patterns. Whether you are dealing with school stress, workplace burnout, or chronic illness, CBT offers a reliable foundation for emotional resilience.

CBT Is Backed by Scientific Research

CBT has been researched extensively since the 1960s and has consistently shown benefits across both psychological and physical conditions. Studies have found it offers long-term relief from anxiety and, in some cases of depression, is as effective as medication.

In Singapore, blended approaches (internet + in-person CBT programmes) have shown significant improvements in depression and anxiety, with participants reporting greater resilience and recommending the programme to others. For children and teens, school-based CBT programmes have also improved self-esteem, social skills, and emotional regulation.

What Is DBT? Dialectical Behaviour Therapy Explained

Dialectical Behaviour Therapy (DBT) was developed from CBT, but it adds a unique emphasis on acceptance alongside change. DBT weaves together problem-solving with skills in mindfulness, emotional regulation, distress tolerance, and interpersonal effectiveness.

This makes it especially valuable for individuals navigating intense emotions, trauma, self-harm, or relationship struggles. For neurodivergent adults, teens, and trauma survivors, DBT provides both structure and compassion, helping to regulate overwhelming feelings while fostering connection and resilience.

How DBT Supports Emotional Regulation and Resilience

DBT offers practical skills to manage big emotions, cope with distress, and build healthier relationships. It is particularly supportive for people who experience emotional intensity or instability in their daily lives.

DBT Is Scientifically Proven to Work

Research consistently shows DBT reduces suicide risk, self-harm, and psychiatric hospitalisations. More recent studies have highlighted its effectiveness for adolescents in Southeast Asia, including here in Singapore, where cultural and emotional challenges can amplify distress.

Integrating CBT and DBT into Holistic Therapy

While CBT and DBT are powerful on their own, they become even more effective when integrated with other approaches. In my practice, I combine evidence-based methods with reflective and somatic work, tailoring each session to your unique needs.

Alongside CBT and DBT, I may incorporate:

• Mind–body regulation for trauma and nervous system support

• Jungian dreamwork and symbolic reflection for deeper self-understanding

• Reiki and energy work to reset the body and ease emotional overwhelm

• Chronic illness-informed approaches for conditions like fibromyalgia, IBS, or TMJ

This whole-person model offers more than symptom relief. It invites long-term healing, greater emotional clarity, and deeper self-trust. It can be especially meaningful if you’ve tried traditional talk therapy and are searching for something more integrative and personalised.

Who Can Benefit from CBT and DBT in Singapore?

This integrative style of therapy is supportive for:

• Students and teens navigating school stress and identity challenges

• Women and parents facing trauma, transitions, or burnout

• Expats and Third Culture Kids adjusting to life in Singapore, away from familiar supports

• Neurodivergent individuals, including those with ADHD or autism, are  seeking sensory-aware care

• People living with chronic pain who want support beyond medication

Therapy Options: In-Person and Online Sessions

I offer both in-person sessions in Singapore and secure online therapy for those in the region. This flexibility supports busy professionals, stay-at-home parents, and those living with chronic pain or limited mobility.

If you’re exploring therapy or wondering whether CBT, DBT, or integrative therapy might support you, I invite you to reach out. You don’t need to have everything figured out to begin.

Starting the conversation is enough.

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About Devika Abrol

I’m Devika Abrol, MSc, BSc (Hons), a UK-trained psychotherapist based in Singapore. As a Third Culture Kid myself, I bring both lived experience and clinical expertise to my work with expats, neurodivergent individuals, women, teens, and those living with chronic pain.

My practice blends evidence-based therapies (CBT, DBT, ACT) with holistic approaches such as Jungian dreamwork and Reiki. My approach is warm, relational, and culturally sensitive, a space where you are seen, supported, and invited to heal at your own pace.