DBT Basics: Everything to Know About Dialectical Behavioral Therapy

Dialectical behavior therapy (DBT) is a type of psychotherapy — or talk therapy — for people who have difficulty managing emotions and engaging in social interactions. This is a popular treatment option for people who want to change their thoughts and behaviors and develop greater mindfulness. 

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The DBT model is based on dialectic philosophy, which says that two opposite things can be true at once. For example, DBT promotes the idea that patients need to accept their current situation and desire change at the same time. It also uses a biosocial model to explain how symptoms occur and persist. 

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Want to know what DBT is all about? You’re in the right place. This article explores what to expect from DBT, who can benefit from it, why it’s helpful, and how to start using it.

What is DBT and what does it include?

DBT is an offshoot of cognitive behavioral therapy (CBT), which is a type of treatment that enables people to learn and change harmful thought patterns. 

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Through a combination of education and skills training, DBT helps people cope with stress, improve self-awareness, and build stronger relationships. 

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Most people today access DBT through a combination of weekly group sessions and individual therapy sessions. During a typical online or in-person session, which usually lasts around one hour, therapists will interact with group members and offer lessons on a variety of topics. Therapists may also issue outside assignments that patients need to work on throughout the week.

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DBT centers around four behavioral skill sets, including: 

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• Mindfulness: Staying in the present moment and accepting your situation. 
• Distress tolerance: Learning to control your physical response to stress and pain.
• Emotional regulation: Understanding how emotions work and becoming less vulnerable to them.
• Interpersonal effectiveness: Mastering communication and social skills to navigate social situations and maintain self-respect.

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 DBT typically lasts between six months to a year, although treatment may be shorter or longer depending on the advice of a licensed therapist. 

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Who can benefit from DBT?

DBT was created to treat people with borderline personality disorder (BPO). However, many therapists are now recommending DBT for other conditions. 

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Common qualifying conditions for DBT include: 

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• Substance abuse disorders
• Post-traumatic stress disorder (PTSD)
• Chronic anxiety. 
• Depression
• Self-harm 
• Binge eating disorder

Of course, DBT is not for everyone and so it’s a good idea to consult with a licensed therapist before jumping into a treatment plan.

The top benefits of DBT 

Therapists today are continuing to discover new use cases for DBT. For example, a recent study reveals that DBT may reduce anxiety and depression in patients with COVID-19, and recommends it as an option in psychological treatment programs. 

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Engaging in DBT can also lead to the following benefits: 

Stronger self-awareness

DBT teaches critical skills to develop mindfulness and improve social awareness and communication. As a result, participants often demonstrate greater self-awareness and self-confidence over time.

Better relationships

Through interpersonal effectiveness training, participants learn valuable skills to express their wants and needs with others and communicate clearly and effectively. This helps build and maintain relationships.

Greater distress tolerance 

Stressful situations can produce feelings of intense emotion, which can be difficult to deal with. During DBT training, participants learn skills to improve distress tolerance and handle challenges with greater clarity and efficiency. 

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Manage painful thoughts and feelings 

This form of therapy is particularly useful for people who struggle to navigate painful thoughts and feelings. DBT can assist with accepting certain feelings, and getting through daily life. 

How to get started with DBT

DBT can be extremely effective for certain individuals, and help gain control over thoughts and emotions. 

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While it may be tempting to learn DBT techniques on your own, the best course of action is to consult with a group therapy provider for professional guidance and support. 

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Grouport offers DBT through comprehensive weekly training sessions, delivered by trained and certified experts. To start your journey, visit our DBT page or sign up here.

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