Dialectical Behavior Therapy (DBT)

What is Dialectical Behavior Therapy?

Dialectical behavior therapy (DBT) is an evidence-based therapy model that provides clients with a wealth of skills to help them feel regulated and excel at maintaining meaningful relationships. DBT skills consist of four categories: mindfulness, emotion regulation, interpersonal effectiveness, and distress tolerance skills.

Individuals who have found longstanding growth through DBT are those who often feel overwhelmed, unable to self-soothe emotional reactions, have difficulty resisting impulsive thoughts and actions, or experience turbulent relationships. This modality is flexible and effective whether someone has experienced these challenges throughout their life or is experiencing a drastic change and is having difficulty coping. DBT naturally inspires self-empowerment as it involves the practice of its skills outside of therapy. Through intentional practice, individuals begin to feel whole, worthy of growth and acceptance, and able to fully experience deep connections with themselves and others.

The History of DBT

DBT was created by Dr. Marsha Linehan, whose career led her to research and pursue effective treatment for those who experienced borderline personality disorder (BPD) or suicidality. While DBT remains an effective therapy for these experiences, its efficacy extends to individuals who experience anxiety, trauma responses, substance use, and other natural reactions to life stressors. DBT is rooted in the balance between validation, change, and acceptance. Its wisdom reflects that individuals may not be responsible for the devastating things that have happened and led to destabilization, and simultaneously, they have an active and intentional role in their recovery and pursuit of a life worth living.

DBT Skills

Mindfulness

These are the foundational skills of DBT. Mindfulness skills help individuals center themselves in the present moment without judgment or attachment to an outcome. With practice, individuals can overcome patterns that have led them to feel attached to unhelpful habits that have become automatic. As a result, individuals feel awake, alive, and intentional.

Emotion Regulation

These skills aim to reduce the weight of emotional suffering. Individuals learn how emotions play a crucial role in their lives and why trying to get rid of emotions is counterproductive. Instead, these skills focus on reducing the intensity of emotions or changing the emotions during times when they feel destructive.

Interpersonal Effectiveness

These skills focus on relationships. Individuals learn how to become effective at strengthening current relationships, building new ones, and navigating conflict within relationships. These skills can be applied to relationships at wwnork, home, and within other contexts.

Distress Tolerance

These skills are for unique situations that require action when the situation cannot be immediately avoided or changed. With practice, individuals are able to tolerate and accept distress without turning towards damaging coping mechanisms. These skills help individuals slow down when they often feel overwhelmed and make quick decisions that may not be helpful.

DBT may be a good fit for you if you feel ready to pursue an active role in learning how to change patterns that have led to unhappiness. Individuals who engage and practice DBT concepts outside of therapy often notice a significant positive shift in their autonomy and lifestyle. Through DBT, a life worth living becomes attainable.