What Is DBT? A Beginner’s Guide to Dialectical Behavior Therapy
Dialectical Behavior Therapy, or DBT, is a powerful therapeutic approach designed to help people manage intense emotions and improve relationships. If you've been struggling with overwhelming feelings or difficulties in your personal life, DBT might be just what you need. Let's dive into what DBT is all about and how it can help.
What is DBT?
DBT is a type of psychotherapy that combines cognitive-behavioral techniques with mindfulness practices. The term "dialectical" refers to the balance between two seemingly opposite concepts: acceptance and change. In DBT, you learn to accept yourself and your emotions while also working to change unhelpful behaviors and thought patterns.
The Four Key Skills of DBT
DBT focuses on teaching four essential skills:
1. Mindfulness
Mindfulness is the foundation of DBT. It's about being fully present in the moment and observing your thoughts and feelings without judgment. This skill helps you become more aware of your experiences and make conscious choices rather than reacting impulsively.
2. Emotion Regulation
This skill helps you understand, manage, and change intense emotions that are causing problems in your life. You'll learn to identify and label emotions, reduce emotional vulnerability, and increase positive experiences.
3. Distress Tolerance
Distress tolerance skills teach you how to cope with difficult situations without making them worse. These techniques can help you get through crises without resorting to harmful behaviors.
4. Interpersonal Effectiveness
These skills focus on improving your relationships and communication. You'll learn how to express your needs, set boundaries, and navigate conflicts more effectively.
What to Expect in DBT
If you decide to try DBT, you can expect a structured approach that includes both individual and group sessions. You'll learn practical skills and techniques, practice them in real-life situations, and track your progress using tools like diary cards.
DBT is not a quick fix – it typically involves several stages of treatment, from crisis stabilization to pursuing long-term goals. The process requires commitment and practice, and many people find it incredibly rewarding.
Is DBT Right for You?
While DBT was initially developed for people with borderline personality disorder, it has been found effective for a wide range of challenges, including depression, anxiety, and substance abuse.
A study compared DBT outcomes for individuals with BPD alone and those with BPD and co-occurring SUD. They found:
Both groups showed significant improvements in depression, anxiety, and coping skills after a 28-day intensive DBT program.
The BPD-only group had slightly better improvement in depression symptoms (31% reduction vs. 29% for BPD+SUD).
Both groups improved equally in anxiety symptoms.
The BPD+SUD group showed greater improvement in dysfunctional coping (28.1% vs. 22.5% for BPD-only).
Both groups increased their use of DBT skills similarly.
If you struggle with intense emotions, relationship difficulties, or self-destructive behaviors, DBT might be worth exploring. Remember, seeking help is a sign of strength, not weakness. If you're interested in trying DBT, reach out and determine if it's the right approach for you.
References:
Buono, F. D., Larkin, K., Rowe, D., Perez-Rodriguez, M. M., Sprong, M. E., & Garakani, A. (2021). Intensive dialectical behavior treatment for individuals with borderline personality disorder with and without substance use disorders. Frontiers in Psychology, 12, 629842.
Linehan, M. M. (2015). DBT® skills training manual (2nd ed.). Guilford Press.
