What is DBT Skills Training and How Can It Help You Overcome Anxiety, Depression and other Mental Health Struggles?

October 5, 2022
3:54 am

Dialectical Behavior Therapy (DBT) is a type of evidence-based treatment that is rapidly growing in popularity in the mental health realm. As a cousin to the even more widely known cognitive behavioral therapy (CBT), DBT is a type of talk therapy that focuses on skills training for clients looking to overcome anxiety, depression and other mental health struggles.

The format of DBT skills training is based on four modules that teach clear, actionable skills in mindfulness, interpersonal effectiveness, emotion regulation, and distress tolerance. These modules are based in dialectics, or the push-pull of two seemingly opposite constructs such as acceptance and change.

The Power DBT Skills Training

You may already be fully aware of the healing power inherent in this treatment model, and if so, feel free to skip ahead to the good part. Still, learning and applying these DBT skills to your experience can seem difficult and intimidating to do alone. For some people, it is most beneficial to learn these skills with the guidance of a qualified professional, especially if you’re dealing with clinically significant anxiety, depression, suicidal ideation or any other mental health struggles. If you are interested in learning more about Dialectical Behavior Therapy and how it could benefit you, reach out to speak with a provider today.

This article is the first of a series on Dialectical Behavior Therapy and is intended to give an introduction to DBT and the skills training that makes this model so effective for so many. Check back for future installments of the DBT series to learn more and dive deeper into the skills and resources DBT has to offer.

The History of Dialectical Behavior Therapy

Dialectical Behavior Therapy was developed by psychologist Marsha Linehan in 1992. Linehan was inspired by her own mental health struggles with suicidal ideation and attempt, borderline personality disorder and schizophrenia to treat people with similar conditions. Utilizing her own experience, Linehan found that many people with mental health struggles often deal with seemingly opposing thoughts and concepts, which she refers to as “black and white” thinking. In fact, as we mentioned above, the word “dialectical” is defined as the interaction of conflicting ideas, such as the black and white thinking Linehan described. In her work, Linehan focused on being able to effectively teach clients to live in the “grey” of life and accept that two or more contradicting ideas can be true.

DBT was originally developed with the intention of treatment for borderline personality disorder. However, as DBT was studied and researched as an evidence-based intervention for other diagnoses, it has been found that DBT is effective in treatment of suicidal behaviors, eating disorders, anxiety, depression and substance use to name a few. Rooted in Zen philosophies, eating disorders also strives to help clients develop a more accurate intrinsic view of their emotions, internal cues and reactions. Linehan crafted DBT to be an effective communication of Cognitive Behavior Therapy, humanism and Zen principles. This form of therapy was the first to formally incorporate mindfulness into intervention.

The Modules Broken Down

As mentioned before, DBT is rooted in skill education to address life areas that are defined as lacking or compromised in the DSM definition of symptomology of a specific mental health diagnosis. To best understand the purpose and structure of DBT, we will provide a brief overview of the four modules covered.

Mindfulness

Many mindfulness skills used in DBT programming are adopted from Eastern meditation practices. The skills are meant to aid the client in introspective thinking, awareness and being present in the moment. Practicing these skills is helpful in emotional regulation, impulsiveness and emotionally-charged reactions.

Interpersonal Effectiveness

Interpersonal effectiveness essentially refers to positive social skills and, once again, not letting emotions dictate and control our social interactions. The skills are beneficial for conflict resolution and developing and maintaining meaningful, positive relationships.

Emotion Regulation

The skills taught in the emotional regulation module of DBT are meant to enhance control over a person’s intense emotions, as well as their ability to self-soothe, regulate their internal state and act in a thoughtful way. This includes labeling emotions, how emotions effect behavior, how to decrease negative emotions and increase positive emotions.

Distress Tolerance

Distress tolerance is the final module of DBT. This module aims to teach patients that negative emotions, distress and pain are an inevitable part of life. By accepting and acknowledging this, we can learn skills and tools for helping us accept what we cannot change and manage our emotions during difficult times. This includes skills such as self-soothing and de-escalation.

DBT & Me

DBT skills training can be very helpful in learning to identify your emotions, internal cues and monitor your reactions. With practice, and perhaps some guidance, you can learn more about yourself and your emotions and begin to utilize these tools naturally on a daily basis. If you feel you need support learning and applying these skills to your individual journey with anxiety, depression or another mental health struggle, there are professionals who can help.

Seeking therapy following a mental health diagnosis can be difficult and intimidating. It can be helpful to look into different modalities and types of therapy to help familiarize yourself with the process to feel more comfortable.

This series of articles will also provide in depth information that could help you decide if DBT is a good fit for you and how to pursue it. DBT skills are great evidence-based resources to help understand and process emotions and regulate distress and communicate your feelings in effective ways. If you think DBT may be a good fit for you, reach out and contact Thira Health to get more information and set up a consultation.