Dialectical Behavioral Therapy (DBT) is a type of psychotherapy that has been proven effective in treating a range of mental health issues, from depression and anxiety to borderline personality disorder and substance use disorders. Developed by psychologist Marsha Linehan in the 1980s, DBT is based on the idea that individuals with emotional dysregulation struggle to manage intense emotions and need to learn new skills to cope effectively.

In this comprehensive guide, we'll explore the principles, techniques, and benefits of DBT, and help you determine whether it might be a good fit for you.

Principles of DBT

DBT is a type of cognitive-behavioral therapy that focuses on teaching clients four main skill sets: mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness. These skills are designed to help clients build resilience and learn to manage difficult emotions and situations in healthier ways.

Mindfulness involves learning to observe and describe thoughts and feelings without judgment, and can help clients become more aware of their internal experiences and external triggers. Distress tolerance skills teach clients how to tolerate difficult emotions without making them worse, and include techniques like distraction, self-soothing, and radical acceptance. Emotion regulation skills help clients identify and change unhealthy patterns of thinking and behavior, and include skills like identifying and labeling emotions, checking the facts, and reducing vulnerability to negative emotions. Interpersonal effectiveness skills focus on building healthy relationships and setting boundaries, and include skills like assertiveness, active listening, and validation.

Techniques Used in DBT

DBT is typically conducted in a group therapy setting, although individual therapy sessions may also be incorporated. In group therapy, clients learn new skills and practice them in a supportive environment, often with the guidance of a trained therapist. DBT also emphasizes the importance of skills coaching between sessions, which allows clients to practice skills in real-life situations and receive feedback from a therapist.

In addition to group therapy and skills coaching, DBT also includes other techniques such as diary cards, chain analysis, and role-playing. Diary cards allow clients to track their emotions, thoughts, and behaviors, and can be a helpful tool for identifying patterns and triggers. Chain analysis involves exploring the chain of events that lead to a particular behavior or emotion, and can help clients understand the underlying causes of their distress. Role-playing allows clients to practice new skills in a safe and supportive environment, and can be particularly helpful for building interpersonal effectiveness skills.

Benefits of DBT

DBT has been shown to be effective in reducing symptoms of depression, anxiety, and post-traumatic stress disorder (PTSD), as well as reducing self-harm and suicidal behaviors. One study found that after one year of DBT, 83% of participants with borderline personality disorder no longer met the diagnostic criteria for the disorder. Another study found that DBT was more effective than treatment as usual in reducing suicide attempts and hospitalizations among individuals with borderline personality disorder.

Is DBT Right for You?

If you struggle with emotional dysregulation, intense or overwhelming emotions, or patterns of behavior that negatively impact your relationships or quality of life, DBT may be a good fit for you. DBT has been shown to be effective in treating a range of mental health issues, and can be particularly helpful for individuals with emotional dysregulation, borderline personality disorder, substance use disorders, or trauma-related disorders.

It's important to note that DBT requires a significant commitment of time and energy, as clients are typically expected to attend weekly therapy sessions and practice new skills between sessions. However, many individuals find that the benefits of DBT are well worth the effort, and report feeling more in control of their emotions and more effective in their relationships. Here are some considerations:

1. Consider your mental health needs: DBT can be helpful for individuals with a wide range of mental health issues, including anxiety, depression, substance abuse, eating disorders, and PTSD. Consider whether the issues you are struggling with might benefit from the specific skills and techniques taught in DBT.

2. Evaluate your readiness for change: DBT is a skills-based therapy that requires active participation and practice outside of therapy sessions. Consider whether you are ready and willing to commit to this type of therapy, and whether you feel motivated to make changes in your life.

3. Assess your current level of functioning: DBT can be a helpful therapy for individuals with varying levels of functioning, but it may not be appropriate for individuals with severe mental health issues or those who are actively suicidal. Consider whether you feel capable of engaging in the therapy and whether you feel safe and supported in your current environment.

4. Research licensed mental health professionals: If you think DBT might be a good fit for you, start researching licensed mental health professionals who specialize in this type of therapy. Look for individuals who have specific training and experience in DBT, and who are licensed to practice in your state.

5. Schedule an initial consultation: Once you have identified a mental health professional who specializes in DBT, schedule an initial consultation to discuss your needs and determine whether DBT is a good fit for you. This initial consultation will also give you the opportunity to get a sense of whether you feel comfortable and supported working with this professional.

6. Start therapy: If you and your therapist determine that DBT is a good fit for your needs, you can start therapy and begin learning the specific skills and techniques taught in DBT. Remember that DBT is a highly structured and intensive therapy, so be prepared to commit to regular therapy sessions and practice the skills outside of therapy.

DBT can be a powerful tool for self-discovery, healing, and growth. If you are interested in exploring DBT therapy as a means of addressing emotional or psychological concerns, schedule a consultation to learn more and see if you are a good candidate for DBT.