What is Dialectical Behaviour Therapy (DBT)
DBT was created by Dr. Marsha Linehan, and was created for people who struggle with undercontrolled coping, such as impulsivity, extreme emotional expression, and high reactivity. It was originally designed for people with a diagnosis of Borderline Personality Disorder, however, it has been adapted to treat other mental health struggles such as eating disorders, substance use disorders, and Post Traumatic Stress Disorder. At Open Concepts Therapy, we believe that having intense emotions is a super power, and the DBT skills can help harness them so that they are no longer running the show!
What are the components of DBT?
DBT typically consists of a weekly individual session and a weekly skills training group. Some therapists also offer phone coaching between sessions to help generalize new skills to everyday life. As a DBT therapist, we are also required to attend a weekly consultation team meeting to ensure that we are adhering to the DBT model.
What type of skills will I learn?
The DBT coping skills are divided into 4 modules:
Mindfulness: How to be in the moment, and observe internally and externally without judgment (or at least with as little judgment as possible!).
Distress Tolerance: How to survive a hard moment without making it worse.
Emotion Regulation: How to understand and label what we are feeling, and decide if we want to turn the emotion down if it is not helping us. Practice feeling all the feels without acting on impulses.
Interpersonal effectiveness: How to ask for what we need, set boundaries, and speak to ourselves in a kinder way!
What does "dialectical" mean?
The word “dialectical” means that two things that seem opposite can be true at the same time, for example, we can accept ourselves exactly as we are AND push for change at the same time. We can love someone AND be angry with them. It is the ultimate antidote to black and white thinking!
How do I know if it's right for me?
Are you the type of person who feels emotions incredibly strongly? Are you exquisitely sensitive? Do you find that the smallest incident can set you off, and cause you to act in ways that you later regret? Of course it’s hard to tell without a full consultation, but if you answered yes to most of these questions, DBT might be an effective therapy for you! Reach out for a free consult, and let’s explore this together!