Dialectical Behavior Therapy 

What Is DBT?

DBT stands for Dialectical Behavior Therapy, a type of psychotherapy developed by Dr. Marsha Linehan. It was originally designed to help individuals with borderline personality disorder (BPD) but has since been adapted to treat a range of mental health conditions, especially those involving intense emotions, self-destructive behaviours, or difficulty with interpersonal relationships.

 

How Will DBT Help You?

DBT involves two core features which can help you with your mental health: 

• Dialectics. The term "dialectical" refers to balancing opposites. DBT emphasizes finding a middle ground between two opposing ideas, such as acceptance and change. For example, you can accept yourself as you are while still working to improve.

• Skills-Based. DBT teaches specific skills to help individuals manage their emotions, improve relationships, and cope with distress in healthier ways.

 

How Does DBT Work?

Dialectical Behavior Therapy (DBT) is built around four core skill modules. These modules work together to provide a comprehensive approach to emotional regulation and personal growth.

DBT involves Four Skill Modules:

Mindfulness

• Focuses on being present in the moment and observing thoughts, feelings, and sensations without judgment.

• Helps individuals stay grounded and reduce impulsive reactions.

 

Distress Tolerance

• Teaches how to handle intense emotions or crises without resorting to harmful behaviours (e.g., self-harm or substance abuse).

• Includes techniques like self-soothing, distraction, and radical acceptance.

 

Emotion Regulation

• Helps individuals understand and manage their emotions effectively.

• Includes skills for identifying emotions, reducing vulnerability to emotional extremes, and increasing positive emotions.

 

Interpersonal Effectiveness

• Focuses on improving communication and relationships.

• Includes strategies for setting boundaries, saying "no," and maintaining self-respect while interacting with others.

 

Is DBT Effective?

Yes, DBT is especially useful for individuals who feel their emotions are overwhelming or difficult to control. It combines acceptance strategies (validating feelings) with change strategies (learning new skills) to help people create a life worth living.