Understanding DBT: How Dialectical Behavior Therapy Can Help You

Dialectical Behavior Therapy (DBT) has emerged as an effective approach to help people navigate certain challenges like intense emotions, difficulty in relationships, and emotional dysregulation. This article explores what DBT is, how it works, and the ways it can help make a significant difference in your life.

What Is Dialectical Behavior Therapy (DBT)?

Dialectical Behavior Therapy (DBT) is a type of cognitive behavioral therapy (CBT) designed to help individuals manage intense emotions and develop healthier coping mechanisms. 

Core Components of DBT

DBT focuses on the concept of Dialectics- which includes finding a balance between two opposing ideas—acceptance and change. This balance allows individuals to accept themselves as they are while working they’re striving towards a more positive change. By focusing on key areas such as emotion regulation, distress tolerance, interpersonal effectiveness, and mindfulness, DBT teaches practical skills that can transform your quality of life. 


DBT includes four primary topics that work together to help the individual create more positive change- 

Mindfulness

Mindfulness involves being fully present in the moment without judgment. By bringing awareness to thoughts and feelings, people can respond to situations more thoughtfully rather than reacting impulsively, which usually has negative consequences. Mindfulness is a core component of DBT due to striving to feel grounded,  which helps manage more intense emotions. 

Emotion Regulation

Emotion regulation skills help individuals understand and manage their intense emotions. This section of DBT helps individuals by acknowledging emotional triggers and implementing coping strategies. The goal of learning emotional regulation skills can help clients reduce emotional vulnerability and improve stability. 

Distress Tolerance

Distress tolerance teaches techniques for handling very intense emotions, by utilizing more beneficial coping strategies. Skills such as self-soothing and TIPP, help the person to tolerate difficult moments without resorting to harmful coping mechanisms.

Interpersonal Effectiveness

Interpersonal effectiveness focuses on improving communication and relationship skills. This section of DBT  includes strategies for setting boundaries, asserting needs, and maintaining self-respect in your interpersonal relationships. 


How DBT Can Improve Quality of Life

Managing Intense Emotions

By learning emotion regulation skills, individuals can reduce mood swings and respond to situations more calmly. This leads to greater emotional stability and a sense of control over one's life. This can help with managing daily tasks or stressors that the individual is faced with. Being aware of your triggers to intense emotions, and having an understanding of your vulnerabilities, will help the person practice healthier coping strategies when faced with hardships. 

Enhancing Relationships

Interpersonal effectiveness skills can help people to communicate their needs more clearly, set healthy boundaries, and build stronger connections with others. Improved relationships can help the individual lead a more satisfying life and build on their social support network.

Increasing Distress Tolerance

Developing the ability to tolerate distress in an effective way, will help the person strive towards building resilience. The goal is to be able to manage very painful emotions in a productive way, lessening the need for negative coping mechanisms which can decrease vulnerability. 

Learning these skills and working on applying as part of your emotional health toolbelt is a great way to find new perspectives, improve your coping strategies, and learn new ways to manage stress in your life. A licensed therapist trained in DBT can be a huge asset in helping you to learn and navigate these skills as they apply to your life.

Nicole Silverman, LSW