DBT vs. CBT: How are they alike, how are they different, and how do I know what's right for me?

CBT and DBT are often mistaken for each other, or used interchangeably. When looking for help, it can be intimidating to hear all of the 'lingo' and know what may work best for you. The two modalities are similar in some ways, however have different goals and strengths.

Today, we'll explore the difference between these two modalities, and why one (or both!) may work for you, and how to access help through them.

This blog will...

Explore the similarities and differences in CBT & DBT, along with providing some helpful resources along the way.

DBT: What is it?

CBT: What is it?

CBT vs. DBT: A Comparison

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DBT: What is it?

DBT stands for Dialectical Behavior Therapy. DBT was initially created by Marsha Linehan, PhD, ABPP as an effective modality to address symptoms of Borderline Personality Disorder (BPD). Although this is the most helpful modality for BPD, DBT can, and is, used for much more.

DBT is a skills based intervention that addresses four different aspects of functioning. These are: mindfulness, distress tolerance, emotion regulation and interpersonal skills.

Within these four domains, there are multiple action-based skills to assist someone in building resilience in these areas. DBT is most helpful for understanding, regulating and changing behaviors in every day life. For more detailed information on DBT, please reference our previous blog post: The Basics of DBT.

CBT: What is it?

CBT stands for Cognitive Behavior Therapy. CBT was developed by Aaron Beck in the 1960s, and initially used for depression, anxiety and mood disorders. Although this was the initial intention, CBT is helpful for a multitude of diagnoses and issues.

CBT is an intervention that addresses the way they mind works, and how our behavior is influenced by our thoughts and feelings. At the core of CBT, Beck's idea was there are levels to cognition: Automatic Thoughts, Cognitive Distortions and Core Beliefs that affect the decisions we make. For example, "Of course I was fired from my job," An overgeneralization is made- "I always get asked to leave," and the core belief is: "I'm not worthy of anyone's respect." This thought pattern could lead to self sabotaging behaviors, lack of commitment, or difficulty forming relationships.

CBT is an intervention that focuses on becoming familiar with and intervening on a specific thought pattern or belief and using reframing and forming new beliefs in order to change behavior patterns. For more detailed information on CBT, we recommend taking a quick look at this article Cognitive Behavior Therapy published by the NIH.

CBT vs. DBT: A Comparison

Now that we know the basics, let's compare the two.

• DBT is focused on skills practice & behavior change, while CBT is focused on breaking down thought patterns.

• DBT starts with emotional intelligence, regulation and expression, while CBT requires a basis of regulated emotion in order to effectively reframe and believe thought patterns.

• CBT sessions involve talking and working through a thought/emotion chain and may involve some journaling. DBT sessions may feel more structured, active and include practice of a specific skill in or out of session.

  
  

If you're interested in exploring these modalities and how they could assist you in growing into the best version of yourself, reach out today so we can help you achieve your goals.