DBT is a specific type of cognitive-behavioral therapy, emphasis is placed on balancing behavioral change, problem-solving, and emotional regulation with validation, mindfulness, and acceptance. DBT can help you to find balance between acceptance and change, and help you develop new skills like coping methods and mindfulness practices. In DBT you are given homework sheets and will be asked to practice skills outside of sessions. Outcomes are significant through use of positive reinforcement that motivates change, emphasizing individual strengths, and translating learned skills in therapy to everyday life.
There are four parts of DBT:
- Mindfulness: learning skills to practice being fully aware and present in the moment. Originating in the practice of Buddhism, mindfulness entails a present-centered approach and emphasis on moment-to-moment experience.
- Interpersonal Effectiveness: navigating conflict and interacting assertively. Skills learned could include things like strategies to ask for what you need, saying no, and coping with interpersonal conflict.
- Distress Tolerance: skills for accepting, finding meaning for, and tolerating distress. Learn to feeling intense emotions like anger without reacting impulsively or using unhealthy coping strategies to reduce distress. Strategies used can include distracting, self-soothing, improving the moment, thinking of pros and cons, and employing acceptance skills.
- Emotion Regulation: recognizing, labeling, and adjusting emotions. Help in learning to regulate your emotions and changing emotions you want to change. Skills can include: identifying and labeling emotions, identifying obstacles to changing emotions, increasing positive emotional events, increasing mindfulness to current emotions, taking opposite action, and applying distress tolerance techniques.
DBT phone coaching provides you with in-the-moment coaching on how to use skills to effectively cope with difficult situations that arise in your everyday life. Therapy sessions focus on enhancing your motivation and helping you to apply learned skills to specific challenges in your life. DBT has helped people with depression, substance abuse, anger management, PTSD, and eating disorders, though anyone looking for help with regulating their emotions and learning coping skills for difficult life circumstances can benefit.