When therapeutic approaches include fancy words, they can put people off. But Dialectal Behavioral Therapy (DBT) is too important to be dismissed. Don’t let the name fool you. This treatment has a lot to do with simply doing the work. It’s intensive and includes several components. For example, besides one-on-one therapy sessions, DBT can involve group sessions, skills training, phone coaching, and more.
DBT grows from the foundation of Cognitive Behavioral Therapy (yes, another academic-sounding word). Like CBT, it identifies distorted thought patterns. However, the focus here — the dialectical, if you will — lies in accepting the existence of oppositional thoughts, ideas, and actions.
What are DBT Techniques, and How Are They Presented?
When guided by a skilled therapist to apply these four techniques, you are empowered to change what you can and better accept the rest.
– Mindfulness
– Interpersonal effectiveness
– Distress tolerance
– Emotional regulation
They are utilized in settings like this:
Individual Therapy
Every case is different, but most often, there is one individual session per week. This is where you decide what to focus on, learn DBT skills, and start practicing DBT applications. While other settings are fluid, individual therapy lasts throughout the full treatment process.
Group Therapy
These sessions are typically once a week, but that can vary. Regardless, you’ll be exposed to DBT discussions and lectures with others undergoing the same type of treatment. In the presence of such kindred spirits, group therapy is ideal for real-life practice.
Phone Coaching
Inevitably, you will have concerns and questions in between sessions. That’s why phone coaching is made available. It’s not meant to be chronic or used as a crutch, but getting input from a DBT professional can be essential in some situations.
The Four DBT Techniques
Mindfulness
Distorted thinking can turn us into time travelers. We live in the past with regrets. Or we live in the future with anxiety. Mindfulness is a skill designed to keep us grounded in the present moment. During DBT treatment, the mindfulness technique is set up to help us identify where we are at the moment. You learn to not only describe your literal surroundings but also, to recognize how you feel about them non-judgmentally.
Interpersonal Effectiveness
When rooted in the present, you can better interact with the people in your life. This, of course, includes the stressful times along with the fun. To navigate the ups and downs, DBT teaches you valuable skills like:
– Clear, direct communication
– Anger management
– Being assertive and saying no when you mean no
– Asking for what you need
Distress Tolerance
This brings us back to where “dialectical” fits in. Since distress is inevitable in everyone’s life, DBT does not set an unrealistic goal of eliminating it. Instead, it guides you to a place of tolerance. This is called radical acceptance. You don’t have to approve, but for the sake of your well-being, you accept and tolerate the presence of discomfort. You may self-soothe or choose distraction. But mostly, you assess the scenario and work to improve it.
Emotional Regulation
Saved for last, emotional regulation lives up to its name. It’s a challenge, but learning to regulate your emotions is a life-altering skill. You build confidence, feel less vulnerable, and start nipping problems in the bud. Tactics for this include:
– Accepting reality
– Accepting your emotions
– Sometimes doing the exact opposite of what a volatile emotion is urging you to do
Learn More About DBT
The above concepts, skills, and techniques are brought to life by an experienced DBT therapist. If you have questions about this approach, our therapists can provide the answers. Let’s connect for a free 15-minute confidential consultation.
