What is it?
- DBT is a type of talking therapy.
- It is based on cognitive behavioural therapy.
- Helps people who experience emotions very intensely.
Here's more detail
Description
Dialectical behaviour therapy (DBT) is a type of talking therapy designed to help people who experience intense emotions and struggle to manage them. It’s particularly useful for addressing self-harm, suicidal thoughts, and depression.
DBT combines techniques from cognitive-behavioral therapy (CBT) with principles of mindfulness, focusing on both acceptance and change. The therapy typically involves one-on-one sessions with a therapist and group sessions where skills like mindfulness, emotional regulation, and distress tolerance are taught and practiced.
DBT aims to teach you healthier ways to cope with your emotions and improve your relationships
What is the theory behind DBT?
What is the theory behind DBT?
The theory behind Dialectical Behaviour Therapy (DBT) is rooted in the idea that people with intense emotional experiences need to learn skills to manage these feelings while also accepting themselves as they are.
DBT combines two main components: validation and dialectics. Validation involves acknowledging that your emotions are real and valid, which helps reduce feelings of guilt and self-criticism. Dialectics is about finding a balance between opposites, such as accepting yourself while also working to change harmful behaviors. This approach helps break the cycle of negative thinking and behavior by teaching you that life isn’t just black and white; instead, it involves navigating the gray areas with an open mind
What to expect from DBT?
- Assessment
A DBT assessment typically involves a series of meetings with a therapist to determine if DBT is the right fit for you. During these sessions, the therapist will ask about your thoughts, feelings, and behaviors to understand your challenges and goals. This might include discussing any self-harm, suicidal thoughts, or intense emotions you experience. The assessment aims to identify whether DBT’s focus on emotion regulation, mindfulness, distress tolerance, and interpersonal effectiveness can help you manage these issues effectively.
- What might a CBT session look like?
DBT typically includes several key components designed to help you manage intense emotions and improve your behavior and relationships.
Individual Therapy: You will meet one-on-one with a therapist weekly, usually for about 45-60 minutes. During these sessions, you’ll discuss recent events in your life, particularly those that triggered emotional responses or maladaptive behaviors. The therapist will help you apply DBT skills to these situations, aiming to reduce self-destructive behaviors and improve emotional regulation.
Skills Training Group: This component usually occurs once a week and lasts about 2-2.5 hours. It is structured like a class, where you and other participants learn and practice DBT skills. The skills are divided into four main modules:
- Mindfulness: Staying present and fully experiencing the moment without judgment.
- Distress Tolerance: Handling crises without making things worse.
- Emotional Regulation: Understanding and managing intense emotions.
- Interpersonal Effectiveness: Communicating and interacting more effectively with others.
Homework Assignments: Between sessions, you’ll be given homework to practice the skills you’ve learned. This might include keeping a diary to track your emotions and behaviors or specific exercises designed to reinforce new skills.
Phone Coaching: Some DBT programs offer phone coaching to provide support outside of regular sessions. This allows you to call your therapist for help using DBT skills in real-time situations. Phone coaching is typically available during specific hours and is used to prevent crises and reinforce skills learned in therapy.
Overall, DBT sessions are highly structured and aim to provide practical tools for managing emotions, improving relationships, and reducing harmful behaviors
- Length of treatment
Dialectical Behavior Therapy (DBT) is typically structured to last about 6 months to a year, although this can vary depending on the individual’s needs and progress.
The duration of treatment can be adjusted based on factors like the complexity of the issues being addressed, the individual’s response to therapy, and specific goals set during treatment.
Some people may benefit from a shorter or longer period of DBT, depending on their unique situations.
Fact
DBT was established in the late 1980s by Marsha M. Linehan, a psychologist. It was originally developed to help better treat borderline personality disorder
gap
What issues can DBT help with?
DBT was originally developed for borderline personality disorder (BPD). But research shows that DBT can also help with problems like:
- Self-harm
- Suicide attempts
- Depression
- Drug and alcohol problems
- Eating disorders
Pros and cons of DBT
Dialectical Behavior Therapy (DBT) offers several benefits but it is not for everyone. It is important to talk with a mental health professional to determine if it’s the right fit for you.
- Pros
DBT provides a clear, structured framework that includes individual therapy, group skills training, and phone coaching, which helps individuals learn and apply new skills in various contexts.
DBT is well-supported by research, particularly for treating Borderline Personality Disorder (BPD), self-harming behaviors, and mood disorders. Its effectiveness has been demonstrated through numerous studies.
DBT focuses on teaching practical skills in four main areas: mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness. These skills can help improve emotional stability and interpersonal relationships.
DBT emphasises the importance of validating the individual’s feelings and experiences while also encouraging change. This balance can help clients feel understood and supported.
The therapy includes phone coaching, which allows clients to get support between sessions and apply skills in real-time situations, increasing the therapy’s practical relevance.
By focusing on specific behaviors and skills, DBT provides clients with concrete tools to manage crises and reduce harmful behaviors.
- Cons
DBT can be intensive and require a significant time commitment, including weekly individual and group sessions, and possibly phone coaching. This may be challenging for individuals with busy schedules or those who have difficulty attending sessions regularly.
DBT may not be suitable for everyone. Some individuals may not find the structured approach or specific skills training as helpful, and the therapy requires a commitment to actively participate and engage in the process.
The emphasis on change can sometimes lead to frustration for clients who struggle to see immediate results or who find the therapy’s requirements challenging to meet.
DBT can involve exploring and addressing intense emotions and past traumas, which might be difficult or distressing for some individuals.
DBT requires therapists to be specifically trained in this modality, which might limit access to qualified practitioners in some areas.
Voice
It is hard to be happy without a life worth living. This is a fundamental tenet of DBT. Of course, all lives are worth living in reality. No life is not worth living. But what is important is that you experience your life as worth living—one that is satisfying, and one that brings happiness.
How can I access DBT?
How can I access DBT?
If you’re interested in accessing DBT you can:
Speak to your GP. If suitable, they can provide a referral to a team that offers DBT if one is available in your area.
It’s important to know that getting access to DBT via the NHS can be very difficult. It is not available everywhere, and NHS waiting lists can be very long.
2. Find a privately registered DBT therapist. DBT requires specific training and specialist skills to deliver it safely and competently. To make sure your therapist is professional accredited, you can look on websites such as:
- British Association for Counselling and Psychotherapy (BACP): Use the BACP’s therapist directory to find therapists who might offer EMDR.
- UK Council for Psychotherapy (UKCP): Use the UKCP directory to find accredited practitioners.
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