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DBT, CBT, IFS and somatic therapy online
Some of what hurts lives in thoughts, and some of it lives in the body. DBT, CBT, IFS, REBT and somatic approaches give us different ways to work with both.
By Shambhavi Shastri · Counselling Psychologist · co-founder28 September 2026 · 6 min readPeople often come to therapy after trying hard to think their way out of a feeling. They know the exam isn't the end of the world, they know their boss's message wasn't really a threat, and yet their chest stays tight and their hands stay cold. That gap between knowing and feeling is where DBT and somatic therapy tend to be most useful. At Nivaara Nest, Cherry and I offer both online, along with CBT, IFS, REBT and client-centred work, for people anywhere in India.
This page explains what each approach involves, how they fit together, and what a session might look like on a video or audio call.
What DBT therapy online looks like
DBT (dialectical behaviour therapy) was developed for people whose emotions arrive fast and hit hard. The word "dialectical" refers to holding two things at once: accepting yourself as you are right now, and working to change what isn't helping. In practice, DBT teaches skills in a few areas:
- distress tolerance, for getting through intense moments without making things worse
- emotional regulation skills, for understanding and shifting your emotional state over time
- mindfulness, for noticing what's happening inside you without getting swept up in it
- interpersonal effectiveness, for asking for what you need and setting limits
One skill I use often is TIPP, a set of quick body-based steps for moments when everything feels too much. I've written a full guide to TIPP skills for big emotions. Online DBT works well because you're practising in the same room where the hard moments happen, whether that's your hostel bed or the kitchen after a family argument.
Somatic therapy in India: working with the body
Somatic therapy is body-based therapy. It starts from a simple observation: stress and fear show up physically. Tight shoulders on the office commute, a stomach that knots before a phone call from home, a heart that races on Sunday nights. These reactions are your nervous system trying to protect you, sometimes long after the danger has passed.
In a somatic session, we might slow down and notice what your body is doing as you talk. Where is the tension? What happens to your breath when a certain name comes up? From there, we try small things: pressing your feet into the floor, lengthening the out-breath, tensing and releasing a muscle group, or simply naming what you notice. Cherry and I both use somatic methods, and techniques like JPMR (progressive muscle relaxation) often come into this work.
Somatic work can be done over video, and also with the camera off or on audio. You don't need to be watched to notice your own body.
Trauma-informed therapy online
My own line is "safety over story". Many people believe that to heal from something painful, they must describe it in full detail. You don't. Trauma-informed therapy means we pay attention to how safe you feel in the room first, and we let the story come later, in pieces, or not at all.
What that looks like in practice:
- you set the pace, and you can pause or stop any exercise
- we explain what we're doing and why before trying anything new
- we watch for signs of overwhelm and slow down when they show up
- we take your culture, caste, religion, gender and family context seriously, because they shape what safety means for you
I trained in a Trauma-Informed Therapy Intensive with The New Thought Collective, and this way of working runs through everything I do, whether or not someone comes in naming trauma.
Talk to us, gently and at your pace
Start with a free 15-minute call, or book a 50-minute session with Cherry or Shambhavi. You choose ₹800, ₹1,000 or ₹1,200.
REBT: looking at the rules we live by
REBT (rational emotive behaviour therapy) is one of Cherry's main approaches. It focuses on the beliefs sitting underneath distress, often rigid ones. "I must never disappoint my parents." "If I fail this interview, I'm useless." "People must not talk about me." REBT helps you notice these musts and shoulds, question them, and replace them with more flexible beliefs that still honour what you care about.
If you're looking for an REBT therapist in India, Cherry is the person to book with. REBT pairs well with body-based work, since it's easier to question a belief once your body has settled enough to think.
CBT: working with thoughts and habits
CBT (cognitive behavioural therapy) looks at how thoughts, feelings and actions keep each other going. Say you skip a friend's call because you're sure you'll be a burden, then feel lonelier, which confirms the thought. CBT helps you spot loops like this, test the thoughts against what actually happens, and try small changes in what you do. It's practical and often includes something to try between sessions. Cherry uses CBT, especially for anxiety, low mood, stress and burnout.
IFS: getting to know the parts of you
IFS (Internal Family Systems) starts from a simple idea: most of us have different "parts". One part pushes you to work till midnight, another wants to hide under the blanket, another is still the child who felt they had to be good all the time. IFS treats these parts with curiosity instead of trying to get rid of them, because each one is usually trying to protect you. It can be a gentle way into inner-child work, shame and old family patterns. Cherry offers IFS online.
How the approaches compare
| Approach | Main focus | Might help if you |
|---|---|---|
| DBT | Skills for distress, emotions and relationships | Feel emotions very intensely or act on urges you later regret |
| Somatic | Body sensations, breath and the nervous system | Feel stuck in tension, panic or numbness that talking alone doesn't shift |
| CBT | Loops between thoughts, feelings and actions | Want practical tools and small experiments to try between sessions |
| IFS | The different "parts" of you and what they protect | Feel pulled in different directions inside, or carry old shame from childhood |
| REBT | Rigid beliefs and demands on yourself and others | Get caught in harsh self-talk, guilt or all-or-nothing thinking |
| Client-centred | Your experience, heard without judgement | Mostly need space to be understood before anything else |
You don't have to pick one before booking. Most people simply tell us what's been hard, and we suggest what might help. Often we blend approaches: a few minutes of grounding, then working through a situation, then practising a skill for the week.
Who this work suits
DBT and somatic therapy can help with anxiety and overthinking, big overwhelming emotions, the lingering effects of trauma, low self-esteem, and relationship patterns that keep repeating. They also suit people who find talk-only therapy leaves them understanding their problem but still feeling it just as strongly.
We're queer-affirmative and neurodivergent- and disability-affirming, and we adapt exercises to your body and needs. If something doesn't suit you, we'll change it.
Practical details
Sessions are 50 minutes, online, in English, Hindi or a mix. You choose ₹800, ₹1,000 or ₹1,200 per session on an honour system; our affordable online therapy page explains how that works. I see clients on weekday evenings from 7 to 10 pm and weekends from 12 to 6 pm. Cherry is available weekdays from 5 to 10 pm and weekends from 12 to 6 pm (IST).
We don't offer diagnosis or medication, and we're not an emergency service. If you're in crisis, please call Tele-MANAS on 14416 (free, 24×7) or 112. If you'd like to see whether this way of working suits you, the free 15-minute intro call is a gentle place to start.
Questions people ask
Can DBT be done online?
Yes. DBT skills like paced breathing, noticing emotions and handling urges can be taught and practised over video, audio or chat, and many people find it helpful to practise them from their own home.
What is somatic therapy?
Somatic therapy is a body-based approach that pays attention to physical sensations, breathing and posture alongside thoughts and feelings. It helps you notice what your body does under stress and find ways to settle it.
Is somatic therapy safe for trauma?
Done gently and at your pace, it can be. We work in a trauma-informed way, which means you stay in charge, we go slowly, and you never have to retell painful details to do body-based work.
What is the difference between DBT and REBT?
DBT focuses on skills for tolerating distress, regulating emotions and managing relationships. REBT looks at rigid beliefs, the musts and shoulds, that turn painful events into overwhelming ones, and helps you question them.
Do you offer CBT and IFS online?
Yes. Cherry works with CBT (cognitive behavioural therapy) and IFS (Internal Family Systems) online, alongside REBT and somatic work. Both can be done over video, audio or chat.
Do I have to choose an approach before booking?
No. Most people simply describe what they're struggling with, and the therapist suggests what might help. Approaches are often combined.
Talk to us, gently and at your pace
Start with a free 15-minute call, or book a 50-minute session with Cherry or Shambhavi. You choose ₹800, ₹1,000 or ₹1,200.