Mental Health Treatment: Dialectical Behavior Therapy For Anxiety
- For those experiencing suicidal thoughts, please contact the 988 Suicide & Crisis Lifeline at 988
- For those experiencing abuse, please contact the Domestic Violence Hotline at 1-800-799-SAFE (7233)
- For those experiencing substance use, please contact SAMHSA National Helpline at 1-800-662-HELP (4357)
With numerous therapeutic approaches available, there are many options to choose from when it comes to improving the symptoms of anxiety. One of these treatments, dialectical behavior therapy (DBT), focuses on assisting individuals to learn how to control their emotions and recognize when they feel overwhelmed or triggered.
While CBT may be more effective for the overall symptoms of anxiety in some cases, DBT can be effective for specific symptoms, like executive dysfunction and emotional dysregulation. Learning more about the origin and function of DBT may be beneficial to determine whether this treatment is right for you.
This article will explore what dialectical behavior therapy (DBT) is, how DBT skills training can help with symptoms of anxiety, and offer other tools like cognitive behavioral therapy (CBT) that may help individuals improve distress tolerance and emotional regulation.
What’s the difference between DBT and CBT?
Dialectical Behavior Therapy (DBT) and Cognitive Behavioral Therapy (CBT) are both evidence-based psychotherapies often used to treat anxiety, but they differ in their approaches and techniques.
CBT focuses on identifying and changing negative thought patterns and behaviors, aiming to improve emotional regulation and develop coping strategies. DBT, a form of CBT, emphasizes balancing acceptance and change, incorporating mindfulness and interpersonal effectiveness skills to help individuals manage intense emotions and improve relationships. Interpersonal effectiveness, a key component of DBT, teaches individuals how to communicate effectively and assertively in relationships, which can be particularly beneficial for those with anxiety.
What is dialectical behavior therapy?
Dialectical behavior therapy (DBT) is a form of cognitive-behavioral therapy developed by Marsha Linehan in the 1980s. It was originally designed to treat individuals with borderline personality disorder. Since then, it has proven effective in treating a variety of other mental health conditions, including anxiety disorders.
DBT is an intensive therapeutic approach that can help individuals who live with severe emotional disturbances and mental disorders.
One of the goals of DBT is to cultivate mindfulness and related skills that may help individuals with coping and healing.
Four key principles of DBT
DBT is a skills-based therapy that centers on four key principles:
- Core mindfulness skills: One of the biggest components of DBT is mindfulness, which involves focusing on the present and slowing down one’s thought patterns. These skills can help someone avoid being overwhelmed by intense emotions, which may manifest in negative or destructive behaviors.
- Interpersonal effectiveness skills: This element of DBT involves learning an individual's needs in a relationship and finding healthy ways to get those needs met. Interpersonal effectiveness skills may focus on self-respect, active listening, repairing relationships, and techniques for interacting with difficult individuals.
- Distress tolerance skills: In order to get through difficult situations or cope with stressful environments, DBT therapy may involve learning skills that allow someone to make decisions during times of distress. These can involve crisis survival and reality acceptance skills.
- Emotion control skills: Emotion control skills are meant to help someone identify and accept their feelings regardless of intensity. This skill set can also help people understand how to acknowledge their emotions without negatively acting on them.
With its emphasis on developing new habits and creating an environment of acceptance and understanding, DBT can help individuals learn effective approaches for managing anxiety symptoms over the long term.
Why dialectical behavior therapy is used for anxiety
DBT has been found to be particularly effective in helping people who experience the intense emotions and impulsive behaviors often associated with anxiety. One key element of DBT is the concept of radical acceptance. This concept refers to a deep level of acceptance of the individual’s current situation as it is, without trying to change it. Radical acceptance may be constructive for individuals with anxiety as it may allow them to better control their environment, thoughts, or feelings.
In many cases, the role of radical acceptance in DBT is to help individuals learn how to tolerate and manage anxiety and discomfort by letting go of negative experiences. By accepting their current reality, individuals may be able to let go of any resistance to what is happening and instead focus on what they can control. Radical acceptance may serve as a powerful tool in managing anxiety since it allows individuals to focus on their own internal experiences rather than uncontrollable external stressors.
The benefits of dialectical behavior therapy
While studies have shown that CBT may be more effective at reducing anxiety symptoms, DBT may produce more significant improvements in emotional control and mindfulness. One of the key benefits of DBT is that it can provide practical skills that may be useful in managing emotions and coping with distress. Further research has shown that DBT may effectively reduce anxiety severity in adults who met the criteria for anxiety disorders compared to an activities-based support group (ASG).
Anxiety-focused DBT often aims to provide individuals with a greater understanding of the underlying causes of their anxiety. Individuals may be encouraged to evaluate the root causes of their behaviors and work towards personal development and mindfulness.
Understanding the functions of a specific treatment type can shed light on its potential benefits. According to the DBT-Linehan Board of Certification, the main functions of DBT include:
- To improve and maintain a client’s motivation to change and be engaged with treatment
- To enhance the motivation of therapists to deliver effective treatment
- To ensure generalization of change occurring through treatment
- To enhance an individual’s capability by increasing skillful behavior
- To assist the individual in restructuring or changing his or her environment such that it supports and maintains progress and advancement toward goals
What to expect from dialectical behavior therapy (DBT)
DBT sessions for anxiety and borderline personality disorder may involve a combination of individual therapy, group therapy, coaching, and homework assignments.
Individual therapy may focus on addressing concerns unique to the individual, identifying unhealthy or destructive behaviors, teaching new skills, and tracking progress. Therapists may work with individuals to identify triggers for anxiety, challenge negative thought patterns, and develop strategies for calming an overactive mind.
Group therapy sessions might involve learning and practicing DBT skills alongside others with anxiety or borderline personality disorder. These sessions may provide valuable peer support and can allow individuals to practice their new skills in a safe and supportive environment.
Coaching could involve regular check-ins with a DBT therapist or counselor in person, via phone, or online. These check-ins may allow individuals to discuss any current challenges or successes they have experienced and receive guidance from their therapist.
DBT may also involve homework assignments, which can include mindfulness exercises and journaling. These assignments may help individuals integrate DBT skills and techniques into their daily lives and reinforce what was learned in therapy and coaching sessions.
DBT may serve as a comprehensive and holistic approach to managing anxiety. With the help of a trained therapist, individuals may learn strategies for reducing anxiety, improving emotional and cognitive skills, and building interpersonal skills.
Dialectical behavior therapy for anxiety and other related mental health conditions
Dialectical behavior therapy (DBT) is a specialized form of cognitive-behavioral therapy that can be used to assist those with a number of mental health conditions and challenges. DBT can be adapted for a variety of mental health concerns and may provide a healthy avenue for healing and growth for individuals experiencing the following conditions:
- Anxiety disorders
- Mood disorders
- Post traumatic stress disorder (PTSD)
- Eating disorders
- Substance use disorder
- Borderline personality disorder (BPD)
Online dialectical behavior therapy treatment
For some individuals, the symptoms of anxiety may make it difficult to participate in in-person sessions or group therapy appointments. These individuals may feel anxious about the idea of talking to a stranger about their problems, for example. In these circumstances, online therapy may offer a practical solution that enables more convenient options for professional treatment. With online therapy, individuals can receive dialectical behavior therapy treatment from the comfort of their own homes. This may allow a more inviting entrance to therapy and facilitate improved participation from the individual.
In a study that explored the effectiveness of DBT approaches for treating individuals with mental health struggles in an online setting, researchers found that group DBT sessions held online were viable alternatives to online CBT. While the methods may vary depending on who facilitates the therapy, the overall approach may be just as effective as it would in person.
Takeaway
What is dialectical behavior therapy for anxiety disorders?
Dialectical behavior therapy, often referred to as anxiety DBT, is a form of therapy that focuses on balance and change and incorporates mindfulness and interpersonal effectiveness skills to manage intense emotions (negative emotions) that can be a symptom of anxiety disorders, such as social anxiety and specific phobias. DBT can also help individuals manage physical symptoms and physical sensations associated with anxiety by teaching effective coping skills. For those seeking support, talk therapy with a DBT therapist trained in treating anxiety disorders can be very beneficial. Many anxiety disorders improve when therapists trained in DBT use distress tolerance techniques to manage anxiety and support emotional regulation.
What is the best DBT skill for anxiety?
The most important skill in DBT is mindfulness. It focuses on being in the present and slows down the thought patterns that are usually negative and destructive. This skill helps reduce emotions that can feel overwhelming, supporting better emotional regulation and building distress tolerance skills. Techniques like paced breathing can also ease anxiety in the moment. Through practice, many people with anxiety learn to pause before reacting, creating space to use distress tolerance skills instead of falling into familiar anxious patterns.
Is DBT or CBT better for anxiety?
DBT and CBT are both effective as anxiety treatment approaches, helping to manage various mental health issues. However, CBT is generally considered more effective specifically for anxiety disorders. On the other hand, DBT focuses on and is effective in treating people with borderline personality disorder (BPD) and individuals who also experience challenges like self-harm, emotional dysregulation, and low self-esteem. For some patients, combining strategies creates a blended treatment approach that reduces anxiety, shortens anxiety recovery time, and prevents anxiety relapse.
What is the success rate of DBT for anxiety?
There is much research about the success rates of DBT treatment for anxiety disorders. While it’s difficult to give the exact success rate, DBT has been helping many people manage intense emotions and has demonstrated effectiveness for conditions involving social anxiety, self-harm, and anxiety connected to past events or past trauma. With support from therapists, individuals with anxiety learn to recognize early signs of anxiety, apply distress tolerance techniques, and build executive function skills over time.
What are the four crucial DBT strategies?
DBT is a skill-based therapy that encompasses four key principles, also referred to as DBT modules. These are:
- Mindfulness
- Distress tolerance
- Emotional regulation
- Interpersonal effectiveness
These DBT techniques help build stronger relationships and improve overall emotional stability.
What are the cons of DBT to mental health?
While it is effective in treating various mental health conditions, DBT has some potential drawbacks. It requires a significant time commitment for both patients and therapists since DBT has many skills, such as distress tolerance skills and group skills training, which may feel overwhelming. Individuals with severe anxiety or panic attacks may struggle at first with group sessions or using phone coaching effectively, and online therapy may be an option for those who find in-person sessions difficult.
Is DBT treatment good for panic disorder?
DBT may be effective in treating panic attacks and improving distress tolerance, but not specifically for panic disorder. One of the skills in DBT is distress tolerance, which helps a person manage anxiety when it’s severe, especially during a panic attack. Individuals with panic disorder considering DBT should begin DBT with therapists trained in managing anxiety-related symptoms. In some cases, integrating talk therapy with DBT can also be helpful.
What is the difference between DBT and ACT for anxiety?
Dialectical behavioral therapy (DBT) is an evidence-based therapy used to treat anxiety disorders. DBT therapy focuses on teaching coping skills like distress tolerance, emotion regulation, and mindfulness to manage negative emotions. While ACT promotes acceptance and values-based action, DBT focuses more on building skills to reduce overwhelming emotions and support effective anxiety treatment.
What is DBT emotional regulation for anxiety?
DBT helps individuals manage negative emotions and reduce anxiety through emotion regulation skills. These tools target impulsive behaviors, promote self-awareness, and enhance control over physical symptoms, such as muscle tension or rapid breathing. People with generalized anxiety disorder or other mental health issues can use these skills to respond more calmly to daily stress and lessen anxiety over time.
How does DBT help with anxious thoughts?
Dialectical behavioral therapy teaches coping skills like emotion regulation, distress tolerance, and mindfulness. These DBT techniques help reduce negative thinking patterns and manage emotions, supporting people with anxiety disorders in handling anxious thoughts and improving anxiety management in daily life.
- Previous Article
- Next Article