Dialectical Behavioral Therapy (DBT) is a type of talk therapy aimed at helping individuals manage challenging emotions. It focuses on teaching acceptance and regulation of emotions, enabling positive changes in harmful or unhealthy behaviors.

 

What is DBT?

Designed for those who experience intense emotions.

Developed by psychologist Marsha M. Linehan in the late 1980s, initially intended for individuals with borderline personality disorder. The term "dialectics" refers to the balance between opposing ideas, such as acceptance (acknowledging your emotions and identity) and change (making constructive adjustments in behavior and life).

DBT employs techniques of acceptance and change to achieve this balance.

 

Acceptance techniques

Help individuals understand behaviors, such as self-harm or excessive drinking, without self-blame. This understanding recognises that these behaviors may have been your way of coping with intense emotions.

 

Change techniques

Focus on replacing negative behaviors with healthier alternatives once you grasp their underlying reasons.

This includes challenging negative thought patterns and adopting a more balanced outlook.

 

What's the difference between DBT and CBT?

While both DBT and CBT aim to alter negative thoughts and behaviors, they differ in their methods.

CBT primarily emphasises identifying and changing harmful thought patterns.

DBT builds upon CBT's foundation by focusing on acceptance and mindfulness strategies, aiding in self-understanding and emotional management.

 

Is DBT therapy right for me?

Research indicates its effectiveness for conditions like depression, bulimia, and PTSD.

 

Characteristics of DBT

DBT is support-oriented, helping identify personal strengths. It is cognitive-based, targeting thoughts and beliefs that complicate situations, and collaborative, emphasising teamwork between client and counsellor. DBT typically involves individual and weekly group sessions. Individual sessions focus on problem-solving, while group sessions address skills from DBT's four modules.

 

The four modules of DBT

1. Mindfulness: Helps you observe thoughts and stay in the present.

2. Distress Tolerance: Teaches acceptance and coping strategies enhancing your mindfulness practices.

3. Emotion Regulation: Skills for identifying emotions and increasing positive experiences.

4. Interpersonal Effectiveness: Handle personal conflicts, assert your needs, and maintain relationships.

 

What to expect from DBT

DBT has four treatment stages, with timelines based on your personal goals.

Stage one: Focuses on gaining control over harmful behaviors, such as substance abuse or self-harm.

Stage two: Addresses any internal suffering stemming from past trauma and aims to help you understand and overcome it.

Stage three: Involves defining personal and building self-respect while learning to manage emotions.

Stage four: Promotes spiritual development and a sense of connection to a purpose.