How Dialectic Behaviour Therapy Can Help You Attain Your Mental Health Goals
The general aim of psychotherapy, commonly known as talk therapy, is to assist individuals forge a path forward through their various mental disorders by means of self-empowerment. And help them defy the obstacles thatinterfere with their day-to-day lives. One such form of talk therapy which has proved to be potent since decadesis dialectic behavior therapy (DBT), developed by Marsha Linehan, an American suicide researcher, in the late 1970s. Due to her personal struggle with mental illness early on in life, Linehan was motivated to pursue a career in psychology. Her self-harming behaviors had been misdiagnosed as schizophrenic when she was just a teen.
In hindsight, Linehan realised that her symptoms resembled borderline personality disorder (BPD) but unfortunately BPD had not been recognized as a formal diagnosis back then. After experimenting with behaviorism and humanistic approaches, her quest tohelp people with emotional dysregulation led to the innovation of DBT. It mainly focuses on understanding how our thoughts affect our emotions and actions so that we can be in charge of our mind, rather than the other way around.
What is DBT?
The term ‘dialectic’ refers to a dialogue or reasoned debate between two opposing parties or combining opposite ideas to arrive at the truth. In DBT, it is indicative of the two opposite concepts of ‘acceptance’and ‘change’. Linehan’s own experiences contributed to the foundation of this treatment, which is a mix of her work in the field of behaviorism and Zen training. DBT emphasizes on practicing empathy and understanding the realities of life, which can often be difficult to face. It focuses on healthy coping mechanisms and striking a balance between validating (acceptance) who you are along with the challenges you face and the benefits of altering your ways (change).
The four main techniques DBT aims to inculcate are:
Mindfulness: Being in the present and acknowledging behaviours, feelings, and thoughts as they happen, without trying to control or engage with them.
Distress Tolerance: Learning to cope during a crisis, especially without any expectations and throughunwavering acceptance of all that cannot be changed.
Interpersonal Effectiveness: Setting healthy boundaries with others and being assertive. Maintaining self-respect and learning to say ‘no’ when necessary.
Emotion Regulation: Managing emotions so that they do not take over your actions, behavior, and thoughts.
Which Disorders Can DBT Treat?
Although DBT was initially created to treat individuals with BPD, Linehan's research team realised its efficacy in treating an array of mental health disorders. It has proved to be a compelling psychotherapy tool across age and gender, which has shown positive results in treatingconditions like anxiety, depression, eating disorders(especially binge eating and bulimia), substance usedisorders, and post-traumatic stress disorder (PTSD).People who struggle with self-harming behaviors or suicidal thoughts can also be assisted with DBT as it prevents engagement with negative thought patterns and impulsivity.
Four Stages of DBT
A full DBT program takes a year, but shorter versions (called DBT-informed programs) are also offered. The four stages of treatment are:
Stage 1: The most self-destructive behaviors are the first ones to be addressed right in the start, which include issues such as self-injury and substance use. Initially the person maybe in turmoil, hence restoring their behavioural control is priority.
Stage 2: An assessment of the individual’s quality of lifeis undertaken by the mental health professional, toidentify all the challenges they face regarding their mental well-being. Their abilities in areas such as interpersonal effectiveness, emotional regulation, and distress tolerance are evaluated.
Stage 3: The next step is to encourage the person to build a better life for themselves by enhancing their self-esteem and interpersonal relationships. Defining life goals and cultivating inner peace are also part of this stage.
Stage 4: Lastly, the focus shifts to going in deeper and deriving the most out of life. They are guided to find ways to experience greater happiness, strengthen their relationships, and pursue a meaningful existence.
Difference Between CBT and DBT
While cognitive behavioral therapy (CBT) deals with identifying, addressing, and changing negative or problematic thoughts that lead to or amplify emotional difficulties, DBT is an adaptation of CBT that primarily focuses on controlling and coping with intense or negative emotions, rather than eliminating the thoughts responsible for them. Both personal and interpersonal skills are taught in DBT, so that all the social aspects of an individual’s life can also be covered in detail. Even though CBT and DBT are forms of evidence-based psychotherapy, a qualified mental health professional can determine which one can cater to your needs and goals better. For some the structured, goal-oriented approach of CBT is more suitable, while for others the mindfulness practices of DBT are more beneficial.
DBT is known to work best if the individual is willing to put in the effort of fulfilling the therapy tasks regularly and stay committed to the treatment throughout its entire duration. At Panorama Wellness we do have DBT-informed therapists who are trained to guide you through the different steps of the treatment, with personal attention and care, in the one-on-one sessions. Feel free to contact us for further inquiries about DBT and its multifaceted benefits.
