What Is Dialectical Behavior Therapy And What Can We Learn From This?
Sometimes, painful emotions and conflicts can take a lot out of a person. But dialectical behavior therapy can help with this, and it gives you help on different elements that can benefit your life. Here, we will look at the elements of DBT, and what you can get regarding the benefits from it.
What Is Dialectical Behavior Therapy?
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Dialectical behavior therapy, or DBT, is a type of psychotherapy that teaches group skills to help people learn, and utilize the skills and strategies that they need to create a life that they will be able to experience and live with. It was developed by Marsha Lineman, who used it initially for those who had BPD, and it now can be used for a majority of the population for other disorders. Essentially, the therapy gives the person new skills that the person can use to help with managing emotions that are painful, and decrease relationship conflicts in a person.
Four key elements are focused on in DBT, and they are as follows:
- Mindfulness, which focuses on improving the ability to accept and be present within the moment
- Distress tolerance: this is geared towards increasing the tolerance for negative emotion, rather than trying to escape this
- Emotional regulation: a means and strategy used to manage and change the emotions that are super intense and creating a problem in a person's life
- Interpersonal effectiveness: techniques that allow someone to communicate with others in a way that's assertive, allows for self-respect to be maintained, and strengthen the relationship of a person
It's a way to help with managing painful emotions and conditions that can be there, and it's important to know that while it was originally used for BPD, it's actually expanding into other fronts.
When Is DBT Used?
It was originally used to treat borderline personality disorder. But, it can help treat those that experience depression, binge-eating, bulimia, PTSD, bipolar disorder, or even any form of substance abuse. DBT skills are thought to help those improve and regulate their emotions, allowing for more tolerance of distress and negative emotion, allowing the person to be mindful and present within the moment, improving communication, and the ability to interact with others better.
Why Does DBT Teach Skills
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The reason as to why this teaches skills to cope, rather than just addressing problems, is because behaviors that are a problematic start to evolve as a way to cope with either a situation or a means to solve a problem. While in a person this can provide temporary relief or something that can help n the short-term, it's not helpful in the long-term. DBT assumes that clients are trying as best as possible and that they need to learn behaviors in different contexts. DBT helps with the capabilities of an individual by teaching these different skills. These will allow the person to navigate and handle situations within everyday life, or manage the challenges that get too big for this. These skills, according to Linehan, are a huge part of building a life that's worth living.
It can help with different case management as well since it will teach the client to be their case manager. The therapist in many of these cases is more of a consultant and can interact and stop anything as necessary.
How Does It Work?
DBT is mainly categorized as cognitive therapy. Now, originally since it was used for those with BPD, let's go over how it works with those that have BPD.
Those that suffer from BPD have very extremely negative emotions, all of which are very hard for a person to change and manage. They can be intense, and uncontrollable emotions and these become a problem when they're interacting with other people, including friends, romantic partners, and even their own family. They experience a ton of conflict in their relationships, which doesn't benefit anyone really, including the individual that's suffering.
It's influenced by the philosophy of dialectics, which is essentially balancing out the behavioral opposites. The therapist will work with you to find the different ways these two different perspectives are influencing you. And while they may be opposites, with the proper balance of these two and avoiding each of these extremes regarding the way you think, it can help you out immensely. DBT gives you a both, rather than either or, and dialectics at heart of DBT is looking to help accept the change, allowing you as a person to grow from these changes.
Changes can influence a person in both positive and negative manners. While some people handle it well, those with BPD may have a surge of negative emotions that can be a bit of a problem.But with the right behavioral therapy and help, along with accepting the changes that transpire, and working towards being the best person that they can be will make a difference.
What To Expect From This
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This type of therapy does consist of both groups and one-on-one types of situations. The therapist can occasionally be seen as a sort of coach to the person that's here. Usually, the individualistic therapy sessions are one-on-one contact, and all of the therapeutic needs are addressed. The goal of the person who is helping the client is to keep the person motivated, and helps them apply these skills in their life, and address any obstacles that might arise during treatment.
For each of the skills, the therapist has their own goal for each of them. When it comes to mindfulness, it can be becoming more mindful of what the triggers are that cause this emotional distress, or any triggers and situations that can cause the need to lash out and the inability to accept change. This is usually a focal part since understanding and accepting change is a huge part of this.
With distress tolerance, it's helping the person try to tolerate these negative emotions. Lots of times, the patient will get away from it, or lash out, which then breeds more negativity. With DBT, you'll be able to help the person tolerate the current emotions, and handle the distress.
Emotional regulation on the therapist's part consists of strategies that can be used to help the person become more emotionally regulated. Managing these will help with the prevention of these blowups, allowing them to harness the control over their emotions.
The interpersonal effectiveness does work with helping the person become more assertive with their relationships, and allows them to get better at communicating various factors, allowing them to have a stronger, healthier relationship not just with themselves, but with other people.
The final one usually falls more onto the group aspect of DBT, and we will go over that in the next section.
The group aspect is mostly learning how to practice these skills. The one-on-one aspect is getting to the why, but the group allows you to practice these skills. Other people have their own experiences, and they may know of something that can be used to help you cope with situations better, and it does give you a better, more reliable support network. Usually, one trained therapist is leading all of this, and they practice different skills and exercises. The group members are given some homework, including mindfulness exercises, and other types of regulation.
The group aspect of this is usually about two hours, and they meet weekly for six months, more or less depending on the needs that people have. DBT is done in different ways, depending on the client and the therapist. Some people don't need the skills groups, but others might like to have the skills groups since they work better with others. Ultimately, it's up to you to figure out what you need for yourself and have the correct therapy delivered based on personal needs.
Get Help!
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For many people, this can help to treat a wide variety of conditions and other disorders. Being able to handle and regulate emotions is a focal part of this. If you're curious about learning how to regulate your own emotions, or if you suffer from any of the disorders listed and need some help with it, the best thing for you to do, is to seek out a therapist within the area that's ready to help you, and one that will do you much good.
Frequently Asked Questions (FAQs)
What does dialectical behavioral therapy mean?
Dialectical behavior therapy DBT is a therapeutic approach that involves skills training, goal setting and was initially developed to treat borderline personality disorder. It’s a cognitive behavioral treatment method that uses both individual therapy and groups.
It can be an effective treatment for a variety of mental disorders, such as post traumatic stress disorder and eating disorders. For people struggling with borderline personality disorder or another mental illness like binge eating, seeking professional help is the best way to gain coping skills and a deeper understanding of their disorder.
What are the four main points of dialectical behavior therapy?
When working with a DBT therapist, there are four main goals:
- Mindfulness
- Distress tolerance
- Emotional regulation
- Interpersonal effectiveness
What is the difference between cognitive behavioral therapy and dialectical behavioral therapy?
DBT falls under the umbrella of cognitive behavioral therapy methods, but it has a more specific approach. Dialectical behavior therapy DBT is different from cognitive behavioral therapy in that it focuses on acceptance and change, rather than rational thought and finding solutions.
Therapy sessions are designed with unique elements to help a person accurately explain how they are feeling. This is especially helpful for individuals who struggle with emotion regulation and impulsivity.
What are the main components of dialectical behavior therapy?
If you’re looking to find a therapist that specializes in DBT, you may be wondering what treatment will entail overall. There are four main ways your therapist will help you develop dialectical behavior therapy skills.
- Skills training groups
- Individual therapy
- Phone coaching
- Therapist consultation teams
What does it mean to think dialectically?
If you decide to look more into DBT and find a therapist who specializes in this therapy model, you will be introduced to the concept of “dialectical thinking.” Dialectical thinking is focused on viewing an issue from a multitude of perspectives to gain a deeper understanding of a situation or emotion in order to reconcile effectively.
Can a person with BPD really love?
Yes, a person with borderline personality disorder is able to form emotional connections. They sometimes struggle with a fear of abandonment, and it can be difficult for them to maintain long lasting relationships. Family therapy or couples therapy can help loved ones understand the disorder more, and develop skills to communicate effectively.
Is DBT effective for depression?
Yes, DBT has been found to be helpful in dealing with symptoms of depression. DBT can help individuals learn new coping skills and habits, especially when other forms of treatment haven’t been helpful. Because there is a support group involved, it can also help with the feelings of loneliness that are sometimes associated with it.
Is DBT good for trauma?
Yes, DBT can help manage the negative emotions that result from trauma. If you’re struggling to process traumatic events that occurred in your life, it’s best to find a therapist that creates a treatment plan that will work for you.
How long does DBT treatment last?
On average, a full course of DBT spans the course of approximately 6 months. If you decide to look into DBT treatment, find a therapist you can connect to and ask them what their treatment plan looks like. Therapists treat different people differently, and not everyone will have the same experience with DBT.
Is CBT or DBT better for anxiety?
Both CBT and DBT are effective treatment models for anxiety. The type of therapy that will work for you is specific to your individual needs.
CBT is a more philosophical approach to addressing anxiety, whereas DBT has more of a holistic approach. The best way to figure out what will work best for you is to find a therapist and discuss treatment options.
Does DBT work for anxiety?
Yes, DBT has been known to help treat symptoms of anxiety. Because of the focus on mindfulness and social interactions, it can be a great method for those who are trying to gain a better understanding of their thought processes.
What are the nine symptoms of borderline personality disorder?
It’s important for people with BPD to find a therapist that can help relieve and understand their symptoms. There are a variety of signs that someone is struggling with this distressing mental disorder, but here are 9 of the most common ones:
- Impulsive or irrational behavior.
- Intense mood swings.
- Extreme sensitivity.
- Episodes of anxiety or depression.
- Viewing things as all good or all bad.
- Trouble maintaining long lasting relationships.
- A distorted self of self.
- A chronic feeling of emptiness.
- Difficulty trusting others.
What are target behaviors in DBT?
Target behaviors are used in each DBT session to create goals on what behavior should be worked on. They are separated into three categories: life-threatening behavior, therapy-interfering behavior, and quality-of-life-interfering behavior.
What disorders does DBT treat?
Though DBT was initially developed to treat borderline personality disorder, it has been proven to help a variety of mental illnesses, including post traumatic stress disorder. Therapists that specialize in DBT also treat people with eating disorders, people who struggle with self-harm, and people who struggle with substance use disorders. They may also use their model to facilitate family therapy.
Through support groups, phone coaching and body language work your individual therapist can help provide you skills to deal with your mental illness. It’s never the wrong time to find a therapist that can help you move through life in a more satisfying way.
Does DBT therapy really work?
Clinical psychology has well-established DBT as a very effective therapy model. If you’re looking to find a therapist, a support group and a better understanding of yourself, DBT could be a great option for you.
