DBT And What It Helps With
There are many approaches to psychotherapy. If you’re looking to talk to someone, you might feel overwhelmed by your options. DBT has been around since the 1970s, but it’s becoming more popular as people know what specialized approaches to look for when they’re seeking therapy. Anyone with difficulty managing and regulating their intense emotions can benefit from DBT.
What is Dialectical Behavior Therapy?
Dialectical behavior therapy (DBT) is based on the ideals of cognitive behavioral therapy (CBT). Behavior therapies are types of psychotherapy that help you change your preconceived notions about the world and regulate your emotional responses to stress. Through DBT, you’ll learn to radically accept the circumstances in your life, avoid emotional outbursts and rash actions, and change your dysfunctional behaviors. DBT is focused developing on four main skills.
What skills does DBT develop?
Mindfulness
Mindfulness teaches you to slow down and focus on your physical sensations and emotions without judgment. When you’ve practiced mindfulness, in times of stress you’ll avoid catastrophizing and worrying about the future. Mindfulness allows you to come back into your body and your immediate surroundings and feelings, accepting them all as they come.
Interpersonal effectiveness
Many people have trouble communicating and setting appropriate boundaries in their relationships. In reality, boundaries are necessary for healthy relationships. DBT will teach you how to be more assertive, advocate for yourself, and listen to others. Interpersonal effectiveness is about respect for yourself and the people you interact with.
Distress tolerance
DBT gives you the skills to cope with stress in healthy ways. When you’re in crisis, it’s easy to get caught up in the moment. Distress tolerance teaches you how to appropriately self-soothe, distract from the situation with healthy coping mechanisms, and think objectively about your situation.
Emotion regulation
Since DBT was originally developed to help those with borderline personality disorder, one of its unique therapeutic approaches is emotion regulation. People with borderline personalities have intense emotional responses and have a hard time controlling them. Emotion regulation teaches you to specifically name your emotions, identify how they’re affecting your behaviors, and change them from negative to positive.
What conditions does DBT help with?
DBT was originally developed to help those with borderline personality disorder who weren’t responding to traditional methods of CBT. In the decades since its inception, therapists have found success in treating a wide spectrum of mood and personality disorders and other mental health issues. A wide variety of people will benefit from learning radical acceptance, shifting their preconceived notions about themselves and others, and understanding their emotional responses. DBT can be an effective treatment for:
autism spectrum disorder
post-traumatic stress disorder
bipolar disorder
major depressive disorder and suicidal tendencies
generalized anxiety
attention-deficit hyperactive disorder
obsessive-compulsive disorder
substance abuse
What do DBT sessions look like?
A therapist specializing in DBT will take you through four stages of therapy. After their initial assessment, they’ll start by addressing your most destructive behaviors. These can be things such as self-harm, suicidal ideation, or substance abuse. The second stage involves addressing secondary issues like trouble with interpersonal communication and emotional responses. In the third stage, you’ll work on changing your self-image and growing your self-esteem. The final stage puts everything together, and you’ll speak with your therapist about how you can get the most out of life with your DBT skills.
Should you try DBT?
If you’re struggling with your emotions and mental health, DBT might be right for you—especially if you’ve tried other therapies that don’t seem to be what you need. You can use online databases and your insurance provider to search for therapists who practice DBT near you. With the advent of online therapy, you may even see a therapist who lives across your state.
To learn more about how Dialectical behavior therapy (DBT) can help your mental and emotional well-being, please reach out to us.
