The Basics of DBT: How This Therapy Can Transform Your Life
Updated: 6 days ago
Each and every day is different. You never know what you're going to get. Even if you work the same job or are used to the same, boring old routine, no two days will look the same.
Life can throw us curveballs, and it can be difficult to manage. On top of that, you're experiencing a variety of different thoughts and emotions that you have to try to work through.
No matter where you're at in your life, it's time to take back control of your own life again. You're in charge of your own journey. Let's learn more about the basics of DBT and how this therapy can transform your life.
What is DBT?
Dialectical behavioral therapy (DBT) is a type of cognitive behavioral therapy (CBT). DBT works to help individuals better manage and accept the world around them. This form of therapy is often used to help treat mental illnesses like anxiety, ADHD, and depression just to name a few.
How DBT Can Transform Your Life
DBT is a highly effective therapy approach for anyone who is struggling with their mental health. It not only provides many different benefits and learned behaviors and skills, but it also can help to transform someone's life.
The Learned Skills
There are four core modules and strategies that DBT can teach.
Mindfulness: Mindfulness is the ability to be able to accept yourself and where you are in the present moment. Since a lot of anxiety comes from worrying about past or future events that haven't happened yet, mindfulness can help bring you back to the present moment and keep you grounded. During DBT, mindfulness is used to help build upon skills that help us relax and let go, especially in times of stress.
Emotional Regulation: Emotional regulation is a skill that is focused on during DBT. This is helpful for someone to be able to explore their own negative emotions and thought patterns. The goal of working on emotional regulation is to change those unwanted emotions and improve one's ability to cope and problem-solve moving forward.
Distress Tolerance: Distress tolerance is important to work through stressful situations without letting them get out of our control. These skills include exercises to help with acceptance and approval like grounding techniques and radical acceptance.
Interpersonal Effectiveness: Interpersonal effectiveness involves learning how to apply these different strategies to set boundaries, communicate with others, and manage conflict.
The Benefits
These are just a few of the many different benefits that DBT can provide.
Able to Manage Emotions: Emotional regulation helps individuals take back control over their own emotions. These skills will help someone reduce the negative emotions that they experience and feel more positive moving forward.
Increased Self-Esteem: DBT works to validate a person's emotions and experiences. This can help boost someone's confidence in themselves and their own emotions. Negative self-talk will be challenged. This can help increase one's self-esteem.
More Positive Outlook: DBT works to help manage any anxious tendencies that a person has. It can help break people free of their negative or destructive thinking patterns. This change makes it easier for a person to change their perspective and have a more positive outlook on life.
Improved Relationships: An increase in self-awareness is another benefit of DBT. This means that are person will be more likely to be proactive rather than reactive. They'll think before they speak and will be less impulsive. This can help to build upon those close relationships to help them grow instead of hindering them.
Who DBT Was Designed For
DBT was first developed for people who feel emotions very intensely and very quickly, and who find that those emotions can take over their choices and relationships. Today it is used for many concerns, including anxiety, depression, borderline personality disorder, eating disorders and PTSD. You do not need a specific diagnosis to benefit from DBT skills.
DBT Techniques You Can Start Practicing
Distress tolerance: In a hard moment, try weighing the pros and cons of acting on an urge, using a healthy distraction, or soothing yourself through your senses with something like a warm drink, a favorite song or a soft blanket. Radical acceptance means acknowledging what is real right now, even when you do not like it, so that pain does not turn into extra suffering.
Mindfulness: Notice your thoughts, feelings and surroundings without judging them. Even one minute of paying attention to your breath or the sounds around you can bring you back to the present and make it easier to describe what is going on inside.
Emotion regulation: Name the emotion, check whether it fits the facts of the situation, and take care of the basics, such as sleep, food and movement, that make emotions harder to manage when they are neglected.
Interpersonal effectiveness: Ask clearly for what you need, say no without over-explaining, and respect both your own boundaries and other people's. These skills help relationships feel steadier and less reactive.
Practicing DBT With a Therapist
Some DBT skills are easy to try at home, but a trained therapist can help you practice them in real situations, troubleshoot what is not working and stay consistent when life gets busy. Grace Therapy & Wellness offers DBT in Downtown Austin and online across Texas. Want to go deeper? Read DBT vs. CBT: Differences and How to Choose and Using DBT in Daily Life to Cope With Big Emotions.
Is DBT Right for You?
Now that you know a little bit more about DBT, you may be wondering if it's a good treatment option for you, your wants and needs, and your overall goals for treatment. Here are some good indicators of DBT being a good option for you:
Debilitating emotions
Emotions cause interruptions in your career, goals, and relationships
Feelings of loneliness
Hopelessness
Overwhelmed
Relationship struggles
If you're experiencing any of these feelings or signs, dialectical behavior therapy may be a great option for you to try! If you're interested in becoming the best version of yourself and making your life better, reach out today to see how we can help get you there.
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