Balancing Acceptance and Change:
A Guide to Dialectical Behavior Therapy
An Overview of DBT
DBT was developed by Dr. Marsha Linehan in the 1980s to help people with Borderline Personality Disorder (BPD). It combines cognitive-behavioral techniques with mindfulness and acceptance practices. These strategies help people manage their emotions and improve their relationships.
Mindfulness: DBT teaches people to be present in the moment without judgment. This can reduce impulsivity and emotional reactivity.
Distress Tolerance: DBT helps people handle crises without making impulsive decisions. It includes distraction techniques and self-soothing strategies.
Emotion Regulation: DBT teaches people to identify and understand their emotions, find triggers, and develop healthy coping strategies.
What is Dialectical Behavior Therapy (DBT)?
Dialectical Behavior Therapy (DBT) is a type of therapy that helps people manage their emotions and improve their relationships. It combines techniques from cognitive-behavioral therapy with mindfulness and acceptance practices to help individuals create a life they find worth living.
Balancing Act: Core Principles of DBT
DBT is built on balancing acceptance and change. This means acknowledging where you are now while working towards positive changes. For example, someone with intense emotions and impulsive actions can learn to accept themselves while also learning to manage their reactions better.
DBT sessions include individual therapy for personal challenges and group skills training to practice coping strategies and improve social interactions .
Proven Success: The Effectiveness of DBT
Research shows DBT is effective for various mental health conditions. It helps reduce self-injurious behaviors, impulsivity, and anger. It's particularly beneficial for people with BPD, but also helps those with substance use disorders, eating disorders, and more .
DBT has been shown to reduce suicide attempts, hospitalizations, and substance use. It's effective in various settings like community centers, VA hospitals, and addiction treatment facilities .
Mastering Emotions:
DBT Techniques & Skills
DBT teaches various skills to help manage emotions and behaviors.
Mindfulness: Focus on the present moment without judgment. Practices include observing your breath or surroundings to reduce emotional reactivity.
Distress Tolerance: Cope with crises without harmful behaviors. Techniques include distraction, self-soothing, and improving the moment.
Emotion Regulation: Identify, understand, and manage emotions. Learn to label emotions, find triggers, and use healthy coping mechanisms.
Choosing the Right Guide: Finding a Qualified DBT Therapist
When looking for a DBT therapist, make sure they have proper training and certification. Check their experience with treating conditions similar to yours. Also, consider practical factors like insurance coverage, location, session fees, and your comfort level with the therapist.
DBT requires a significant commitment, typically lasting at least six months. Success depends on your effort, dedication to change, and consistent practice of skills learned in therapy .
The Final Word: Benefits of DBT
DBT helps individuals develop coping strategies tailored to their challenges. By practicing mindfulness, DBT helps people stay present and manage emotional reactivity. It also improves interpersonal skills, helping people communicate assertively, set boundaries, and manage conflicts.
DBT combines acceptance and change, helping individuals navigate life's complexities with resilience and self-awareness. It's a valuable tool for addressing emotional and relational challenges, offering hope and practical solutions.
Takeaway Messages
Mindfulness Practice: Learn to stay present without judgment to reduce impulsivity and emotional reactivity.
Distress Tolerance: Develop techniques to handle crises without harmful behaviors.
Emotion Regulation: Identify, understand, and manage emotions effectively.
Balancing Acceptance and Change: Embrace where you are now while working towards positive change.
Commitment to Therapy: DBT requires dedication and consistent practice for effective results.
References
McMain, S., Korman, L., & Dimeff, L. (2001). Dialectical Behavior Therapy and the Treatment of Emotion Dysregulation. Journal of Clinical Psychology, 57(2), 183-196.
Linehan, M. M., Armstrong, H. E., Suarez, A., Allmon, D., & Heard, H. L. (1991). Cognitive-behavioral treatment of chronically parasuicidal borderline patients. Archives of General Psychiatry, 48(12), 1060-1064.
Lynch, T. R., Trost, W. T., Salsman, N., & Linehan, M. M. (2007). Dialectical Behavior Therapy for Borderline Personality Disorder. Annual Review of Clinical Psychology, 3, 181-205.
Koons, C. R., Robins, C. J., Tweed, J. L., Lynch, T. R., Gonzalez, A. M., Morse, J. Q., & Bastian, L. A. (2001). Efficacy of dialectical behavior therapy in women veterans with borderline personality disorder. Behavior Therapy, 32(2), 371-390.