DBT (Dialectical Behaviour Therapy)

- practical skills for calming emotions

Contents:

• What is DBT

• Core Components

• How Does DBT work?

• What else is in the DBT toolkit?

• How to join a DBT group

• DBT for Children

  In the ever-evolving landscape of mental health care, various therapies have emerged to help individuals navigate their emotional and psychological challenges. One such transformative approach is Dialectical Behavior Therapy, commonly known as DBT. Whether you're new to the concept or seeking to deepen your understanding, this friendly guide will walk you through the essentials of DBT and how it can foster a healthier, more balanced life.

What is DBT?

Dialectical Behavior Therapy is a type of cognitive-behavioral therapy (CBT) developed by psychologist Marsha M. Linehan in the late 1980s. It is particularly designed to help people who struggle with very intense emotions. Originally designed to treat borderline personality disorder (BPD), DBT has since proven effective for a range of other mental health issues, including

• Self-harm.

• Suicidal behavior.

• Post-traumatic stress disorder (PTSD).

• Substance use disorder.

• Eating disorders, specifically binge eating disorder and bulimia.

• Depression

• Anxiety

The treatment is structured and straightforward, ideally in groups, using coaching, mindfulness, worksheets, homework and available support between sessions.

The term "dialectical" refers to the integration of opposites. In the context of DBT, it represents the balance between acceptance and change. This dual focus helps individuals learn how to tolerate distress and accept their current situation while simultaneously working towards positive change. In this sense, it is very similar to ACT (see my ACT blog), and both approaches also use mindfulness extensively.

Core Components of

DBT

DBT is structured around four main components, each addressing different aspects of emotional and behavioral regulation:

1. Mindfulness

Mindfulness is the cornerstone of DBT, emphasizing the importance of being present in the moment. It involves learning to observe and describe your thoughts, feelings, and sensations without judgment. Practicing mindfulness helps you become more aware of your reactions and develop a greater sense of control over your emotions.

2. Distress Tolerance

Life is full of stressful situations, and distress tolerance skills equip you to handle them without resorting to harmful behaviors. This component teaches techniques for enduring and surviving crises without making them worse. It includes strategies like self-soothing, distraction, and finding meaning in difficult times.

3. Emotion Regulation

Understanding and managing emotions can be challenging, especially when they are intense and overwhelming. Emotion regulation skills help you identify and label your emotions, reduce their intensity, and respond to them in healthier ways. By learning to regulate your emotions, you can improve your overall mood and reduce impulsive actions.

4. Interpersonal Effectiveness

Healthy relationships are crucial for well-being, and interpersonal effectiveness skills focus on improving communication and relationship-building. These skills help you express your needs, set boundaries, and navigate conflicts constructively. By enhancing your interpersonal interactions, you can create more supportive and fulfilling relationships.

How Does DBT Work?

DBT typically involves a combination of individual therapy, group skills training, phone coaching, and therapist consultation teams. Let's break down each component:

• Individual Therapy: One-on-one sessions with a DBT-trained therapist provide personalized support and guidance. These sessions focus on addressing specific challenges and working on goals tailored to your needs.

• Group Skills Training: In a group setting, participants learn and practice DBT skills together. This communal aspect fosters a sense of shared experience and support, making it easier to apply these skills in real-life situations.

• Phone Coaching: DBT therapists often offer phone coaching between sessions to provide immediate support when you encounter difficult situations. This ensures you can use DBT skills effectively in the moment.

• Therapist Consultation Teams: DBT therapists participate in regular consultation meetings with other DBT practitioners. These teams provide support, enhance therapist skills, and ensure adherence to DBT principles.

Why Choose DBT?

DBT offers several unique benefits that make it a powerful tool for personal growth and healing:

• Structured Approach: The structured nature of DBT ensures a comprehensive treatment plan, addressing various aspects of emotional and behavioral health.

• Skill-Building: DBT equips you with practical skills that can be applied in everyday life, fostering long-term resilience and self-sufficiency.

• Holistic Focus: By balancing acceptance and change, DBT helps you embrace your current self while striving for improvement, creating a holistic approach to mental health.

• Community Support: Group sessions and phone coaching provide a network of support, making the journey towards healing less isolating.

What is in the DBT Toolkit?

DBT uses some helpful mnemonics to remind clients to use their skills to tolerate distress, for example:

ACCEPTS

• Activities: Use positive activities you enjoy

• Contribute: Help out others in the community

• Comparisons: Compare yourself to those less fortunate

• Emotions (other): Make yourself feel something different by provoking humor or happiness

• Push away: Temporarily focus on something else

• Thoughts (other): Force yourself to think about something else

• Sensations (other): Do something that has a strong sensation like a take a cold shower or eat spicy food

Or to be assertive:

DEARMAN

• Describe one’s situation

• Express why this is an issue and how you feel

• Assert yourself by asking for what you want

• Reinforce your position by offering positive consequences

• Mindful of the situation by focusing on what you want and ignoring distractions

• Appear confident even when you don’t feel it

• Negotiate with hesitant people and come to a comfortable compromise

Each of these youtube videos teaches a certain skill useful from the DBT toolkit.

https://www.youtube.com/watch?v=yyH1JLZcVR8

https://www.youtube.com/watch?v=yyH1JLZcVR8

DBT for Children

DBT can be modified for children as they learn to manage their huge emotions through distress tolerance skills based on mindfulness. There isn’t time to cover this topic, however more information can be found here :

More information

Final Thoughts

Dialectical Behavior Therapy is a dynamic and empowering approach to mental health care. By focusing on mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness, DBT offers a comprehensive toolkit for navigating life's challenges. Whether you're seeking to overcome specific issues or enhance your overall well-being, DBT can guide you towards a more balanced, fulfilling life.

If you or someone you know could benefit from DBT, consider reaching out to a qualified DBT therapist. Embrace the journey of self-discovery and change, and remember, it's never too late to start building a healthier, happier you.