Dialectical behavior therapy (DBT) falls under the umbrella of cognitive behavioral therapy (CBT). It is a modality that focuses on acceptance and change by teaching several important skills.
If you’re dealing with intense emotions related to a mental health issue, DBT can make it easier to manage your feelings and cope in healthier, more productive ways. This type of therapy is used to treat everything from anxiety and depression to borderline personality disorder, PTSD, and even eating disorders.
Let’s take a closer look at how DBT works, including some of the core principles, so you can determine if it’s the right approach for your needs.
How Does DBT Work?
There are four key areas within the DBT modality that you’ll focus on as you go through treatment.
The first area is mindfulness. Practicing mindfulness allows you to stay grounded in the present with less judgment and more kind attention. You’ll learn how to allow your thoughts and feelings to come and go, without acting on them.
The next key area is distress tolerance. If you have a hard time dealing with difficult situations or negative thoughts, this area is extremely important. You’ll learn to cope with intense emotions in healthy ways without resorting to coping mechanisms that could be harmful.
Next is emotional regulation, which will make it easier to understand your emotions, so you can start working through them and responding to them in more productive ways.
Finally, you’ll work on interpersonal effectiveness. This is a strategy that will help you express your needs, set boundaries, and navigate your relationships in healthy ways so you can form better connections with yourself and others.
What to Expect
There are several components to dialectical behavior therapy to know about before you start working through your sessions. You’ll start out with individual therapy and continue one-on-one sessions each week with your therapist.
During these sessions, you’ll discuss your goals and challenges and any personal issues you’re struggling with. Your therapist will help you reinforce the skills you learn each week so you can take them with you into your daily life.
You will also participate in weekly group sessions. These training sessions feel more like a class, where you and others go through the skills you’re learning and how to apply them in the real world. These group sessions can help you see how others are handling things and serve as a motivational tool to keep going.
It’s also not uncommon to stay in touch with your therapist in between sessions. Phone coaching helps provide support when you need it the most. It also allows your therapist to offer you real-time guidance to ensure you’re applying the skills you’re learning in DBT to daily situations.
What Are the Benefits?
If you’re wondering whether DBT is right for you, consider some of the biggest benefits.
The biggest “pro” to this modality is that it can help you learn how to manage your emotions. It’s especially effective for people who are struggling with negative thoughts about themselves or for those who might have considered self-harm.
DBT is also beneficial for improving self-awareness. When you’re more aware of your feelings, thoughts, and behaviors, you’ll start to see how they connect with one another. This can lead to better decision-making progress and healthier lifestyle choices.
If you struggle with relationships due to mental health issues, dialectical behavior therapy can help with everything from improved communication skills to assertiveness. You’ll also become more aware of your own needs, as well as the needs of others.
If you’re interested in learning more about DBT therapy and whether it’s right for you, I’m happy to answer questions or help you set up a consultation.
