Understanding DBT: How Dialectical Behavior Therapy Can Transform Your Life
What is DBT?
Dialectical Behavioural Therapy (DBT) is a form of psychotherapy, based on CBT and mindfulness principles. For young adults, DBT can be beneficial in increasing emotional regulation. With DBT, you may start to feel more balanced in your daily life, even when experiencing different challenges, or hardships.
As the word ‘dialectical’ suggests, the DBT model is based on forming a synthesis between two supposedly contradictory thoughts. The key principles of the practice are radical acceptance and change. DBT therapists help clients accept their reality whilst also encouraging healthy behavioral change. Through DBT, you will start to believe that you are doing the best you can, while also simultaneously striving to do better.
What Does DBT Therapy Look Like?
Your therapy will be person-centered and collaborative. Your therapist will work with you to learn more about your experiences. You’ll learn more about applying coping mechanisms and building resilience. The main purpose of DBT is to increase your motivation, keep you safe, and improve your overall quality of life.
DBT applies a skill-based approach. Your DBT therapist will work with you to develop four key skills that can be applied to everyday situations:
1. Mindfulness skills will help you focus more on the present, instead of worrying about the past or future. You will be able to identify your emotions. Key components of mindfulness include being non-judgemental and learning to be kinder to yourself.
2. Distress Tolerance skills allow you to deal with overwhelming situations, by developing healthier coping mechanisms. You will learn how to manage your emotions and behaviors in tough situations through self-soothing techniques.
3. Emotional Regulation skills help you manage urges and impulses that could be counterproductive or damaging. You will learn to identify and control the intensity of your emotions.
4. Interpersonal Effectiveness skills allow you to understand how your behaviors affect your relationships. You will learn to communicate with loved ones in a manner that serves you and your true self.
What can DBT treat?
DBT can reduce symptoms of:
Intense anxiety or depression
Feeling stuck in unhealthy relationship patterns
Overwhelming emotions
Trauma or PTSD
Self-harming behaviors
Disordered eating
Perfectionism or body image struggles
Why DBT works
DBT is skill-based. It is a goal-based approach and encourages self-efficiency.
DBT is personalized. Through DBT, you will be able to identify your strengths and areas of improvement. You will set goals, based on your unique experiences. Your treatment plans are tailored and customized based on your needs.
DBT is holistic. The practice acknowledges the social determinants of mental health. Thus, lifestyle and social factors are taken into consideration.
DBT is flexible. The treatment has been beneficial in treating various conditions, and diverse populations. The treatment can be done virtually and can be modified for different settings and experiences.
Why Try DBT?
DBT is an evidence-based practice that is quite different from other forms of talk therapy. There is an emphasis on building emotional regulation, and thus you’ll learn to challenge unhelpful patterns that may make you feel stuck. In DBT, another key principle is validation. Your therapist will validate all of your feelings and emotions, and help you learn to be comfortable in who you are. The structured skills training is also a unique approach, as you will constantly learn practical tools that can help you face everyday challenges.
DBT offers a structured and supportive path forward. If this resonates with you, consider reaching out to learn how DBT can help you take the next step.
Ready to prioritize your mental health and well-being? MSC Therapy offers specialized psychotherapy services for young adult women in New York and Florida. Mollie provides compassionate, client-centered, and supportive therapy to help clients navigate anxiety, low self-esteem, disordered eating, body image concerns, OCD, relationship issues, dating, school or career stress, perfectionism, and life transitions. Services are available virtually, allowing for convenient and accessible support. Reach out now to take the first steps toward a more balanced life.