Understanding Dialectical Behavioral Therapy (DBT)

What is Dialectical Behavioral Therapy (DBT)?

Dialectical Behavioral Therapy (DBT) is an evidence-based form of cognitive-behavioral therapy (CBT) designed to help individuals manage intense emotions, improve relationships, and develop effective coping skills. Originally developed by Dr. Marsha Linehan in the late 1980s to treat borderline personality disorder (BPD), DBT has since been adapted to support individuals facing a wide range of emotional and psychological challenges.

At its core, DBT balances two seemingly opposing concepts: acceptance and change. It helps individuals accept their emotions and experiences while also learning skills to change harmful behaviors and thought patterns. This dialectical approach allows for both self-compassion and growth, making it particularly effective for individuals who feel stuck in patterns of distress.

Who Can DBT Help?

DBT is beneficial for individuals struggling with:

• Borderline Personality Disorder (BPD)

• Chronic suicidal thoughts or self-harm behaviors

• Emotional dysregulation and intense mood swings

• Anxiety and depression

• Post-Traumatic Stress Disorder (PTSD)

• Eating disorders

• Substance use disorders

• Relationship difficulties

• Anyone coping with overwhelming emotions

  
  
  
  

While DBT was initially developed for individuals with BPD, its principles have proven effective for anyone who experiences difficulties with emotional regulation, impulsivity, or interpersonal conflicts. It is particularly useful for people who feel overwhelmed by their emotions and struggle to respond to life’s challenges in healthy ways.

How Does DBT Work?

DBT is structured around four core skill areas:

1. Mindfulness: This practice helps individuals stay present in the moment, observe their thoughts and feelings without judgment, and reduce impulsive reactions.

2. Distress Tolerance: These skills equip individuals to cope with crises in healthier ways, such as self-soothing techniques and learning to tolerate discomfort without resorting to harmful behaviors.

3. Emotion Regulation: This component focuses on identifying, understanding, and managing intense emotions in order to reduce emotional suffering and increase overall well-being.

4. Interpersonal Effectiveness: These skills help individuals communicate their needs, set boundaries, and navigate relationships in ways that foster mutual respect and understanding.

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DBT is typically delivered in three main formats:

• Individual Therapy: A therapist works one-on-one with a client to personalize DBT skills and address individual challenges.

• Skills Training Groups: These group sessions teach DBT skills in a structured, classroom-like setting.

• Phone Coaching: Some DBT programs offer in-the-moment coaching to help clients apply skills in real-life situations.

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By combining these approaches, DBT provides individuals with both the tools and the support they need to make meaningful changes in their lives.

The Impact of DBT

Many individuals who participate in DBT report significant improvements in emotional resilience, self-awareness, and interpersonal relationships. By learning to balance acceptance and change, people can break free from destructive patterns and build a life that aligns with their values and goals.

If you or someone you know struggles with emotional regulation, distress tolerance, or relationship challenges, DBT may offer a pathway toward healing and growth. Seeking support from a qualified DBT therapist can be the first step toward a more balanced and fulfilling life.

Interested in learning more about DBT or finding support? Contact us at Shifting Tides Psychotherapy for guidance on your journey to emotional well-being. Kelsey Greene, LMSW, is now offering a DBT Virtual Skills Group, and registration is open! Check out the flyer for group below: