What is DBT?
Dialectical Behavior Therapy (DBT) is to help individuals develop skills to manage intense emotions, improve interpersonal relationships, and cope with distressing situations in healthier ways. It is a form of cognitive-behavioral therapy (CBT) that was specifically designed to treat individuals with borderline personality disorder (BPD), but it has since been shown to be effective for a variety of mental health challenges, including depression, anxiety, self-harm behaviors, eating disorders, and PTSD.
The term dialectical refers to the idea of balancing two opposing forces or perspectives—acceptance and change. In DBT, the core dialectic is the need to accept oneself as they are (acceptance) while also working toward positive change and personal growth.
Core Goals of DBT:
- Emotional Regulation:
DBT helps individuals understand and manage their intense emotions. People with difficulties in emotional regulation may experience emotional "overwhelm," where they feel out of control, or they may struggle with intense mood swings. DBT aims to help people identify, label, and regulate their emotions in healthier ways, reducing impulsive or destructive behaviors that can result from emotional overload. - Interpersonal Effectiveness:
DBT focuses on helping individuals improve their relationships by teaching them how to communicate more effectively, assert their needs, set healthy boundaries, and handle conflict in a productive manner. Many individuals who struggle with emotional dysregulation also have difficulty maintaining stable and positive relationships, and DBT provides concrete tools to navigate these challenges. - Distress Tolerance:
DBT emphasizes developing coping strategies for managing difficult or painful situations without resorting to harmful or impulsive behaviors (such as self-harm, substance abuse, or aggression). Distress tolerance skills help individuals cope with situations that cannot be changed, teaching them how to endure discomfort and pain in a healthy way. - Mindfulness:
Mindfulness is central to DBT. It involves cultivating a non-judgmental awareness of the present moment. By practicing mindfulness, individuals can gain better control over their thoughts, emotions, and reactions. This helps reduce impulsivity and enhances self-awareness, allowing individuals to respond to situations more thoughtfully rather than reacting automatically.
DBT is a longer term therapy- typically clients attend for one year learning skills, ideally attending weekly sessions, though some attend bi-weekly.
Sessions are 50 minuites in length and involve the completion of skills training and homework.
