What Is Dialectical Behavioral Therapy (DBT)?
Dialectical Behavioral Therapy (DBT) is a type of cognitive behavioral therapy (CBT). The goal of this type of therapy is to teach people how to live in the moment, rather than dwelling on the past or future. It also helps people develop healthy coping mechanisms, improve their relationships, and regulate their emotions. DBT was initially developed to treat borderline personality disorder (BPD), but it has grown exponentially to include the treatment of other mental illnesses, such as depressive disorders, anxiety, and post-traumatic stress disorder. This type of therapy can assist those with self-destructive behaviors and those who struggle to control their emotions.
Why Was DBT Developed?
DBT was developed in the late 1980s, after it was discovered that CBT was not as effective for treating disorders like BPD. The doctors who developed this type of therapy added techniques to cognitive behavioral therapy, such as incorporating “dialectics,” which is a philosophical concept that states that everything is composed of opposites, and the change that occurs when there is a “conversation” between two opposing forces. Furthermore, DBT incorporates validation into cognitive behavioral therapy to increase the chances of cooperation for personal change and growth.
How Is DBT Structured in Therapy Settings?
DBT can be done either one-on-one or in a group, depending on the situation and specific client needs. To successfully complete DBT, the clinician meets with a consultation team. This team is not only there to help the client but also to support the clinician in coping with the emotional demands of the client. These consultation teams can help the therapist navigate complex issues in relation to the client’s therapeutic needs.
What Are the Four Core Strategies of DBT?
DBT effectively changes one’s behavior by using four main strategies: Mindfulness, distress tolerance, interpersonal effectiveness, and emotion regulation. Mindfulness is the most important strategy that one will learn throughout dialectical behavioral therapy; It helps one focus on the present, which, in turn, helps one pay attention to what is happening inside, as well as outside. Mindfulness can assist in slowing down one’s thoughts and help focus on healthy coping skills for times of emotional pain. It can also help individuals stay calm and avoid impulsive behavior. Distress tolerance helps you accept not only your current situation, but also yourself. This acceptance prepares you for intense emotions and empowers you to cope with them in a more positive way. Interpersonal effectiveness helps you become more assertive in your relationships and gives you the ability to say “no,” while maintaining a healthy, positive relationship. By learning to listen and communicate more effectively, you will be able to deal with challenging people while remaining true to your values. Finally, emotional regulation can assist you in effectively navigating powerful feelings. It can reduce your emotional vulnerability and help you have more positive emotional experiences.
Take a minute to focus on your breathing. Notice the feeling of each inhale and exhale. Watch your lungs expand and deflate. Watch your body relax. This is mindfulness: taking a moment to slow down and focus on yourself. Take it a step further: identify the negative thoughts coming to the front of your mind. If you are feeling angry and want to destroy something, do the opposite. Doodle, paint, or make something new. This is called practicing emotional regulation.
Who Can Benefit From DBT?
DBT is effective for many people, not only those with BPD, but also people with attention-deficit/hyperactivity disorder (ADHD), bipolar disorder, generalized anxiety disorder, and depressive disorders. DBT is also known to be effective in treating suicidal thoughts and ideations. It is effective regardless of age, gender identity, and race. However, the only way to know if DBT is the right path for you is to have a conversation with your healthcare provider.
This type of therapy helps clients feel safe, accept themselves, and manage their emotions. It can help regulate destructive or dangerous impulsive behaviors, as well as allow the client to engage in more positive communication in their relationships. This therapy identifies and changes negative thinking patterns and pushes for positive behavior. DBT comes from the idea that bringing both acceptance and change together promotes better results than focusing on acceptance or change separately. The focus of dialectical behavioral therapy is to reassure the client that it is okay to accept their experience and change negative behaviors at once.
How Can DBT Help You Build a More Balanced Life?
DBT offers a tangible way to move toward balance by merging acceptance and change in an empowering, structured approach. Through consistent practice of mindfulness, distress tolerance, interpersonal effectiveness, and emotion regulation, individuals learn to stay present, manage overwhelming emotions, and build healthier relationships. While DBT initially targeted BPD, its benefits extend far beyond, helping many people establish safer, more meaningful lives. If you believe DBT might be right for you, speak with your healthcare provider or a trained therapist. By embracing DBT’s dual emphasis on acceptance and change, you can strengthen your coping skills, enhance your emotional well-being, and work toward a more positive future.
Individual Online Therapy in Florida, Idaho, South Carolina, and Utah
At Calming Transformations Counseling, our therapists understand life can be hard and can affect our emotional and mental health. We also serve those with anxiety, stress, depression, or relationship issues, who may be religious. Sessions can be held through online therapy in the states of Florida, Idaho, South Carolina or Utah, or walk and talk therapy in Hillsborough County, Florida. Contact us today to schedule a session and take the first step toward a more peaceful life.
About the Author
Chad Thompson, LCSW, is a Licensed Clinical Social Worker providing walk-and-talk therapy in Tampa, Florida, combining the benefits of movement with clinical practices. Telehealth services are also available across Florida, Idaho, Ohio, South Carolina, and Utah. With a unique background in cinema studies and over a decade in hospitality,