What is Dialectical Behaviour Therapy
Published November 9th, 2023
5.5 min read
Everything you need to know about DBT and how it works.
Written by Simon Spichak
Dialectical behaviour therapy (DBT) is one of the most popular forms of therapy. It is a modified form of cognitive behavioural therapy (CBT) that focuses on helping you learn skills and strategies for coping with stress, managing your emotions, maintaining healthy relationships, and living in a way aligned with your goals and values.
How does DBT work?
At the core of DBT is the idea that we can’t always control the thoughts that pop up throughout the day or the emotions that we feel. Rather than spending time trying to change things that are out of your control, DBT focuses on the things that you can change.
DBT teaches you to accept your thoughts, emotions, and behaviours. Rather than changing the thoughts or feelings that you might experience, DBT focuses on teaching you how to change your reaction or behavioural response to these experiences.
Four stages of DBT
DBT treatment can be divided into four separate stages. An individual going to therapy may enter at any of these stages.
Stage 1. This is the starting point for many people. You go to therapy because you are having trouble with your mental health, and it is negatively affecting your life. The therapist will work with you to help you achieve control over your behavioural responses to thoughts and emotions.
Stage 2. You don’t feel awful anymore. You have some control over your behaviours but don’t really feel like you are fulfilled or enjoying life. The therapist will work to help you start recognizing and experiencing a full range of emotions again.
Stage 3. In this stage, you work on learning to define life goals, build self-respect, and learn to live according to your values.
Stage 4. In this stage, you will work to find a deeper meaning in your life through spiritual experiences.
What does DBT treat?
DBT is commonly used to treat people with borderline personality disorder, suicidal ideation, substance use, and PTSD. Incorporating DBT alongside other forms of therapy can help with a range of different mental health conditions, including anxiety, depression, ADHD, and OCD
How is DBT different than CBT?
DBT and CBT are both popular, effective forms of talk therapy. However, CBT has more of a focus on changing your thoughts and emotions, while DBT focuses on accepting them and modifying your behavioural responses instead.
On average, DBT treatments may also take longer than CBT. Most people may see some substantial improvements after six months to a year.
While there are major differences between the two techniques, both forms of therapy have their uses. During your first few sessions, your therapist will make a treatment plan. Here, they might explain the therapy technique they are using and whether they are combining bits and pieces from both DBT and CBT.
What skills will I learn from DBT?
Many different DBT skills can help you change how you respond to your thoughts and emotions. They are organized across four domains.
Core Mindfulness
There are several skills that you can practice to become more mindful in the day-to-day. The “What Skills” help you learn to observe and describe thoughts, feelings, and other experiences. It will also teach you how to participate and enjoy these experiences without ascribing a positive or negative judgment.
Distress Tolerance
This is a set of techniques that can help you sit in uncomfortable or stressful situations. These skills can teach you to accept unpleasant situations while taking individual steps to make you feel better — like exercise, hobbies, or volunteering to help others.
Emotional Regulation
These skills help you recognize and understand how your emotions work and how your body and behaviour respond to them. One of the techniques that is taught is called opposite action, where you choose to do the exact opposite of what your emotions are telling you to do.
For example, if you are angry with someone, instead of yelling at them, you might explain why you’re upset or simply walk away.
Interpersonal Effectiveness
Interpersonal effectiveness skills help you learn how to communicate your needs to others healthily. It will also teach you how to balance priorities and demands across relationships and even be more assertive if that is something you struggle with.
Takeaway
Many online tools and resources can help you learn more about DBT and get started on your own, including:
When you’re ready to make the next step, you can book a free consultation with one of Resolvve’s therapists. Our therapists will teach and help you hone these DBT skills to help you manage your stress, regulate your emotions, and improve your mental health.
Please note that this post is written for educational purposes; it is not therapy. If you need to talk to a professional, please book a consultation with a psychotherapist through Resolvve.
