So what is Dialectical Behavioral Therapy (DBT)?

Feeling overwhelmed with the weight of the world can be hard. Your life starts to become consumed with negative thoughts and feelings about yourself and others. However, it doesn’t have to be that way. You deserve to feel happy and connected. Your life should feel meaningful, so it is time to put yourself first!

We recognize that we all come from diverse backgrounds and face different hardships, however, we are here to support and empower you. We’re here to meet you where your needs are and provide evidence-based therapy that helps you learn how to manage your emotions, improve relationships, and reduce harmful behaviors. Dialectical Behavioral Therapy (DBT)  is one approach that does all of these things. Let’s learn more about how DBT could be beneficial to you!

What is DBT?

First, we must understand what Dialectical Behavioral Therapy (DBT) is. Did you know that the term dialectical means a balance between the two concepts of acceptance and change? I know what you’re thinking… These two concepts seem contrary to one another. How can one accept themselves as they are, yet change? DBT aims to help you learn to accept yourself and all the emotions that you feel without judgment. As I’ve said before, as humans, we are meant to experience all emotions; what matters is how we manage them. We have to learn not to judge how we are feeling by leaving out assumptions, comparisons, and negative thoughts.

The next part of DBT is behavior. Many times, when we face hardships and experience emotions so intensely, we begin engaging in unhelpful behaviors. Behaviors such as impulsivity, difficulty with relationships, emotional dysregulation, and life-threatening behaviors can be harmful. The good news is, with DBT, you can change! Let’s talk about what DBT treats.

What does DBT treat?

DBT aims  to teach skills to practice mindfulness, tolerate distressing factors in your life, improve interpersonal effectiveness, and regulate emotions. By working with a therapist to learn these skills, you can develop healthier coping mechanisms and reduce the frequency and intensity of those unhelpful behaviors. Let’s break down the skill areas that DBT focuses on:

Mindfulness- Mindfulness is intentionally living with awareness in the present moment without judgment. Mindfulness skills are specific behaviors that can be practiced at any time, any place, while doing anything. Some examples of mindfulness include body scans, mindful breathing and mindful movement.

Distress Tolerance- In life, we cannot totally avoid distress. However, we can learn to tolerate and manage it using DBT skills. Some examples of distress tolerance include radical acceptance, pros and cons skills, and problem-solving skills. Facing those distressing life factors and working through them together can help you live a happier, more meaningful life.

Interpersonal Effectiveness- Humans are built for relationships. We crave connection and deserve to have healthy connections in life. Interpersonal effectiveness focuses on strengthening relationships, building new connections, and ending unhealthy relationships. Emotions can sometimes get in the way of our relationships. DBT teaches us interpersonal skills to learn to set healthy boundaries, communicate openly, and maintain self-respect. 

Emotion Regulation- Understanding our emotions is an essential skill. As we already said, emotions are important, they help us understand our environment and experiences. Some skills learned through emotional regulation are decreasing the frequency and intensity of unpleasant emotions, being able to name and understand emotions, and how to control emotions.

Who can benefit from DBT?

I hope all that you’ve learned about DBT so far has been helpful! If you find it hard to regulate your emotions, engage in self-destructive behaviors, or struggle with interpersonal relationships, you may benefit from DBT. DBT may also be beneficial for those who have mental health conditions such as a substance use disorder, major depressive disorder, bipolar disorder, people with suicidal ideations, and those dealing with anxiety. 

At Tamarasa Therapy, our therapists want to help you discover who you can be. Our therapists are committed to helping you feel safe, supported, and open to healing. Change is real. Growth is real. Healing is real. It’s time to put yourself first because you deserve that. 

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References

Cleveland Clinic. (2022). Dialectical behavior therapy (DBT). Cleveland Clinic; Cleveland Clinic. https://my.clevelandclinic.org/health/treatments/22838-dialectical-behavior-therapy-db

Linehan, M. (2024). Emotional Regulation Skills. Dialectical Behavior Therapy (DBT) Tools. https://dbt.tools/emotional_regulation/index.php

Yale Medicine. (2024). Dialectical Behavior Therapy (DBT). Yale Medicine. https://www.yalemedicine.org/conditions/dialectical-behavior-therapy-dbt