Dialectical Behavior Therapy, commonly known as DBT, is a type of talk therapy designed to help individuals manage their emotions, improve relationships, and cope with stress more effectively. Originally developed by Dr. Marsha Linehan in the late 1980s to treat borderline personality disorder (BPD), DBT has since been adapted to help people with a range of mental health conditions, including anxiety, depression, and trauma-related disorders.
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How DBT Can Help
DBT is based on the concept of “dialectics,” which means finding a balance between two seemingly opposite ideas. In therapy, this often involves balancing acceptance of your current situation with efforts to change and improve your life. DBT helps individuals:
- Manage overwhelming emotions
- Build healthier relationships
- Develop effective coping skills
What to Expect
DBT is often delivered in two main formats:
Individual Therapy: Weekly one-on-one sessions where you work with a therapist to address personal challenges and apply DBT skills to your life.
Skills Training Groups: Group sessions focused on learning and practicing the four DBT skill sets. These groups are educational in nature and provide a supportive environment to build your skills.
Additionally, DBT emphasizes key features such as:
- Validation: Your therapist will validate your emotions and experiences while helping you find ways to improve your situation.
- Homework Assignments: DBT often involves practicing skills between sessions, such as mindfulness exercises or tracking emotions.
- Collaboration: DBT emphasizes a strong partnership between you and your therapist to achieve your goals.
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Who Benefits from DBT?
DBT is particularly helpful for those who:
- Feel overwhelmed by their emotions and struggle to regulate them
- Experience difficulty maintaining stable and fulfilling relationships
- Engage in impulsive or self-destructive behaviors
- Feel “stuck” in cycles of negative thinking and behavior patterns
- Want to develop healthier ways to cope with stress and conflict
- Struggle with feelings of emptiness or intense emotional reactions
DBT is also beneficial for young adults who are learning to navigate complex emotions and relationships during critical developmental stages.
How DBT Works
DBT combines principles from cognitive-behavioral therapy (CBT) with mindfulness practices and emphasizes skills training in four key areas:
- Mindfulness: Learning to stay present in the moment and accept your thoughts and feelings without judgment.
- Distress Tolerance: Developing strategies to tolerate and survive crises without making the situation worse.
- Emotional Regulation: Understanding and managing intense emotions in healthy ways.
- Interpersonal Effectiveness: Building skills to communicate assertively, set boundaries, and maintain healthy relationships.
Evidence-Based Treatment
Research has consistently shown that DBT is effective in reducing self-harm, improving emotional regulation, and enhancing overall quality of life. Studies have demonstrated its efficacy for various populations, including adolescents, adults, and those with co-occurring disorders (Linehan et al., 2006; McMain et al., 2019).
Start Your Journey Today
If you’re struggling with intense emotions, feel “stuck” in your current coping strategies, or want to build healthier relationships, DBT might be a good fit. At The Well Woman, our DBT-trained therapists are here to support you on your journey toward healing and balance.
Contact us today at 404-618-1040 to learn more about how DBT can help you achieve your mental health goals. Let us help you find the tools you need to thrive.
References:
Linehan, M. M., et al. (2006). Dialectical Behavior Therapy for Patients with Borderline Personality Disorder and Drug-Dependence. American Journal on Addiction, 15(1), 1-7.
McMain, S. F., Guimond, T., Barnhart, R., Habinski, L., & Streiner, D. L. (2019). A Randomized Trial of Dialectical Behavior Therapy Versus General Psychiatric Management for Borderline Personality Disorder. American Journal of Psychiatry, 176(6), 468-476.
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