What Is Dialectical Behavior Therapy (DBT)?
DBT was founded in 1970 by Marsha Linehan. It was first used with borderline personality disorder, but has also proven successful for depression, anxiety, post-traumatic stress disorder (PTSD) and more.
Dialectical is defined as “acting through opposing forces”. In Dialectical Behavior Therapy (DBT), you are taught 2 contrasting strategies:
Acceptance (i.e. that your experiences and behaviours are valid)
and
Change (i.e. that you have to make positive changes to manage emotions and move forward)
The 4 Modules of DBT
DBT skills are divided into 4 modules:
- Mindfulness
- The core of DBT
- You will learn to be present in each moment and attend to the current situation
- Aim is to decrease confusion and inaccurate thinking while increasing self-understanding and attention
- Distress Tolerance
- Used in those instances when emotions are heightened
- This skill allows you to take control of your emotions rather than your emotions controlling you
- Aim is to decrease impulsiveness and increase the ability to tolerate and accept the distress you feel
- Interpersonal Effectiveness
- Helps you learn how to be effective in all relationships while keeping self-respect
- Aim is to reduce chaos and increase your ability to meet your needs
- Emotional Regulation
- De-escalate yourself by stepping back and thinking about how to handle the situation effectively, rather than on impulse
- Understanding what you are feeling reduces emotional vulnerability and suffering
The skills within the 4 modules are learned over the course of 12 weeks. Completing all of the sessions, doing your daily practice and exercises, and being engaged in the program will set you up for a greater guarantee of success.
If you think Dialectical Behavior Therapy (DBT) is right for you, call us today or book online to get started.
References
DBT was founded in 1970 by Marsha Linehan. It was first used with borderline personality disorder, but has also proven successful for depression, anxiety, post-traumatic stress disorder (PTSD) and more.
Dialectical is defined as “acting through opposing forces”. In Dialectical Behavior Therapy (DBT), you are taught 2 contrasting strategies:
Acceptance (i.e. that your experiences and behaviours are valid)
and
Change (i.e. that you have to make positive changes to manage emotions and move forward)
The 4 Modules of DBT
DBT skills are divided into 4 modules:
- Mindfulness
- The core of DBT
- You will learn to be present in each moment and attend to the current situation
- Aim is to decrease confusion and inaccurate thinking while increasing self-understanding and attention
- Distress Tolerance
- Used in those instances when emotions are heightened
- This skill allows you to take control of your emotions rather than your emotions controlling you
- Aim is to decrease impulsiveness and increase the ability to tolerate and accept the distress you feel
- Interpersonal Effectiveness
- Helps you learn how to be effective in all relationships while keeping self-respect
- Aim is to reduce chaos and increase your ability to meet your needs
- Emotional Regulation
- De-escalate yourself by stepping back and thinking about how to handle the situation effectively, rather than on impulse
- Understanding what you are feeling reduces emotional vulnerability and suffering
The skills within the 4 modules are learned over the course of 12 weeks. Completing all of the sessions, doing your daily practice and exercises, and being engaged in the program will set you up for a greater guarantee of success.
If you think Dialectical Behavior Therapy (DBT) is right for you, call us today or book online to get started.
References
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About the Author - Julie Watts
Julie Watts is a Registered Social Worker obtaining her Master's in Social Work with Wilfrid Laurier University. Julie is also a graduate of the University of Toronto Foundations in Mindfulness Meditation program and most recently completed the Science of Happiness at Berkeley University. She has completed various yoga training courses.
Julie has over 20 years of experience in the social services sector. Her scope of work has included child welfare, domestic violence, youth and adult justice, community health and anti-poverty work.
As a private practitioner, Julie uses various modalities including Cognitive Behaviour Therapy, Positive Psychology, Attachment, Trauma-Informed practice and Solution-Focused narrative therapy; Julie uses a person-centred approach to facilitate healing and growth.
Julie has found that almost every person she has supported has wanted to feel better in the their life. Julie is excited to join Absolute Health & Wellness and help YOU move from languishing to flourishing!
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