Dialectical Behavioural Therapy (DBT) has become a very effective therapy for people who struggle with emotional regulation, particularly those with Borderline Personality Disorder (BPD). Developed from the work of Dr. Marsha Linehan in the late 80s, Dialectical behavioural therapy (DBT) is a modified type of cognitive behavioural therapy (CBT), and includes these core principles:
Mindfulness, Distress Tolerance, Emotion Regulation and Interpersonal Effectiveness. Understanding the basics of DBT therapy and how it works can help you see how this might be helpful for you.
Core Principles of DBT
Dialectical behavioural Therapy (DBT) is a type of talking therapy that is based on Cognitive Behavioural Therapy (CBT) principles but is tailored to people who experience intense emotions. DBT is about understanding and accepting difficult emotions, learning skills to manage those emotions and being able to make positive changes in your life.
The word ‘dialectical’ means to reconcile two opposing ideas, such as accepting yourself while changing your behaviour. DBT emphasizes that it is possible to accomplish both of these goals concurrently.
Mindfulness: Mindfulness is a practice that helps you become more aware of your thoughts, feelings, and surroundings. By focusing on the present moment without judgment, you can gain more control over your emotions and develop a sense of self. To learn more read our this post mindfulness exercises.
Distress Tolerance: This part of DBT teaches you how to deal with discomfort without resorting to unhealthy coping strategies. Crisis and sentiments are also described, along with how to deal with them constructively.
Emotion Regulation: DBT enables a person to regulate their emotions. Even if the feelings are overwhelming, identifying them allows you to apply tactics to accept and manage the difficult feelings, which reduces emotional pain.
Interpersonal Effectiveness: This component of DBT focuses on communication and relationship skills. Cues are related to assertiveness, which is knowing how to speak out, saying no, and engaging in conflicts.
The Structure of DBT
DBT is essentially a therapeutic approach that consists of individual therapy, group skills training, and telephone coaching. Thus, this approach is multifaceted, ensuring that you receive assistance with utilizing DBT skills in many aspects of your life.
Individual Therapy: In individual therapy sessions, patients work one-on-one with a therapist to address their specific problems and create a personalized plan to learn how to regulate their emotions and actions. The therapist supports the client using DBT skills in real-life situations.
Group Skills Training: Group sessions are a key part of DBT, a safe space where people can practice and learn DBT skills with others who are going through similar struggles. Group members can feel a sense of connection and understanding by sharing their experiences and knowing they are not alone in their struggles.
Phone Coaching: Between sessions, DBT clients can phone their therapist for support in times of crisis or when using skills in real life.
DBT Benefits
DBT has been proven to work for many mental health conditions, especially those with emotional dysregulation. Here are some of the benefits:
Acceptance and change: You’ll learn strategies to accept and tolerate your life circumstances, emotions, and yourself. You will also develop skills that can help you make positive changes in your behaviours and interactions with others.
Behavioural: You'll learn to analyze problems or destructive behaviour patterns and replace them with more healthy and effective ones.
Cognitive: You'll focus on changing thoughts and beliefs that are not effective or helpful.
Collaboration: You'll learn to communicate effectively and work together as a team (therapist, group therapist, psychiatrist).
Skill sets: You’ll learn new skills to enhance your capabilities.
Support: You'll be encouraged to recognize your positive strengths and attributes and develop and use them.
DBT and Neurodivergence
In recent years, there has been a growing recognition of the effectiveness of DBT for neurodivergent individuals, such as those with autism spectrum disorder (ASD) or attention deficit hyperactivity disorder (ADHD). Many neurodivergent people are interceptively sensitive, which means they may have a hard time coping with strong emotions in response to overwhelming situations. It allows people to learn to regulate their emotions so they can cope with stress and other life challenges.
Also, the validation part of DBT is key, especially for neurodivergent people who have had their experiences ignored or dismissed their whole lives. By acknowledging and validating their experiences, DBT helps neurodivergent people build self-acceptance and resilience.
Getting Started with DBT
If you are considering DBT, here are the steps to get started:
Find a Qualified Therapist: Select a licensed mental health professional who has training in DBT. In Canada, there are directories where one can search for the practitioner or it's possible to get a referral from a physician
Understand the Commitment: DBT requires the client to be willing to attend sessions frequently and do skills training. Do not expect that you will be passive in the process of going through a therapy program.
Explore Support Resources: Other than one-on-one sessions and group meetings, it will be useful to look for other supplementary material like the DBT workbooks or other online groups available to enhance your knowledge and application of DBT skills.
Final Thoughts
Dialectical Behavioural Therapy is so much more than just a therapeutic approach; DBT recognizes everyone's individual worth. That is why, based on the integration of acceptance and change, DBT provides a guide for navigating life's obstacles and living more abundantly. Whether someone is experiencing difficulty managing their emotions, having relationship troubles, or simply wants to live a happy life, DBT contains aspects that can make a huge difference.
Contact Luna Psychotherapy!
If you're looking for a therapist in Canada who knows about DBT therapy, then contact Luna Psychotherapy. We have expert practitioners who provide life-changing therapy sessions using various methods, including IFS, DBT and Trauma-informed therapy. Reach out to us today to begin your journey towards greater self-understanding and harmony.
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