Dialectical Behavioural Therapy (DBT)

What is Dialectical Behavioural Therapy (DBT)?

Dialectical Behavioural Therapy (DBT) is a type of cognitive-behavioural therapy (CBT) that focuses on helping individuals manage intense emotions, improve interpersonal relationships, and reduce self-destructive behaviours.   Developed by Dr. Marsha Linehan in the late 1980s, DBT was initially created to treat individuals with borderline personality disorder (BPD), but it has since proven effective for a wide range of mental health concerns.   

DBT emphasises balancing two opposing forces: accepting yourself as you are while also striving to change unhelpful behaviours.   It is a skills-based therapy that teaches individuals practical tools to manage emotions, cope with stress, improve relationships, and enhance mindfulness.

How Does DBT Work?

DBT is designed to help individuals build a life worth living by teaching four key areas of skills:

  1. Mindfulness: This skill helps individuals develop awareness and acceptance of the present moment. Mindfulness techniques encourage focusing on the here and now, reducing emotional reactivity and improving emotional regulation.

  1. Distress Tolerance: Distress tolerance skills help individuals cope with difficult situations without resorting to self-destructive or impulsive behaviours. This includes learning to tolerate emotional pain, rather than attempting to escape or avoid it.

  2. Emotion Regulation: Emotion regulation skills are aimed at understanding and managing intense emotions in a healthy way. Individuals learn how to decrease emotional vulnerability, increase positive emotional experiences, and manage negative feelings effectively.

  3. Interpersonal Effectiveness: These skills help individuals improve their relationships by learning how to communicate effectively, set boundaries, and assert their needs in a respectful manner.

What To Expect In DBT Sessions?

DBT sessions typically include both individual therapy and group therapy components.   In individual therapy, you will work one-on-one with a trained therapist to address specific challenges and goals and will focus on mindfulness, emotion regulation, distress tolerance, and interpersonal effectiveness.   Throughout therapy, your therapist will support you in applying these skills to real-life situations, providing guidance and feedback.   

What Can You Expect from DBT?

DBT provides individuals with the tools to manage intense emotions and reduce self-destructive behaviours.

Some of the key benefits include:

  • Improved Emotional Regulation: By learning to manage intense emotions, individuals can experience a greater sense of emotional stability.

  • Enhanced Coping Strategies: DBT teaches healthy coping mechanisms, allowing individuals to respond to stress and difficulties in more adaptive ways.

  • Better Relationships: DBT’s interpersonal effectiveness skills help individuals communicate more effectively, leading to stronger, healthier relationships.

  • Increased Mindfulness and Self-Awareness: Mindfulness skills help individuals become more aware of their thoughts and feelings, enabling them to respond more consciously and thoughtfully.

  • Reduced Self-Destructive Behaviours: By improving emotional regulation and distress tolerance, individuals can reduce impulsive behaviours such as self-harm, substance abuse, and risky activities.

Who Can Benefit from DBT?

DBT has been found effective for a variety of mental health conditions, including:

  • Borderline personality disorder (BPD)

  • Emotionally unstable or impulsive behaviours

  • Depression

  • Anxiety disorders

  • Post-traumatic stress disorder (PTSD)

  • Self-harm behaviours

  • Eating disorders

  • Substance use disorders

DBT can also benefit individuals who struggle with managing emotions or who find themselves engaging in unhealthy behaviours to cope with distressing feelings.