Dialectical Behavioral Therapy (DBT)
Dialectical Behavioral Therapy (DBT) assumes we are doing the best we can with the skills and behaviors we know and that we generally want to do better. DBT is based in the bio-social theory, which takes both our genetics and environment into account. Some of us are just born more emotionally sensitive than others. We may feel emotions more intensely, and may have a hard time restraining impulses. Also, we may have experienced an invalidating social environment, where we were constantly being told our feelings were wrong or we should not have felt a certain way — consequently teaching us to ignore or not trust our own emotions. In addition, people in our life may have reinforced our unmanageable behaviors and emotions. An example: If we learn people only respond when anger is at a level 10, then it makes sense for us to quickly go to level 10 when expressing our anger. DBT acknowledges we may not have caused all our problems but we can solve them anyway.
Is DBT Right for You?
- Experiencing intense emotions, feeling out of control, emotional outbursts? Maybe having difficulty identifying feelings or expressing them? Wouldn’t it be nice if we could reduce our emotional intensity when needed and amp up our emotions when we need to be motivated?
- Feeling impulsive or not having the ability to resist specific behaviors we want to change? Only if there was a way to manage our energy, stay calm, and cope with life challenges effectively…
- Having difficulties maintaining or forming relationships? Struggling to ask for what you want, maybe even a constant fear of rejection? Only if we could be more confident in our relationships…
- Running into a difficult time focusing and being engaged in life? Or maybe, viewing everything as black & white? What if we could become more mindful, improve our focus, and stop rigid thinking?
- Confused about your values, beliefs, and goals? Maybe experiencing emptiness feelings? Wouldn’t it be wonderful to be self-assured, confident, and have meaning in our life?
Good News! If you experience any of these, DBT can help!
DBT Skills Training
The purpose of DBT is about how to be more effective in our lives, to be less judgmental towards ourselves and others, and to be more present and engaged. DBT teaches life skills that are broken down into four parts.
Mindfulness is the foundation for all the DBT components and it teaches us how to become more present and engaged in our life’s important moments.
Distress Tolerance are skills that focus on how to get through those painful emotions and situations without making things worse or derailing us from our goals.
Emotional Regulation is about learning how to live a more meaningful and fulfilling life, and how to reduce our emotional vulnerabilities.
Interpersonal Effectiveness is centered around setting healthy boundaries in our relationships so we can maintain positive relationships, end destructive ones, and become more assertive.
How to Get Started
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Good location and a positive and safe-feeling environment throughout the facility. My counselor is intelligent, kind, respectful, professional, and very skilled at affecting productive outcomes.
I was recommended to Justina by a friend, I’ve seen several therapist in the past and none of them felt like a good fit for me. As soon as I meet Justina I felt like I finally found a doctor who cared about me and my progress mentally, she honestly goes above and beyond. In the couple months I’ve been seeing her my progress mentally has done nothing but improve, I actually look forward to our sessions. Thank you Justina, not like any therapist I’ve ever meet, you can tell she cares about her patience and their progress.
I love working with Justina! She's very kind and has helped me so much. I highly recommend her!
Justina Williams is a great therapist. She really listens to me and helped me in my time of need. It was easy to get an appointment with her. I highly recommend seeing her for a variety of needs
I have been meaning to leave a review for quite sometime now but unfortunately I haven’t had a minute to do so. I noticed some previous reviews and I feel obligated to set some things straight regarding the wellness center and one of their therapists - Justina Williams. She is by far the best therapist I have had (and I have been doing therapy sessions at a variety of locations for some years now). I obviously can’t discuss what we talk about but I can honestly say I feel like a weight is lifted off my shoulders when I leave our sessions. She is a very sweet individual and you can tell she genuinely cares about her profession and the people involved . It’s insulting to see what someone else keeps trying to portray her as in these “different alias’s” of reviews. As long as she is a therapist , I will not be going anywhere else. Thank you wellness center for always providing the utmost service all around !
Great therapists with a variety of specialities!
Justina is by far the best counselor I have seen. She helps me find different ways to engage with my and help me find myself in very darkening times. I am ever so grateful for her being my therapist.