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How Does Dialectical Behavior Therapy Work? | MyTherapist

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If you’re interested in group therapy, research DBT

It is possible to live a joyful life

Dialectical behavior therapy (or DBT) was developed by Marsha Linehan and is one form of therapy that consists of both individual and group therapy in nearly all its iterations. That means that you'll be working on your own with a therapist, but you'll also be working in groups with other people who are struggling in the same way you are. The main focus is on helping you to learn new skills and abilities.

Ahead, we’ll delve into how dialectical behavior therapy works, possible outcomes of DBT, and how to find a DBT counselor to support you in reaching your goals.

What are the components of dialectical behavior therapy?

DBT will prompt the participants to look at the current skills and strategies that they have and help them create new ones that are designed to make their lives even better. DBT helps people create healthy skills and plans for the future, which are focused on strategies like mindfulness, distress tolerance, emotional control, and interpersonal capabilities (with or without a therapist). With all of these enhancements, people can be better prepared for things that might happen around them, whether positive or negative.

DBT consists of five different components that work together to create the overall program:

Mindfulness: being aware of the present and noticing one’s thoughts and emotions without judgment.
Distress tolerance: learning how to handle distressing emotions through distraction, self-soothing, or radical acceptance.
Emotional control: labeling emotions, identifying triggers, and coping effectively.
Interpersonal effectiveness: building assertiveness through learning how to say “No,” asking for what you need, and setting boundaries.
Walking the middle path: finding a balance between extremes, such as rigidity and impulsivity, and using flexibility to hold two seemingly opposing views at once.

The key to DBT is figuring out how to decrease harmful behaviors and increase positive behaviors on one’s own or with a therapist. Created for those who have struggled with suicidal thoughts, this type of therapy focuses on the way that you think about the things that are happening in your life. Suicide is always something to take seriously – if you or someone you know is having thoughts of harming themselves or others, you can reach out to the National Suicide Prevention Lifeline website or dial 988, and professionals will be there to offer support and resources.

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How do you enhance client capabilities through DBT?

The first part of the DBT process focuses on teaching different types of behavioral skills mentioned above, which are generally taught in groups by a therapist. The group is similar to a class with a teacher who will help to teach each of the skills and even assign homework to help practice those skills in one’s everyday life. They can be long classes, and they generally meet each week over a span of six months to a year, but they also help to lay a foundation for the rest of the process.

When you get into the individualized portion of therapy, you start working on motivation and the way that your skills can be applied to different situations. You'll learn how the skills that were taught can be applied when you are faced with different challenges and how you can use them to help yourself thrive. This can be carried out concurrently with the first portion of the group therapy and can help you learn how to use the skills you need to cope with situations without a therapist.

You will learn how to manage your own life so that someday you can go on with the rest of your life without the need for therapy. That means your therapist needs to give you the skills and the keys to keeping moving forward but then needs to step back and let you handle things for yourself. This portion of the therapy is about helping you to take ownership over your own life and your situation, so you don't rely too heavily on the therapist.

If you need coaching and assistance in a specific moment and you aren't sure what to do, DBT allows that kind of flexibility. You can call your therapist right at the moment and get help with different situations as they arise.

Is DBT available online?

The behaviors that you engage in are there for a reason. They may be a coping mechanism that you learned a long time ago or that you developed because you did not know what to do. They're ways that your brain and your body attempted to solve a problem, and it seemed to work well enough so that process became ingrained in your mind.

It is important to acknowledge that these behaviors may have served you at the time, but that they are not helping you currently. Try not to give yourself a hard time or put too much pressure on your journey to recovery. By seeking to change these thought processes and the ways that you developed them, you're going to set yourself up for a better future, and a healthier one at that.

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If you’re interested in group therapy, research DBT

It is possible to live a joyful life

With the help of professionals at the online counseling platform My Therapist, you can find a mental health counselor who can support you along your path to a better life. It's all about understanding your current behavior and how it's helping or hurting you. Most people have some positive traits and skills along with maladaptive ones. With the right therapy and the right therapist, you can start turning problematic thoughts or behaviors into positive coping mechanisms.

People may like online therapy because it affords them the flexibility to schedule sessions at convenient times. This means that they are less likely to have to take time off from work, relationships, or other important priorities. Additionally, you don’t have to travel to an in-person therapist’s office to receive support. You can meet virtually from any location with a stable internet connection and even text your counselor directly if you need a reminder of the tools you now possess.

Several studies have shown DBT’s effectiveness as an online intervention for treating people at risk of attempting suicide. In one investigation, DBT was affirmed to be effective in improving the symptoms of borderline personality disorder. A separate study sought to understand the differences in efficacy between an online group DBT intervention and an in-person cognitive behavioral therapy (CBT) intervention for people living with an internet addiction. Both cohorts sustained significant improvements in their symptoms after eight weeks, suggesting that online group DBT may be a viable treatment for other addiction disorders, as well.

Takeaway

People who have participated in DBT generally remark that the experience’s benefits go beyond improving their mental health; DBT also boosts their self-worth and self-respect. While you may be struggling now with your self-esteem or self-image, you possess the tools within you to create a fulfilling, meaningful life. You are a person who has value. Your opinions and thoughts matter. You have a gift to share with the world. Sometimes, you just need help learning to be gentle with yourself or holding yourself accountable. The caring, professional online counselors at MyTherapist are here to help. Reach out today to start reclaiming your emotional landscape.