I'm personally a huge fan of DBT. It seems that to have the best experience with DBT, it works to find a reputable group that's run well. There are groups out there not run well. I was lucky in that there's a major clinic group in my city that is well known for it's DBT groups and in fact, my T was the facilitator of the group I was in the first go round (I did a refresher this last year).

What I like about DBT is that it's very practical. My diagnosis is MDD and GAD. All my life I'd have people tell me things like "Just stop worrying" and other unhelpful statements because I didn't know *how* to handle these emotions. DBT gave me a step by step guide and I've relied on those skills. It didn't cure my MDD but it helped me manage it. We've since found a treatment (ketamine) that fixes my MDD and even my GAD for the most part and having internalized those skills has helped me immensely in living life on more than survival mode.

I'd check with major clinics in your area first. Look for a robust program with a lot of resources. Ideally it should be set up so that you're in group and individual therapy. The length of time varies. Mine was roughly a year with meeting once a week in group and once a week with my individual T. I've known some that were more intensive with two or three meetings a week over a shorter period of time.

If you're anxious about the group piece, finding a T trained as a DBT trained (again likely at a place that has a DBT program) would still be a great resource and could still help you with the skills perhaps in a more tailored way.