Does DBT work for you?

September 5, 2024

Do you often feel overwhelmed by your emotions or find it hard to manage stress in your daily life? If intense emotions, destructive behaviors, or difficult relationships are affecting your well-being, Dialectical Behavior Therapy (DBT) could be the answer.

What is DBT?

DBT, or Dialectical Behavior Therapy, was originally developed by Dr. Marsha Linehan to treat individuals with borderline personality disorder (BPD). However, over the years, DBT has been found to be incredibly effective for a wide range of mental health challenges, including anxiety, depression, PTSD, and emotional dysregulation.

The core principle of DBT is the concept of “dialectics”—balancing two opposing ideas, such as acceptance and change. In DBT, the focus is on helping clients accept themselves as they are, while also working towards meaningful change in their thoughts, behaviors, and relationships.

The Four Key Components of DBT

DBT is structured around four key skill areas that help individuals manage their emotions and behaviors more effectively:

  1. Mindfulness: The practice of being fully present in the moment without judgment. Mindfulness helps you become aware of your emotions, thoughts, and physical sensations, allowing you to respond to situations with clarity instead of reacting impulsively.
  2. Distress Tolerance: Life can be painful at times, and distress tolerance skills teach you how to cope with difficult emotions and crises without making things worse. Instead of resorting to harmful behaviors, DBT provides healthy strategies for getting through challenging moments.
  3. Emotion Regulation: Emotion regulation skills help you understand and manage intense emotions. These skills teach you how to identify, label, and change unhelpful emotional responses, leading to a more balanced emotional life.
  4. Interpersonal Effectiveness: Relationships can be a major source of stress or joy. Interpersonal effectiveness skills help you communicate your needs clearly, set boundaries, and maintain healthy relationships without losing yourself in the process.

How Does DBT Work?

Traditional DBT is delivered through individual therapy sessions, skills training, 24/7 support line, and treatment team meeting. Here’s how it typically works:

  • Individual Therapy: In one-on-one sessions, you’ll work with your therapist to apply DBT skills to your specific challenges. Your therapist will guide you in developing coping strategies, managing emotional triggers, and building a life that feels more fulfilling and balanced.
  • Skills Group Training: In a DBT skills group, participants learn the four core DBT skills in a supportive group setting. These groups focus on practical application and practicing the skills in real-life situations.
  • 24/7 Support Line: Traditional DBT therapists offer 24/7 support lines for DBT clients, giving them access to immediate guidance and assistance when they need it most.
  • Treatment Team Meetings: There is also the treatment team meetings where clinicians, support group leaders, doctors, case workers all come together to discuss the progress, share experiences, and receive support from each other. These meetings provide a sense of community and mutual accountability as client work through DBT.

Why DBT Works

DBT is effective because it balances acceptance and change. Many people struggling with emotional challenges have been told to “just change” or “calm down,” but these instructions don’t acknowledge the intensity of what they’re experiencing. DBT teaches that it’s okay to accept yourself and your emotions as they are, while also taking steps to change behaviors that aren’t serving you.

Another reason DBT works is its emphasis on skill-building. While traditional talk therapy can be helpful, DBT goes beyond by teaching practical tools that you can apply in your daily life. This skills-based approach empowers you to handle real-world situations more effectively.

Practical DBT Skills You Can Try Today

Here are a few DBT skills that can help you start managing emotions right away:

  1. The STOP Skill (from Distress Tolerance)
    • S: Stop. Don’t react impulsively.
    • T: Take a step back. Pause to collect yourself.
    • O: Observe. Notice what’s happening around you and within you.
    • P: Proceed mindfully. Think about what actions will be helpful or harmful before responding.
  2. Opposite Action (from Emotion Regulation)
    • When experiencing a strong emotion, try doing the opposite of what your emotion wants you to do. For example, if you’re feeling angry and want to lash out, try taking a deep breath and walking away instead.
  3. DEAR MAN (from Interpersonal Effectiveness)
    • A formula for communicating assertively while maintaining healthy relationships:
      • D: Describe the situation clearly.
      • E: Express your feelings.
      • A: Assert your needs or wishes.
      • R: Reinforce why this is important.
      • M: Stay Mindful and focus on your goal.
      • A: Appear confident in your request.
      • N: Negotiate when necessary.

Final Thoughts

Managing intense emotions and finding balance in your life is not easy, but with the right support and tools, it’s absolutely possible. Whether you’re seeking help for emotional dysregulation, relationship struggles, or simply want to improve your overall well-being, DBT can be a transformative experience.

Reach out to a DBT therapist today!