The Basics of Dialectical Behavior Therapy

Dialectical behavior therapy (DBT), often miscalled dialectical behavioral therapy, is a type of cognitive behavioral therapy that has gained popularity for treating a wide range of mental health issues. Developed by Dr. Marsha Linehan in the late 1980s, DBT was originally designed to help individuals struggling with borderline personality disorder (BPD).

Its use has since expanded to treat a variety of conditions, including depression, anxiety and eating disorders. To decide if DBT is right for you or a loved one, you need to understand the basics of DBT, its core principles and how it can help individuals regulate their emotions and improve their lives.

Understanding DBT: The Core Components

DBT combines cognitive behavioral techniques with concepts from Eastern mindfulness practices. It focuses on teaching individuals how to regulate emotions, tolerate distress and improve interpersonal relationships. Here are the four main components of DBT:

Mindfulness

Mindfulness is the practice of being present in the moment and aware of your thoughts, feelings and surroundings without judgment. In DBT, mindfulness skills help individuals stay grounded and focused, which can reduce impulsive behaviors and emotional reactions.

Distress tolerance

Distress tolerance skills are designed to help individuals cope with intense emotions and difficult situations without resorting to harmful behaviors. These skills include techniques like self-soothing, distraction and improving the moment.

Emotion regulation

Emotion regulation is all about understanding and managing your emotions. DBT teaches individuals how to identify and label their emotions, reduce vulnerability to negative emotions and increase positive emotional experiences.

Interpersonal effectiveness

Interpersonal effectiveness skills help individuals communicate more effectively and assertively. These skills focus on maintaining relationships, setting boundaries and balancing personal needs with the needs of others.

How DBT Works: The Structure of Therapy

DBT therapy is typically delivered in a structured format that includes individual therapy, group skills training and phone coaching. DBT therapists use a comprehensive approach to support patients in various settings, allowing for the effective application of DBT skills in real-life situations.

Individual therapy

In individual therapy sessions, patients work one-on-one with a DBT therapist to address specific issues and develop personalized strategies for change. These sessions focus on understanding the patient’s unique challenges and applying DBT skills to real-life situations.

Group skills training

Group skills training is an essential part of DBT. In these sessions, patients learn and practice DBT skills in a supportive group setting. Group sessions are often held weekly and cover each of the four core components of DBT.

Phone coaching

Phone coaching provides clients with real-time support and guidance from their therapist between sessions. This component helps clients apply DBT skills in everyday situations and prevent crises.

Potential Benefits of DBT

DBT is used to treat a variety of mental health conditions. Here are some of the key potential benefits of DBT.

Improved emotion regulation

One of the primary goals of DBT is to help individuals learn how to regulate their emotions. By teaching skills like mindfulness and emotion regulation, DBT can help reduce emotional reactivity and improve emotional stability.

Enhanced coping strategies

DBT provides individuals with a toolbox of coping strategies to manage distressing emotions and situations. This can lead to a decrease in self-destructive behaviors and an increase in overall well-being.

Better interpersonal relationships

Interpersonal effectiveness skills help individuals communicate more effectively and build healthier relationships. By learning to set boundaries and assert their needs, patients can improve their interactions with others.

Increased resilience

DBT encourages individuals to build resilience by developing a greater sense of self-awareness and self-acceptance. This can lead to a more balanced and fulfilling life.

Who Can Benefit From DBT?

DBT can be particularly effective for individuals who struggle with intense emotions and impulsive behaviors. It is commonly used to treat conditions such as:

• Borderline Personality Disorder (BPD)
• Depression
• Anxiety Disorders
• Substance Use Disorders
• Eating Disorders
• Post-Traumatic Stress Disorder (PTSD)

Additionally, DBT can be beneficial for anyone seeking to improve their emotion regulation, coping skills and interpersonal relationships.

Finding a DBT Therapist

If you’re interested in exploring DBT, it’s important to find a qualified DBT therapist. Here are some tips for finding the right therapist for you:

Check credentials

Look for therapists who are trained and certified in DBT. Many therapists have additional training in cognitive behavioral therapy and mindfulness practices, which can enhance their DBT skills.

Ask about experience

When interviewing potential therapists, ask about their experience working with patients who have similar challenges to yours. A therapist with experience in your specific area of concern can provide more targeted support.

Consider compatibility

Therapy is a collaborative process, and it’s important to find a therapist with whom you feel comfortable. Consider scheduling an initial consultation to see if the therapist is a good fit for your needs.

A Powerful Therapeutic Approach

DBT is a powerful therapeutic approach that can help individuals learn to regulate their emotions, cope with distress and improve their relationships. With its combination of cognitive behavioral techniques and mindfulness practices, DBT offers a comprehensive framework for personal growth and emotional well-being.

Whether you’re struggling with a specific mental health condition or simply looking to improve your emotional skills, DBT could be a valuable tool on your journey to a healthier, more balanced life.

Cedar Hills Hospital in Portland, Oregon, provides an outpatient DBT skills program in person and virtually. To learn more or schedule a level-of-care assessment, please call 971-228-8000.