DBT Therapy
What Is Dialectical Behavioral Therapy (DBT)?
Dialectical Behavioral Therapy (DBT) is a psychotherapy approach that can help you manage emotions more effectively, change problematic behavior patterns, and improve interpersonal skills to address life challenges. DBT encourages a balanced acceptance of yourself and your emotions, thereby promoting personal growth and positive change.
DBT therapy is commonly recommended to those experiencing mood disorders, self-harm behaviors, substance abuse disorders, the aftermath of trauma, or who have been diagnosed with Borderline Personality Disorder (BPD). Additionally, DBT therapy can be utilized for adults or adolescents who struggle with impulsivity or overwhelming emotions that are hard to manage—such as anger, sadness, or anxiety—and negatively impact relationships.
Dr. Marsha Linehan developed Dialectical Behavior Therapy in the 1980s, which blended elements of Cognitive Behavioral Therapy (CBT) with mindfulness and acceptance to create a more well-rounded approach to addressing emotion regulation. Today, DBT has become one of the most empirically supported skill-based treatments used to moderate emotions and behaviors. [1]
How DBT Therapy Strategies Work
Individuals who have a harder time holding two opposing ideas and feelings at the same time—like having conflict with someone you love—often struggle with impulse control and regulating intense emotions. They may feel confused, overwhelmed, and maybe even stuck in habits that reinforce negative emotions and lifestyle habits.
DBT therapy entrains your mind to hold opposing thoughts simultaneously so that you can avoid detrimental outcomes, such as emotional outbursts or engaging in risky behaviors, substance abuse, and suicidal ideation. DBT teaches you how to choose your path forward regardless of heightened, conflicting emotions.
The four tenets of Dialectical Behavior Therapy include:
Mindfulness – observing your thoughts objectively and without judgment can help you disengage from emotion-based reactive behavior. Additionally, you will learn how to scan through your body to identify where you hold stress, helping you build a stronger mind-body connection;
Tolerance – learning helpful ways to tolerate distressful emotions and stay in your body can help you reduce impulsivity and find balance. Implementing coping tools like self-soothing, radical acceptance, and grounding techniques can regenerate trust in yourself;
Emotion – identifying primary and secondary emotions—and the chain reaction of thoughts and behaviors they can set off—is the first step in preventing your emotions from spiraling out of control. Employing elements of CBT will help you recognize and curb negative self-talk and cultivate more self-compassion;
Interpersonal – with a focus on navigating healthier relationships, you will be provided with effective strategies to improve your communication, listening skills, and assertiveness.
I provide individual DBT therapy sessions weekly, where we will set goals and develop a tailored treatment plan that incorporates skills that target your specific needs. If applicable, we may mutually decide to refer you to DBT group therapy for additional support. The skills you learn in group therapy will be reinforced in our weekly individual sessions.
Additionally, you will receive phone coaching between sessions and homework so you can practice and apply the skills you learn in DBT therapy to real-life situations. Setting personal goals and keeping a diary to monitor your progress will give you a sense of accomplishment and accountability. DBT is a client-centered approach, focusing on your goals and needs. Together, we can decide whether or not it will be helpful in your growth to include—or exclude—family or other support persons.
The overall goal of DBT is to feel known to yourself by accepting all aspects of what makes you unique. When you learn to accept your flaws and not become overwhelmed or derailed by strongly felt emotions, you can achieve a balanced, more stable way of moving through the world. With a clear understanding of your values, you can source what your needs are and identify the healthiest way to meet them.
Who Can Benefit From DBT Therapy?
In addition to BPD, substance abuse, and other mood disorders, DBT counseling can benefit adolescents and adults who struggle with interpersonal skills, emotional regulation, bipolar disorder, depression, self-harm, and suicidal ideation. Rather than attempting to eradicate unwanted thoughts, emotions, and behaviors, DBT emphasizes acceptance and tolerance of feelings that make us uncomfortable. Although our instinct may be to minimize confusion and inner conflict at all costs, potentially leading to destructive behaviors, learning to accept current circumstances as they are is an important component of personal growth.
With its structure-based approach, DBT therapy provides hands-on skills you can draw from in times of crisis or distress. Being equipped to problem-solve for yourself in the moment helps foster independence and self-confidence. Features like diary cards incorporated into DBT give this psychotherapy approach a higher level of accountability than traditional talk therapy, enabling you to stay on track and closely monitor your progress.
In addition to DBT, we might also incorporate Cognitive Behavioral Therapy (CBT) to address thought patterns and cognitive distortions that lead to big emotions. We may also utilize trauma-informed care, narrative therapy—to help rewrite your story by reframing identity and experiences—and somatic experiencing to focus on how your body handles big emotions and, perhaps, causes you to hold onto stress and trauma.
My Background As A DBT Therapist
After utilizing CBT with my clients to great success for many years, receiving my DBT certification was a natural extension of effective behavior-based treatment. Because emotions can have such a strong influence on our thoughts, body, and behavior, adding DBT therapy to the other modalities I offer in my practice made sense.
As a counselor, what I love about DBT therapy is how it provides a toolbox of skills, including mindfulness, emotion regulation, interpersonal effectiveness, and distress tolerance. Mastering these skills supports the relationships you develop with yourself and with others. When you achieve balance with your thoughts, emotions, and behavior, you become less impulsive and reactive. This state of balance opens you up to more measured responsiveness, self-acceptance, better relationships, and the versatility to navigate life’s often unpredictable challenges.
Find Out How Dialectical Behavior Treatment Can Help You
To find out more about DBT Therapy with Be Known Wellness Group, email, call 857-505-1856, or visit our contact page to schedule a free 15-minute call.
[1] https://behavioraltech.org/evidence/
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