Dialectical Behavior Therapy

Dialectical Behavior Therapy (DBT)

Marsha Linehan developed DBT to treat those struggling with pervasive emotion dysregulation, suicidal, and self-harming behaviors. This therapeutic approach has been shown to be effective across many symptoms and disorders (Mood disorders including Depression and Anxiety, Borderline Personality Disorder, Post-Traumatic Stress Disorder, binge-eating, substance abuse, and more). DBT is structured and collaborative, in which therapist and client work together to develop skills balancing acceptance and change. Unhelpful thoughts and behaviors are identified and new ways of managing your experience is practiced. The beauty of DBT is the many options available for coping and overall changing your experience. We figure out together what skills you connect with and what’s most effective for you. There are four modules in DBT providing skills to achieve the balance of acceptance and change. These modules are Mindfulness, Emotion Regulation, Distress Tolerance, and Interpersonal Effectiveness. A brief description of each module is provided here.

MINDFULNESS

Mindfulness is the foundation for all skills in DBT. This is the practice of paying attention on purpose to the present moment without judgment. Most of us do many things at once and use snap judgments to make quick decisions. While there is certainly benefit to this, we can get pulled around by our emotional experience, thoughts, and urges when we are not mindful of them. We can also miss out on or impact our relationships this way. Mindfulness allows for slowing down and non-judgmentally observing our experience and/or another person and engaging in a more effective way.

EMOTION REGULATION

This skill module moves from becoming more connected to your emotions to identifying ways to change unwanted emotions when they start as well as reduce vulnerabilities to intense or negative emotions. Practicing the skills in this module moves you toward changing the overall experience and control you have with your emotions.

DISTRESS TOLERANCE

Distress tolerance is important when you are in distress or a crisis and it cannot be solved in the moment or at all. It often feels like there are not options in those moments other than using ineffective coping techniques. This skill set offers many options for getting through without it getting worse. While distress tolerance is not a way to live daily life, it is essential when working on making changes in our lives as the process of doing differently can in itself be distressing.

INTERPERSONAL EFFECTIVENESS

These skills allow us to gain more clarity on what we want and need as well as how to effectively assert those wants and needs without damaging the relationship. It takes a look at how we show up in relationships and gives ideas for improving or maintaining them.