Dialectical Behavioural Therapy (DBT)
DBT is a type of cognitive-behavioural therapy that combines strategies of acceptance and change. It helps individuals manage and regulate intense emotions, develop healthy ways to cope with stress, and to build healthy relationships with others. It is particularly known for its focus on balancing acceptance of one’s experiences with the need to make positive changes. The term “dialectical” refers to the integration of opposites, such as acceptance and change, which is a core principle of DBT. Originally developed by Dr. Marsha Linehan for treating borderline personality disorder (BPD), DBT has since been adapted to address a variety of mental health conditions. How Does DBT Work? DBT consists of four primary skills areas: Mindfulness Practicing mindfulness allows you to concentrate on the present moment, helping you become more aware of your current thoughts, feelings, sensations, and impulses. It also involves using your senses to notice what’s happening around you—what you see, hear, smell, and touch—in a non-judgmental manner. Mindfulness techniques can slow you down and help you apply healthy coping strategies when experiencing emotional distress. This approach can also keep you calm and prevent you from falling into automatic negative thinking patterns and impulsive behaviours. Distress Tolerance Distress tolerance aims to help you tolerate and survive crises without resorting to harmful behaviours. Skills include self-soothing, distraction, and improving the moment. They involve activities and practices that temporarily divert attention from the distress, provide comfort, and create a sense of calm. By developing these skills, you learn to navigate difficult emotions and situations in a healthier, more constructive way, enhancing your overall emotional resilience. Emotion Regulation Emotion regulation skills help you to understand, manage, and change your intense emotions that are causing problems in your life. By learning and practicing these skills it reduces your emotional vulnerability, and increases positive emotional experiences. Interpersonal Effectiveness Developing your interpersonal effectiveness skills helps you to communicate more effectively and assertively while maintaining healthy relationships (for example, expressing your needs and being able to say “no”). You will learn to build trustworthy and honest relationships, identify your communication style, discover aspects of attentive and mindful listening, and deal with challenging people. What can DBT help with? While DBT was initially developed to treat borderline personality disorder, it has proven effective for a wide range of mental health conditions, including: Depression Anxiety Disorders Substance Abuse Eating Disorders Bipolar disorder Borderline personality disorder (BPD) Post-Traumatic Stress Disorder (PTSD) Attention-deficit/hyperactivity disorder (ADHD) The information on our Site, including content and articles, is for informational purposes only and does not constitute professional advice. This content should not be used to diagnose or treat health issues and does not establish a physician-patient relationship. For specific health concerns, users should consult a qualified healthcare professional for personalised advice.