What is Dialectical Behavior Therapy (DBT)?

What is Dialectical Behavior Therapy (DBT)?

Dialectical behavior therapy (DBT) is a cognitive behavioral therapy that combines cognitive behavioral theory and methods with Eastern meditative principles and practices. Dialectical behavior therapy was developed by psychologist Marsha Linehan.

Who benefits from DBT skills training?

DBT can be helpful for borderline personality disorder, substance abuse, self-harm, bulimia and binge eating disorders, bipolar disorder, and depression.

Dialectical behavior therapy skills training

Typically, DBT involves a combination of group skills training and individual psychotherapy. There are four main types of skills that are the focus of DBT.

Mindfulness techniques

Mindfulness is the cornerstone of DBT. Mindfulness is an open, accepting, non-judgmental awareness. It helps the individual to accept and tolerate the strong emotions. Therefore, mindfulness is considered a “core competency” as it is essential for the successful implementation of the other DBT skills. When you are mindful, you observe your behaviors, emotions, and thoughts from the outside without judgment and labeling.

The goals of teaching mindfulness skills in dialectical behavior therapy are:

• Vollständig ohne Urteil beobachten
• Beschreiben ohne wertende Aussagen
• Teilnahme an der Aktivität mit vollem Fokus

Distress tolerance

Distress tolerance ability is an ability to accept and tolerate painful events and emotions when there is no way to solve the problem or get rid of the stressful situation.

Individuals with low distress tolerance engage in self-destructive behavior to escape severe emotional pain. Self-destructive behaviors destroy themselves, the family and cause long-term emotional crises. Self-destructive behaviors include three categories:

1. Self-harm.

2. Substance abuse.

3. Suicide.

In dialectical behavior therapy, there are four categories of distress tolerance skills:

1. Distraction.

2. Self-soothing.

3. Enhance the moment.

4. Focus on the pros and cons.

Distress tolerance skills help people tolerate stressful situations and manage difficult emotional states without engaging in self-destructive behaviors.

Emotion regulation

Individuals with borderline personality disorder, bipolar disorder, and suicide suffer from uncontrolled emotions such as depression, mania, anger, and anxiety. When we learn to regulate our emotions, we can manage our emotions instead of being managed by them.

Emotion regulation skills include three phases:

1. Verstehe, was du fühlst
2. Reduzieren Sie Ihre Verwundbarkeit
3. Verringern Sie das emotionale Leiden.

Interpersonal effectiveness

Our interactions with other people can create stress. Stress can also lead to self-destructive behaviors. On the other hand, our relationships are the effective tools to deal with stress. Interpersonal response patterns taught in dialectical behavior therapy include effective strategies for asking for what you want.

DBT helps people improve their relationships and manage conflict more effectively.

Alternative practitioner psychotherapy

The best place to find alternative practitioners psychotherapy is in our free alternative practitioner directory. To view all alternative psychotherapy practitioners, please click here.