Blog

For some, emotions can get out of control, leading to self-destructive behaviour. But climbing out of an intensely negative headspace is easier said than done.

That’s why Dialectical Behavioural Therapy (DBT) is designed to gradually bring ownership back to one’s self.

Read on to find out what DBT is – and how it can help people on their journey to building a satisfying life.

The nitty-gritty of DBT – and what to expect

Psychologist Marsha Linehan developed DBT in the 1980s to treat the volatile emotions that come along with Borderline Personality Disorder (BPD).

The term dialectical incorporates the idea that acceptance and change can co-exist in therapy. And in fact, can produce greater results together, rather than separately.

With this mindset, DBT therapists guide patients as they become more aware of their experiences and replace unhelpful thinking patterns with helpful behaviours.

Since its introduction, DBT has become one of the leading solutions in alleviating one’s BPD diagnosis. Now the treatment’s been adapted to soothe other complex and serious emotion-related issues such as PTSD and anger management issues.

Despite its broad application, a standard DBT program includes:

• Group skills training: Lessons in behavioural skills within a group
• Individual therapy: Adapting learnt behavioural skills to personal goals and struggles
• Phone coaching: Unlike other therapies, DBT offers in-the-moment support. So patients can have a helping hand when they’re going through a crisis.
• Therapist consultation groups: DBT patients often exhibit concerning behaviour, which can be challenging to support. A consultation group for the therapists helps provide additional support to maintain effective therapy.

In these programs, patients will confront aspects of their current selves and realign themselves towards their goals. So it comes as no surprise that DBT takes time and effort. But with commitment and practice, patients will have the skills they need to lead more manageable lives.

Learn, repeat and make it a habit – the essence of DBT

DBT assumes that patients are already trying their best, but they lack the necessary skills to spark change.

To help fill this skill gap and turn destructive or ineffective habits into helpful ones, DBT focuses on teaching these four behavioural modules:

1. Be present and mindful

Mindfulness is about living in the moment without judging yourself or others. It’s also the core skills of DBT.

DBT will put mindfulness into practise until it becomes second nature. Letting a patient become aware, accept and be effective even in high-stress situations.

2. Take a rain check on distressing situations

But mindfulness alone isn’t enough to manage intrusive thoughts or impulsive actions.

‘Distress tolerance’ gives the support someone needs without making the problem worse or using destructive coping mechanisms. It can involves using distractions and self-soothing techniques like taking a walk or listening to your favourite music.

So instead of reacting to unhelpful urges, patients can process them with safer outlets.

3. Communicate the value in conversations

Building and maintaining relationships can be difficult. Especially since social situations are complicated as it is without intense emotions.

But with DBT skills well underway, patients will now have room for change and be able to interact more effectively with others. Relationships and relating well to others are of course an important part of achieving personal goals.

Through interpersonal effectiveness lessons, patients will learn:

• How to ask and get what you want while being mindful
• How to work through disagreements and maintain important relationships
• How to know what it means to act in line with your own values.

4. Understand the diverse nature of emotions

Sometimes people can feel like they’re controlled by their emotions. But don’t worry. With a bit of help, patients can take over the reins.

With emotion regulation skills, patients can:

• Identify and label emotions
• Allow themselves to feel positive emotions
• Be less vulnerable
• Be more mindful of their emotional urges and actions

This skill allows people to take a step back, identify their immediate reactions and judge if they’re appropriate to act on. If it isn’t, they can realign themselves and work out the most effective step forward.

So… Is DBT the one?

DBT’s focus on teaching new coping strategies in emotional crises or intensity primarily supports life-threatening mental health problems, trauma and substance abuse.

The best way to find out if DBT is the right fit: talking to a therapist. They will assess the person’s symptoms, treatment history and goals – allowing them to provide optimal support.

Ultimately, DBT is here to help people make life worth living – one step at a time.

If you or your loved one is interested in DBT and require support, our DBT therapists can help. Our comprehensive 27-week program will cover the four DBT building blocks – helping you find a stable mind. To learn more, call us on 1300 995 636.