What is Dialectical Behavior Therapy (DBT?)
Of the numerous therapeutic techniques available, Dialectical Behavior Therapy (DBT) is one of the most common and well-supported by scientific evidence to help people who feel their emotions intensely. Created in the 1970s by the luminary Marsha Linehan to treat Borderline Personality Disorder, this modality has now been shown to improve symptoms of anxiety, depression, suicidality, self-harm, and more. To learn more about DBT and if it may be right for you, read on.
DBT is designed primarily to help people to both accept their intense emotions and change or regulate them (accepting and changing at the same time is a dialectic - hence the name!).. Emotional regulation skills are often not taught to us effectively as children, and many mental health conditions can impair our ability to manage intense emotions. A lack or impairment of these skills can lead to distressing emotions, emotional outbursts, relationship issues, mood swings, destructive coping mechanisms, and even suicidal ideation. To address these issues, DBT focuses on making improvements in four key domains:
Mindfulness, or the ability to focus on the here and now, excluding the past and present. Mindfulness meditation is a great tool to practice being present in the moment. The ability to be mindful allows us to react to each situation with a clear mind, not preoccupied with past experiences and future worries. Mindfulness and meditation can also help improve overall mood and stabilize mood swings.
Distress Intolerance is the ability to tolerate stressful or triggering situations without “losing your cool” or reacting in harmful ways. Just like a muscle, the ability to tolerate distress needs practice to grow. The goal is to be able to tolerate moderate to high distress, sitting with the uncomfortable emotions, without turning to harmful coping mechanisms. Your DBT therapist will teach you many skills that can help you withstand triggers and build your tolerance.
Interpersonal Effectiveness refers to the ability to communicate what you need, set boundaries, and maintain respect for yourself and others. Many of us, especially when distressed, have a hard time communicating what we need. We may tolerate boundary violations until we ‘snap’ under the pressure, or may expect our relationship partners to magically know what we need. Social skills training and interpersonal effectiveness practice in group therapy sessions can help improve these skills and build your comfort with asserting yourself.
Emotional Regulation, as previously discussed, is the skills we use to change our emotional experience. Your DBT therapist will teach you many skills and techniques to self-soothe intense emotions and ease mood swings without resorting to harmful coping mechanisms.
Overall, DBT is a well-researched modality that helps people better manage their intense emotions and improve emotional regulation. Most therapists learn about DBT in their training, but not every therapist is experienced and comfortable administering this therapy. If you think DBT is right for you, be sure to ask potential therapists about their experience and training in this modality. Looking for a DBT therapist here in Shelby Township, MI? Give AWC a call today at (248) 413 - 5865.
References
Dialectical behavior therapy (DBT): What it is & purpose. Cleveland Clinic. (2022, April 19). https://my.clevelandclinic.org/health/treatments/22838-dialectical-behavior-therapy-dbt
