Positive Actions & Dialectical Behavioral Therapy (DBT)

Marsha Linehan, PhD, founder of DBT once stated “Change your behavior and you will change your emotions.” Like the old saying “move a muscle, change a thought,” it is often true that when we take actions, the feelings follow.

One of the reasons I enjoy Dialectical Behavioral Therapy (DBT) is its emphasis on action. DBT (an offshoot of CBT) not only teaches skills to help manage intense emotions but also increases awareness of behavior patterns. While Cognitive Behavioral Therapy (CBT) focuses largely on the relationship between our thoughts, emotions, and behaviors, DBT’s focus is on managing behaviors through skills practice.

The 4 Modules of Dialectical Behavioral Therapy (DBT)

Mindfulness

Skills to help clients slow down both body and mind, practice nonjudgement, and increase awareness of one’s emotions. Activities help clients to be present in the here and now rather than focusing on past or future events.

Distress Tolerance

Distress Tolerance skills teach clients how to manage uncomfortable feelings and emotions during periods of high stress. Practicing these skills can often give the mind enough space between thought and action to reduce and change impulsive behaviors or reactions.

Interpersonal Effectiveness

Developing healthy boundaries, learning assertiveness skills, and effectively managing conflict are key components of this module. Improving communication skills helps clients to set expectations for themselves and others and builds confidence.

Emotional Regulation

Understanding and validating one’s emotions while at the same time managing them in a manner that allows clients to act in ways that align with their goals and values.

Skills Repetition Creates Habits

It is hard for many of us to “outthink our thoughts”, especially when motivation and energy may be low.  Getting the body moving is one skill that can help. It may feel uncomfortable and awkward at first, and your brain may even fight against it, but many who have practiced DBT skills have found them to be incredibly helpful.

Clients are often encouraged to try a particular skill a few times before deciding whether or not it is a good fit for them. Since DBT is not a one size fits all program, what works well for one person may not appeal as much to another. And in the same way we practice fire drills before an actual emergency, skills can also be practiced when not in distress.

Practicing new skills and stepping out of your comfort zone can be scary. With the help of a Certified Dialectical Behavioral Therapist who can guide you in the process of change, you can learn to manage your stressors and be present for what matters most to you.

As a Licensed Clinical Social Worker (LCSW) in York, Pennsylvania and Certified Dialectical Behavioral Therapist (C-DBT), I offer Dialectical Behavioral Therapy (DBT) treatment in Pennsylvania (Pittsburgh, Philadelphia, York, Lancaster, Harrisburg). See how online Dialectical Behavioral Therapy (DBT) in Pennsylvania can help you better regulate your emotions, manage anger and impulsive behaviors and help you to live a life in line with your values.

Source: Journal of Clinical Psychology. 2022. The contribution of skills to the effectiveness of dialectical behavioral therapy. National Library of Medicine. https://pubmed.ncbi.nlm.nih.gov/35333407/

In the event of a mental health emergency, please call 911 or go to your nearest emergency department.

This post serves as a resource and is not medical or therapy advice.