What is DBT Anyway? Is DBT for Me?
- Kaitlin Armon, MA, LPC
- 6 days ago
- 3 min read
Have you found yourself struggling to manage emotions such as sadness, anger, anxiety, or irritability?
Do you wish you could communicate more effectively with family, friends, or co-workers?
Do you struggle with impulsivity that can lead you to engage in self-harm or risky behaviors?
Do you find yourself struggling to stay in the present moment, and do you instead find that your thoughts often linger in the past or wander into the future?
If you answer yes to any, or all these questions, you are not alone; Dialectical Behavior Therapy could be helpful to you!
Dialectical Behavior Therapy (DBT) is as follows: “a treatment modality that focuses on teaching people skills to manage intense emotions, cope with challenging situations, and improve relationships.” (1)
4 Primary DBT Skills:
1) Mindfulness
2) Emotion regulation
3) Distress Tolerance
4) Interpersonal Effectiveness
Mindfulness
A core principle of DBT: to be able to bring your mind into the present and have a non-judgmental view of the present.
A way to engage in DBT mindfulness is by taking time to practice, becoming aware of your thoughts and feelings in the present moment. Once you are aware, let your thoughts and feelings come and go like leaves flowing down a stream. Be sure to notice these thoughts and feelings, without judgement, without hanging on to any thought or feeling for very long.
Emotion Regulation
DBT helps people regulate mild and moderate levels of distress. The goals of DBT: “Emotion regulation includes naming and understanding our own emotions, decreasing the frequency of unpleasant emotions, decreasing our vulnerability to emotions, and decreasing emotional suffering.” (2)
An example of an emotion regulation skill is, ABC (acronym):
· Accumulate positive emotions
· Build Mastery by doing things you enjoy
· Cope ahead so you can prepare ahead of time to use coping skills effectively.
(Link for additional emotion regulation skills - https://dbt.tools/emotional_regulation/index.php)
Distress Tolerance
Distress tolerance is often described as one’s ability to manage negative or uncomfortable emotional states, which can also be actual distress or perceived distress.
A highly effective skill to use when your emotional distress is high is TIPP, which stands for: Temperature change, Intense exercise, Paced Breathing and Progressive Muscle relaxation.
These can be used as individual skills or can be combined to help ground oneself when one is feeling overwhelmed, distressed and/or flooded by an emotion.
· Breakdown of TIPP skills Link- https://dialecticalbehaviortherapy.com/distress-tolerance/tipp/
Interpersonal Effectiveness
The last core tenant of DBT is interpersonal effectiveness. This focuses on skills to help you strengthen your current relationship, communicate your needs, and identify unhealthy relationship dynamics.
A popular interpersonal effectiveness skill is the acronym, DEARMAN: Describe, Express, Assert, Reinforce, Mindful, Appear and Negotiate.
Link for interpersonal effectiveness skills: https://dbt.tools/interpersonal_effectiveness/dear-man.php
Let’s Wrap it Up!
If you need help with regulating and processing emotions, help with relationships, thoughts and distress, we want you to know you are not alone in your struggles; we understand. Here at The Center for Courageous Living, we have multiple therapists trained in DBT that would love to support you and teach you skills to help your life feel more manageable.
Please call Gia at 815-707-4806 or email Gia@centerforcourage.com to schedule an appointment today.
We hope to hear from you soon!
DBT Resources
References
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