Dialectical Behavior Therapy, commonly known as DBT is a type of cognitive-behavioral therapy. DBT was developed by Dr. Marsha Linehan in the late 1980s to treat Borderline Personality Disorder (BPD), however, it has gained recognition for its effectiveness in treating a variety of mental health disorders such as depression, anxiety, and eating disorders.
The word “dialectical” means integrating opposites. In DBT this refers to the balance between acceptance and change. DBT therapy focuses on helping individuals accept their current situation while simultaneously working towards positive changes. This dual approach makes DBT unique and highly effective for those struggling with intense emotions and destructive behaviors.
Comprehensive DBT is an evidence-based treatment. In order for DBT therapy to be considered adherent, all components must be offered:
- Weekly individual session
- Weekly DBT skills group
- Access to phone coaching with your provider
- Weekly consultation for your DBT therapist
All four of these factors must be offered for a program to be considered comprehensive DBT.
Weekly Individual Therapy
DBT sessions are both structured and flexible. At the start of each session, you and your therapist will set an agenda, but your therapy goals are driven by what you consider important. Your therapist will act as your coach, guiding you to help you live a more meaningful life.
Weekly Skills Training
There are four modules for the DBT skills group: mindfulness, distress tolerance, emotional regulation, and interpersonal effectiveness. Each of these play a crucial role in helping people.
1. Mindfulness
Mindfulness is the practice of being fully present in the moment without judgment. In DBT, mindfulness skills help individuals become more aware of their thoughts, feelings, and surroundings. This heightened awareness allows them to respond to situations more thoughtfully rather than reacting impulsively. Regular mindfulness practice can lead to increased emotional stability and improved mental clarity.
2. Distress Tolerance
Distress tolerance skills teach individuals how to cope with these moments without resorting to harmful behaviors. Instead of trying to escape or avoid discomfort, distress tolerance encourages acceptance and resilience. Some techniques used in distress tolerance include self-soothing activities, creating a pro and con list, distraction methods, and radical acceptance. By building these skills, individuals can face difficult situations with greater confidence and composure.
3. Emotion Regulation
Emotion regulation involves understanding and managing intense emotions effectively. For many, overwhelming emotions can lead to impulsive actions and negative outcomes. DBT offers strategies to identify, label, and modulate these emotions.This includes recognizing emotional triggers, reducing vulnerability to negative emotions, and increasing positive experiences. Emotion regulation helps individuals achieve a balanced emotional state, leading to healthier relationships and decision-making.
4. Interpersonal Effectiveness
Healthy relationships are vital for mental well-being. Interpersonal effectiveness skills focus on improving communication, setting boundaries, and maintaining positive relationships. These skills are essential for navigating social interactions and resolving conflicts constructively. By mastering these skills, individuals can build stronger, trusting, more fulfilling connections with others.
Phone Coaching
When you’re feeling overwhelmed and stuck, you can reach out to your therapist between sessions. You can call or text them for a brief, focused coaching call lasting 10-15 minutes. This support helps you implement skills during a crisis.
Consultation for the Therapist
An important part of a DBT program is that your therapist is part of a consultation team with other DBT therapists. This team helps your therapist stay consistent with the DBT model and provides support when they need it. This ensures your therapist can be the most effective provider for you.
Who Can Benefit From DBT?
DBT is particularly beneficial for individuals who struggle with emotional dysregulation, self-harm, and suicidal ideation. Its structured approach and practical skills make it an effective treatment option for those seeking long-term emotional and behavioral change.
Dialectical Behavior Therapy For Children and Adolescents
If your child has been struggling to manage emotions, we offer supportive online DBT-C parenting classes to give you the tools you need to help your child succeed. Sign up to learn more about our parenting group.
Dialectical Behavior Therapist
Our therapists have all received training on Comprehensive DBT, which is the highest quality form of DBT. The program has specific protocols and methods to ensure the integrity of the framework. To learn more about how DBT can help, schedule a free consultation with one of our expert psychologists and take the first step towards healing and growth.
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