Dialectical Behavioral Therapy (DBT) for Adolescents and Adults in Pennsylvania
What is Dialectical Behavioral Therapy?
(DBT)
Dialectical Behavioral Therapy arose in the 1990’s as a primary treatment for Borderline Personality Disorder. The term “Dialectic” means the synthesis of opposites.
A core belief of DBT is that individuals are doing the best that they can in the moment AND they can also do better and improve upon themselves. It is possible for you to achieve both acceptance and behavior change. DBT acknowledges opposing believes can both hold truth.
Dialectical Behavioral Therapy (DBT) Skills help to manage intense emotions, improve communications with others, and increase frustration tolerance.
DBT’s stronger emphasis on action over thoughts “take the actions and allow the feelings to follow” and its focus on practicing skills make it a practical therapy for those struggling with behaviors they wish to change. DBT promotes acceptance of uncomfortable feelings while also encouraging change.
Who can Benefit from DBT?
DBT skills are most helpful for individuals struggling with intense emotions who struggle to regulate their feelings and actions. While DBT was initially developed as a treatment for Borderline Personality Disorder, it has also been shown to be effective in treating self-destructive behaviors, self-injury (i.e. cutting), substance use disorders, anger, and suicidal ideation.
As a Certified Dialectical Behavioral Therapy Therapist (C-DBT), I believe DBT is most effective for individuals who feel they are motivated to make a change and at the same time are willing to step out of their comfort zone and try new skills.
What are the Four Skill Modules of DBT?
Emotion Regulation
Managing intense emotions is key to DBT.
Emotion regulation skills help us better respond to these involuntary feelings, letting go those that don’t serve us and embracing those that do.
Emotion Regulation is not about “getting rid” of our negative emotions — all emotions are valid — it’s about changing how we respond to those feelings. This helps us to live a life more in line with our values.
Distress Tolerance
Distress tolerance is about getting through uncomfortable, stressful situations without making the challenge worse. Distress tolerance helps us to tolerate uncomfortable feelings and urges and actively choose an alternate, more productive Learning distress tolerance skills can help you cope with urges, feelings, and impulses and equip you with new strategies to help you overcome these challenging moments. These may include:
Impulses to self-harm or self-injure.
Anger and frustration.
Urges to use drugs, alcohol, or other compulsive, addictive behaviors (gambling, pornography).
Interpersonal Effectiveness
Interpersonal effectiveness skills help us manage our relationships with others. Skills may include:
Assertive communication; Asking for what we want
Setting and maintaining boundaries with those around us.
Asking for help when in need
Manage and resolve conflict without compromising our own needs.
Mindfulness
The term “Mindfulness” is an often-overused buzzword in recent times. Yet Mindfulness can be integrated into all therapy approaches. While the breath is an important component, at its heart is slowing down, practicing non-judgment, and becoming aware. In DBT, practicing doing one thing at a time is known as “One Mindedness.”
Sometimes used as a therapy in its own right, mindfulness helps us connect with the present moment. It teaches us to acknowledge our thoughts and feelings without getting lost in them.
Rather than fighting against our thoughts, mindfulness helps teach us to observe them without judgement.
