Dialectical Behavior Therapy

Do you feel like you’re on an emotional rollercoaster? Do you experience your emotions more intensely than others? Do you find yourself spiraling in a tough situation? These common reactions can be overwhelming and disruptive. Consider a type of therapy called dialectical behavior therapy or DBT. DBT teaches you skills to take control of your thoughts, emotions, and relationships. It seeks to balance acceptance of yourself and your life with efforts to make meaningful behavior changes. This therapy can help guide you towards a more fulfilling personal and work life.

DBT can help you:

• Learn to manage your emotions. One of the basics of DBT is learning effective ways to cope and manage intense emotions. Everyone feels overwhelmed by emotions like anger, sadness, or anxiety at times. DBT teaches you how to identify and label these emotions. This can help you understand and better control your emotions. By understanding your emotions, you can respond to them in healthier and more productive ways.

• Practice mindfulness. Another key part of DBT is developing mindfulness skills. Mindfulness is about being fully present in the moment, without judgment. It helps you observe your thoughts, feelings, and surroundings. It also helps you avoid worrying about things in the past or future.

• Build interpersonal skills. DBT also focuses on building effective interpersonal skills and maintaining healthy relationships. Communication is key. DBT helps you develop assertiveness, active listening, and problem-solving skills. You'll learn how to express your needs and set boundaries.

• Manage difficult situations. Learn ways to cope with stress and discomfort. DBT uses methods like deep breathing, taking a break, or doing an activity that distracts you from the situation. This helps you survive a crisis without behaving in ways that makes things worse.

DBT was first developed to help suicidal people and those with borderline personality disorder. It has since been used to treat all kinds of mental health conditions and substance abuse disorders. For DBT, you will likely meet with a trained therapist weekly. You may also have group therapy where you share with others who have similar issues. You may be given “homework” to practice new skills. DBT can take 6 months to a year or longer.