What is DBT?

DBT, or Dialectical Behavioral Therapy, is a biosocial model to target unwanted and/or unhelpful thoughts, feelings, behaviors, and relationships. While it was first created to help those struggling with Borderline Personality Disorder, it is now considered a beneficial approach to many mental health concerns, including depression, anxiety, eating disorders, and the list goes on.

DBT consists of four sections: mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness.

Mindfulness is such a buzzword these days, but its practice can be implemented to create more stability in our lives. Researchers have found that increased focus on the present moment can improve stress, blood pressure, immune function, sleep, memory, mood, and more.

Distress tolerance provides skills to get through the overwhelm of certain thoughts or feelings without getting stuck in them. While we can’t avoid feeling distress, we can find a way to cope through situations with a little more peace.

Emotion regulation gives the tools to identify and better understand our feelings and interact with them in a way that feels more manageable, rather than experiencing high highs and low lows.

Lastly, interpersonal effectiveness is all about improving our relationships with others. While we can’t change others’ actions, we can change our responses. Not only can this create more connection with others, but we have increased chances of getting our needs met.

DBT can be utilized in individual therapy or in group settings. It is skills-focused and can often bring quick changes that bring immense relief.

In the next blog, I will share more about DBT in a group setting, as I am excited to launch some groups for both teens and adults at the end of the month!

Happy New Year!