What is Dialectical Behavioral Therapy (DBT)?
Dialectical Behavioral Therapy, or 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, instead of the past or the future, as well as help people develop healthy coping mechanisms, improve their relationships, and regulate their emotions. DBT was originally developed to treat borderline personality disorder, or BPD, but it has grown exponentially to include the treatment of other mental illnesses, such as depressive disorders and post-traumatic stress disorder. This type of therapy can assist those with self-destructive behaviors, and those who have difficulty controlling their emotions.
How was DBT Developed and Why?
Dialectical Behavioral Therapy was developed in the late 1980s, after it was discovered that CBT was not as effective for treating disorders like borderline personality disorder. The doctors who developed this type of therapy added techniques to cognitive behavioral therapy, such as incorporating “dialectics,” a philosophical concept that states everything is composed of opposites and change occurs when there is a “conversation” between two opposing forces. Furthermore, DBT incorporates validation into cognitive behavioral therapy to increase cooperation and support personal growth.
What Makes Dialectical Behavioral Therapy Different from Cognitive Behavioral Therapy?
DBT can be done either one-on-one or in a group, depending on the situation and specific client needs. To successfully complete DBT, clinicians meet with a consultation team to help both the client and themselves cope with the emotional demands of therapy. These consultation teams assist therapists in navigating complex issues related to the client’s therapeutic needs.
What Are the Core Principles of DBT?
This type of therapy focuses on many coping skills; acceptance and change are two of the main concepts. To achieve mental health success, DBT teaches individuals to accept and tolerate their circumstances while making positive changes in their behaviors and interactions. It emphasizes analyzing destructive behaviors, replacing unhelpful thoughts and actions, and communicating personal needs effectively. DBT provides a new skill set to enhance capabilities and recognize positive attributes.
How Does DBT Use Mindfulness and Other Strategies?
DBT effectively changes behavior using four main strategies: mindfulness, distress tolerance, interpersonal effectiveness, and emotion regulation.
- Mindfulness helps individuals focus on the present, paying attention to internal and external experiences, and coping healthily with emotional pain.
- Distress Tolerance encourages acceptance of current situations and self, preparing individuals for intense emotions and empowering them to cope positively.
- Interpersonal Effectiveness fosters assertiveness and healthy relationships, enabling better communication and boundary-setting.
- Emotion Regulation assists in managing powerful feelings, reducing vulnerability, and creating positive emotional experiences.
How Does DBT Help Regulate Emotions and Behaviors?
Take one 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 your negative thoughts. If you feel angry and want to destroy something, do the opposite. Doodle, paint, or make something new. This is practicing emotional regulation.
Who Can Benefit from DBT?
Dialectical Behavioral Therapy is effective for many people, not just those with borderline personality disorder. It can also help individuals with ADHD, bipolar disorder, generalized anxiety disorder, and depressive disorders. Additionally, DBT has proven effective in treating suicidal thoughts and ideations.
Is DBT the Right Therapy for You?
DBT is effective across ages, genders, and races. However, the only way to determine if it’s right for you is by consulting your healthcare provider.
How Does DBT Balance Acceptance and Change?
This type of therapy finds ways to make clients feel safe, accept themselves, and manage their emotions. It helps regulate destructive or dangerous impulsive behaviors and fosters positive communication in relationships. By combining acceptance and change, DBT promotes better results than focusing on either aspect separately.
What Are the Real-Life Benefits of Practicing Dialectical Behavioral Therapy?
DBT offers a structured approach to balance acceptance and change. Through consistent practice of its core strategies, individuals learn to stay present, manage overwhelming emotions, and build healthier relationships. By embracing DBT’s dual emphasis on acceptance and change, individuals can enhance their coping skills, improve emotional well-being, and create 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. Book an appointment or contact us today to schedule a session and take the first step toward a more peaceful life.
