What is dialectical behavior therapy (DBT)?
Dialectical Behavioral Therapy (DBT) is a cognitive behavioral treatment that combines cognitive behavioral theory and methods with the principles and practices of Eastern meditation. Dialectical behavior therapy was developed by psychologist Marsha Linehan.
Who benefits from DBT skills training?
DBT may be helpful for borderline personality disorder, substance abuse, self-harm, bulimia and binge eating disorder, bipolar disorder, and depression.
Dialectical Behavior Therapy Skills Training
DBT typically includes a combination of group skills training and individual psychotherapy. There are four main types of skills that DBT focuses on.
mindfulness techniques
Mindfulness is the cornerstone in DBT. Mindfulness is an open, accepting, non-judgmental awareness. Helps people accept and tolerate strong emotions. Therefore, mindfulness is considered a “basic” skill, because it is essential to successfully implement the other DBT skills. When you are mindful, you observe your behaviors, emotions and thoughts from the outside, without judging or labeling.
The goals of teaching mindfulness skills in Dialectical Behavioral Therapy are:
- Fully observing without judging
- Describe without value judgments
- Participate in the activity with full concentration.
distress tolerance
Stress tolerance skill 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.
People who have a low tolerance for distress engage in self-destructive behaviors to escape severe emotional pain. Self-destructive behaviors destroy oneself, the family and cause a long-term emotional crisis. Self-destructive behaviors include three categories:
1. Self-harm.
2. Drug abuse.
3. Suicide.
There are four categories of distress tolerance skills in Dialectical Behavior Therapy:
1. Entertainment.
2. Self-Calming.
3. Improve the moment.
4. Focus on the pros and cons.
Distress tolerance skills help people tolerate stressful situations and manage difficult emotional states without using self-destructive behaviors.
emotional regulation
People with borderline personality disorder, bipolar disorder, and suicidal people experience uncontrolled emotions such as depression, mania, anger, and anxiety. Learning to regulate our emotions allows us to manage our emotions instead of being managed by them.
Emotion regulation skills include three stages:
- understand what you’re feeling
- reduce your vulnerability
- Reduce emotional suffering.
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 for coping with stress. The interpersonal response patterns taught in Dialectical Behavior Therapy include effective strategies for asking for what you want.
DBT helps people improve their relationships and handle conflict more effectively.