You might have heard of Dialectical Behavioral Therapy, referred to as DBT, but have you ever wondered what this type of therapy looks like?
Dialectical Behavioral Therapy, DBT, is a structured therapy that teaches four core skills to help people manage emotions, behaviors, and thoughts. The four pillars of DBT include distress tolerance, mindfulness, emotional regulation, and interpersonal effectiveness. "Dialectical" means combining opposite ideas; DBT is focused on helping people accept the realities of their lives and behaviors, as well as supporting them in learning how to provoke meaningful change. DBT is an evidence based practice and was developed by Dr. Marsha Linehan. Below are some examples of DBT techniques to help facilitate that change.
Distress Tolerance:
Aims to increase tolerance of negative emotions in productive ways. These skills are effective in crisis situations.
5 Skills you can try:
Self-Soothe
Radical Acceptance
STOP
TIP(P)
Distract
Mindfulness:
Aims to improve the ability to accept and be present in the current moment. Helpful in managing stress and regulating our nervous systems.
5 Skills you can try:
Wise Mind
Mindful Walking
Nonjudgemental Stance
Self Check-in
Observe
Emotional Regulation:
Aims to understand, manage, and change intense emotions that impact daily life.
5 Skills you can try:
Mindfulness of Current Emotions
Check the Facts
Opposite Action
Accumulate Positive Emotions
Problem Solving
Interpersonal Effectiveness:
Aims to provide techniques to communicate with others in a way that is assertive, maintains self-respect, and strengthens relationships.
5 Skills you can try:
Validation
Walk the Middle Path; Dialectics
Objectives Effectiveness: DEAR MAN
Self-Respect: FAST
Keep Relationship: GIVE
Benefits of Dialectical Behavioral Therapy:
Diversified coping skills
Improved communication skills
Ability to set and maintain boundaries
Self-advocacy skills
Ability to effectively regulate emotions
Improves quality of life
Increased ability to identify and label emotions
A better sense of self and a deeper sense of self-compassion
Ability to be present and mindful in daily life.
Improved ability to manage stress and incorporate relaxation, self-care, and mindfulness in daily life.
Improve self-confidence and reduce feelings of anxiety, depression, or overwhelm.
And more!
Who is DBT for?
DBT is effective in many populations including adults, adolescents, and children. DBT has proven to be effective for treating and managing a variety of different mental health conditions and symptoms, including:
Depression
Anxiety
Trauma or PTSD
Borderline personality disorder,
Eating disorders
Self-harm
Substance use or abuse
Neurodivergence
Suicidal thoughts
Intense emotions
Low self-esteem or lack of self-identity
And more
Affirmations to take with you!
DBT Affirmations focus on acceptance and change. These affirmations encourage us to accept ourselves and our situations while also inspiring us to create change where possible.
Check out the affirmations listed here and see if these resonate with you.
Interested in starting DBT?
Ready to pursue DBT? The main goal of mental health professionals who utilize DBT is to create a balance between validation (acceptance) of who you are and your unique challenges and the benefits of change. A DBT therapist will teach you new skills to improve emotional regulation, mindfulness, interpersonal effectiveness, and distress tolerance. A therapist can offer tailored interventions for coping and identifying underlying stressors and triggers while facilitating a deeper healing process. Additionally, a mental health professional can address other elements of your mental health that might be contributing to these symptoms.
At Balanced Minds Psychology & Wellness we specialize in assisting individuals navigating life’s challenges. To learn more about me and the services I provide, checkout my profile. If you are ready to start the therapy process, contact us today to start a free consultation.
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