Dialectial Behavior Therapy

DBT is a specific form of Cognitive Behavioral Therapy (CBT) that teaches clients skills to manage painful emotions and decrease conflict in relationships.  The foundation of DBT is learning how to see the dialectic or hold both truths of a situation instead of turning to either-or and all-or-none thinking to solve problems.  The therapist plays an active role in helping the client deal with conflict and guides them on what skills could have been used to possibly change the outcome.    

How it works

 DBT focuses on building skills in four key areas.  The first skill is called mindfulness.  Here, the therapist helps the client observe and describe what is happening in the present moment in order to gain insight into whether or not to participate in what is going on.  Many people, especially ones that have been traumatized are obsessively thinking about what has happened in the past or what is going to happen in the future.  The focus of this skill is to help clients stay in the present moment and accept what is happening using non-judgmental observation. 

 The second skill is called Interpersonal Effectiveness.   Here, the therapist teaches effective strategies for asking for what they need, saying no, and coping with interpersonal conflict.  Many clients who have been raised in traumatic situations solve personal problems with either intense confrontation or intense avoidance.  This module will help them learn how to make the changes they want to make in the relationship while still maintaining their self-respect.   

 The third skill is called Emotion Regulation.  Many people have underlying emotions of anger, intense frustration, depression, and anxiety that they try to hide from the world because they had to in childhood.  Here, the therapist gives the client permission to feel their emotions and learn what to do with them when they are activated.   This can be very challenging for most people because it involves breaking the barrier and changing the limiting beliefs that were taught to them most of their lives.

 The fourth skill is called Distress Tolerance.  Essentially, this is where the client learns to bear pain skillfully without making the problem worse.   Most people who grow up in homes with emotional neglect and invalidation have a very hard time controlling their behavior when in crisis.   This is because they were never taught or modeled how to do so.  Distress tolerance teaches clients how to distract, self-soothe, improve the moment, and radically accept what is happening without causing any more negative consequences.

How to get started

If you feel that you would benefit from DBT therapy and skills training please follow the link below and fill out the contact form to set up a consultation by phone today

If you would like more information, here are some helpful websites:

https://en.wikipedia.org/wiki/Dialectical_behavior_therapy

https://psychcentral.com/lib/an-overview-of-dialectical-behavior-therapy/

https://www.psychologytoday.com/us/therapy-types/dialectical-behavior-therapy