Dialectical Behavior Therapy (DBT) is a powerful therapeutic approach designed to help individuals navigate life’s challenges and build a better life over time. Combining individual therapy, group skills training, and real-life application, DBT provides a structured framework for growth and healing.
Here’s a breakdown of what DBT is—and what it’s not.
What DBT Is
1. Individual Therapy
In DBT, you meet with your therapist weekly to:
- Work on personal goals.
- Learn skills to manage emotions and behaviors.
- Handle tough situations with confidence.
2. Skills Training Group
Group sessions teach practical tools for managing life’s challenges. These skills fall into four key areas:
- Mindfulness: Staying calm and present in the moment.
- Distress Tolerance: Handling intense emotions without making things worse.
- Emotion Regulation: Understanding and managing your feelings effectively.
- Interpersonal Effectiveness: Improving communication and building healthier relationships.
3. Phone Coaching
DBT includes real-time support. Your therapist is available between sessions to help you apply skills during challenging moments. This ensures you have practical tools to navigate real-life crises as they happen.
4. Therapist Consultation Team
DBT therapists don’t work alone—they are part of a consultation team. This support system helps therapists stay effective, nonjudgmental, and aligned with DBT principles, ensuring you get the best care possible.
5. Behavioral Targets
Together with your therapist, you focus on specific goals, such as:
- Reducing harmful behaviors.
- Improving your quality of life.
- Staying engaged in therapy, even when it’s tough.
6. Diary Cards
These tools help track patterns in your emotions and behaviors, enabling you to identify triggers and make positive changes over time.
7. Focus on Dialectics
DBT encourages balancing acceptance and change. It helps you:
- Break free from “black-and-white” thinking.
- See multiple perspectives in challenging situations.
What DBT Is NOT
1. A Single-Modality Therapy
DBT is not just one thing—it’s a multi-faceted approach. It combines individual therapy, skills training, and real-life application to create lasting change.
2. Crisis Management Alone
While crisis coaching is part of DBT, the therapy is about more than just managing immediate problems. It’s about building a better life over time.
3. Unstructured or Open-Ended
DBT follows a clear plan with steps and goals, offering a roadmap to success.
4. Only for Borderline Personality Disorder (BPD)
Though originally developed for BPD, DBT is effective for a wide range of conditions, including:
- Depression
- Eating disorders
- PTSD
- Substance use disorders
5. Emotion Suppression
DBT focuses on understanding and managing emotions—not avoiding or suppressing them. It helps you stay in control while fully experiencing your feelings.
6. Focused Solely on the Client
Therapists in DBT are supported through consultation teams, ensuring they remain effective and grounded. This means your therapist has the support they need to do their best work for you.
7. Short-Term Therapy
Real change takes time. DBT typically requires six months to a year or more, allowing you to make sustainable progress.
Why DBT Works
DBT offers a structured yet flexible approach to mental health. By combining practical skills, ongoing support, and a focus on gradual change, it empowers individuals to transform their lives.
If you’re ready to learn new skills, embrace change, and create a life worth living, DBT might be the right fit for you. Start your journey today!
