Dialectical Behavior Therapy (DBT)

Dialectical behavior therapy (DBT) is a type of psychotherapy originally developed to treat borderline personality disorder (BPD) but has been adapted to treat many other mental health conditions including:

• Attention-deficit/hyperactivity disorder (ADHD)
• Bipolar disorder
• Eating disorders
• Generalized anxiety disorder (GAD)
• Major depressive disorder (including treatment-resistant major depression and chronic depression)
• Non-suicidal self-injury
• Obsessive-compulsive disorder (OCD)
• Post-traumatic stress disorder (PTSD)
• Substance use disorder
• Suicidal behavior

Core Principles of DBT

Dialectics: DBT embraces the idea that seemingly opposite states of mind can coexist and that change is possible through a process of synthesis or integration.

Acceptance and Change: DBT emphasizes accepting yourself as you are while also working to change unhealthy behaviors and patterns.

Validation: DBT therapists validate their clients' experiences and emotions, without necessarily agreeing with their actions or behaviors.

Mindfulness: DBT teaches skills for paying attention to the present moment without judgment.

Behavioral Activation: DBT helps individuals identify and engage in activities that bring them joy and a sense of accomplishment.

DBT Techniques

Core Mindfulness: DBT teaches mindfulness skills to help individuals focus on the present moment and observe their thoughts, feelings, and sensations without judgment.

Distress Tolerance: DBT provides strategies for coping with emotional distress, such as distraction techniques, self-soothing, and crisis management skills.

Emotion Regulation: DBT teaches skills for identifying, understanding, and regulating emotions in healthy ways.

Interpersonal Effectiveness: DBT helps individuals develop effective communication and relationship-building skills.

Stages of DBT

Stage 1: This stage focuses on developing skills for coping with overwhelming emotions and self-destructive behaviors.

Stage 2: This stage focuses on improving interpersonal relationships and social functioning.

Stage 3: This stage focuses on developing a sense of self-worth and identity.

Stage 4: This stage focuses on helping individuals achieve their life goals.

Benefits of DBT

• Improved emotional regulation and distress tolerance
• Enhanced interpersonal skills
• Reduced self-destructive behaviors
• Increased mindfulness and self-awareness
• Improved quality of life

Effectiveness of DBT

• Studies have shown that DBT is effective in treating a variety of mental health conditions, including BPD, PTSD, and depression.
• DBT has also been shown to reduce suicide risk and self-harm behaviors.

Things to Consider

• DBT requires a significant commitment of time and effort.
• It can be challenging to practice some of the skills, especially during periods of emotional distress.
• Finding a qualified DBT therapist can be difficult.

How to Get Started with DBT

• Talk to your mental health provider or therapist to see if DBT could be a good fit for you.
• Look for a therapist who is trained and experienced in DBT.
• Be prepared to commit to the therapy process and practice the skills on a regular basis.