Cognitive behavioral therapy (CBT) is one of the most common and known therapy options. However, because of the high success rates of CBT, other therapy approaches have been created based on CBT.
Dialectical behavioral therapy, or DBT, is one of the modified types of CBT. DBT has helped treat individuals who have difficulty regulating their emotions or are showing signs of self-sabotaging or self-destructive behaviors.
The tools that DBT provides can help a person handle whatever life throws their way along with their emotions. Let’s take a deeper dive into the real-life applications of dialectical behavior therapy.
Distress Tolerance
Distress tolerance is the skill that helps you cope with stressful or negative situations. Building upon these skills means that you’re doing things that help you avoid pain until you’re prepared to face it. Having a better distress tolerance can help you accept things without trying to change them. While you don’t have to agree with every situation you’re in, accepting the situations you’re in can help you move forward instead of feeling like you’re stuck.
Emotional Regulation
Emotional regulation is all about obtaining control over your emotions again. It involves taking a reality check, accepting your emotions, and practicing opposite actions when you’re feeling emotional. This skill involves being aware of your own feelings and taking action to make sure that you’re in the driver’s seat.
Interpersonal Effectiveness
Interpersonal effectiveness is a skill that helps you create and build upon the relationships in your life. The relationships include the ones that you have with yourself as well as your relationships with others. Interpersonal skills can teach you how to meet your own wants and needs by setting boundaries, showing yourself respect, and speaking up for yourself. The main goals of interpersonal effectiveness involve objective effectiveness or getting what you want; connection effectiveness, which is the ability to maintain or improve on the relationships in your life; and self-respect effectiveness, which is having self-respect for yourself and others.
Mindfulness
Mindfulness is one of the foundational skills that a person learns during DBT. Practicing mindfulness is about allowing your body and mind to stay grounded and in the present moment. A lot of anxiety and stressors stem from past actions or future events that haven’t even occurred yet, so being able to stay present can help a person feel less anxious.
During DBT, a therapist will work with you to help you develop skills that you can use to cope and find a better balance between your emotions and reason. The skills learned during DBT are the what and the how.
The What
The “what” skills involve observing, describing, and participating. Observing is the action of seeing what is actually happening around you; describing is using words to describe what you’re observing and participating in making yourself involved and present. These skills are the actions you’re taking to cope.
The How
The “how” skills are the actions you’re taking to cope. These include approaches like being non-judgemental towards yourself by challenging negative thoughts about yourself, focusing on one thing at a time, and doing things that work for you.
Next Steps
The main skills that are taught during DBT are emotional regulation, distress tolerance, interpersonal effectiveness, and mindfulness. While there are ways that you can incorporate these skills into your daily life and routine without attending therapy, there isn’t a replacement for working with a trained and licensed mental health professional.
When you’re ready, we’re here to help you build upon these skills. If you’re looking for a therapist in your area but aren’t sure where to start, reach out to our office today to set up an initial consultation. At Onyx, we have several therapist who are trained in DBT skills, and can offer you support.
