DBT stands for dialectical behavioral therapy, a form of talk therapy based on cognitive behavioral therapy (CBT). DBT was designed for people who experience emotions on a more intense level. Some of the mental health conditions it can treat include anxiety, borderline personality disorder (BPD), depression, eating disorders, and post-traumatic stress disorder (PTSD).
This treatment method works to help individuals understand their behaviors and accept the reality of their current life situation. It then helps people change unhelpful behaviors to better enhance their overall mental health and wellness.
There are four main components of DBT: mindfulness, distress tolerance, emotional regulation, and interpersonal effectiveness. Let's learn more about these four techniques and how they can improve the quality of life for people dealing with intense emotions.
Mindfulness
Mindfulness is one of the core components of DBT. Many mental health conditions involve worry about past or future events, and mindfulness is a great way to get your body and mind back to the present moment and help keep you grounded. Practicing this skill involves learning how to identify and listen to your emotions, feelings, surroundings, and thoughts in a judgment-free way.
Mindfulness is also extremely helpful in being able to gain a better understanding of how you're feeling and what you're thinking. This makes it easier to communicate your inner experience to others. When you're living in the present moment, you can gain better insight into how to manage your thoughts and feelings.
Distress Tolerance
Distress tolerance is related to a person's ability to manage and withstand emotional distress—difficult thoughts, feelings, and emotions—without becoming overwhelmed. Developing distress tolerance through DBT means learning radical acceptance, which is the ability to accept painful circumstances without letting them lead to suffering.
Several different techniques are taught and applied during DBT to help you better manage and tolerate any potential triggers. Some of these are listed below:
Determining the positives and negatives of certain situations
Finding ways to improve a stressful situation
Identifying ways to distract yourself
Self-soothing exercises
Emotional Regulation
Emotional regulation is often one of the last skills that is taught during DBT, but it might just be one of the most important skills this therapy method teaches. Since DBT is often recommended for individuals who experience emotions on an intense level, emotional regulation can be extremely valuable.
Being able to learn how to better manage and control emotions can be difficult, but making progress is immensely rewarding. If you find yourself battling negative emotions or symptoms, such as anxiety, anger, depression, or feeling overwhelmed, emotional regulation can help. Learning this skill gives you more control over your life, which improves self-confidence and builds resilience.
Interpersonal Effectiveness
Interpersonal effectiveness describes a person's ability to interact with other people in ways that are both positive and productive. This skill is all about being able to build and maintain positive, long-lasting, and healthy relationships. Some of the key aspects of interpersonal effectiveness include the following:
Clear communication
Conflict resolution
Empathy
Focusing on your own wants and needs
Respecting boundaries
Learning how to say no
Being flexible
How a Trained Therapist Can Help
Some of the techniques of DBT are things that you can practice from the comfort of your home. While this is true, one of the best ways to incorporate DBT into your life is with the help of a trained professional. A therapist will be able to work with you and help guide you along the way. An outside perspective is often helpful for making progress more quickly.
When you're ready, we're here to help you. Reach out today to learn more about Dialectical Behavior Therapy and how it can improve your life.