Experience specialized support with Dialectical Behavioral Therapy (DBT) at the Counseling and Wellness Center of Pittsburgh, blending cognitive-behavioral techniques and mindfulness for improved mental wellness.
Navigating Emotional Sensitivity With DBT Therapy
Dialectical Behavioral Therapy (DBT), originally developed in the 1980s by Marsha Linehan, a psychologist at the University of Washington, operates on the premise that individuals are doing their best with the skills and behaviors they currently possess, and there is a genuine desire to improve. Rooted in the bio-social theory, DBT considers both genetic predispositions and environmental influences. Some individuals are inherently more emotionally sensitive, experiencing heightened emotions and struggling with impulse control. Additionally, exposure to an invalidating social environment, where emotions are dismissed or deemed inappropriate, may contribute to difficulties in acknowledging and trusting one’s feelings.
Furthermore, external influences, such as people in our lives reinforcing unmanageable behaviors and emotions, play a role. For instance, if we’ve learned that extreme expressions of anger (at level 10) garner responses, we may be inclined to quickly escalate to that level. DBT Therapy recognizes that while individuals may not be the sole cause of their challenges, they possess the capacity to address and resolve them.
Is DBT Therapy in Pittsburgh Right For You?
DBT Therapy in Pittsburgh offers valuable support if you’re grappling with any of the following:
- Master Your Emotions, Gain Control, and Channel Motivation:
Are you wrestling with intense emotions, struggling to identify or express them, or experiencing emotional outbursts? Picture a world where you can dial down emotional intensity when necessary and amplify motivation when needed. - Embrace Calmness, Manage Energy, and Conquer Impulsivity: Do impulsive actions hinder your ability to make positive changes? Imagine the relief of managing your energy, staying calm, and effectively coping with life’s challenges.
- Build Confidence, Forge Relationships, and Conquer Fear of Rejection: Are relationships a source of difficulty? Whether it’s trouble asking for what you want or a constant fear of rejection, envision a future where confidence thrives in your relationships.
- Enhance Focus, Embrace Mindfulness, and Break Free from Rigid Thinking: Is focus eluding you, or do you find yourself stuck in black-and-white thinking? Envision a life where mindfulness improves your focus and liberates you from rigid thought patterns.
- Clarify Your Values, Banish Emptiness, and Cultivate Self-Assurance: Do you feel adrift in values, beliefs, or goals, experiencing emptiness? Picture a wonderful transformation where you gain self-assurance, confidence, and discover meaning in your life.
Good News! If you experience any of these, DBT Therapy can help!
Which Mental Health Conditions Can Benefit From Dialectical Behavioral Therapy?
Dialectical Behavioral Therapy (DBT) was originally developed to treat individuals with Borderline Personality Disorder (BPD). However, it has since been adapted and found to be effective for various mental health conditions, including:
- Borderline Personality Disorder (BPD): DBT was initially designed to address the symptoms of BPD, including emotional instability, self-destructive behaviors, and challenges in interpersonal relationships. The National Library of Medicine reported that at the end of the first treatment year of DBT therapy, 77% of the patients no longer met criteria for BPD diagnosis.
- Substance Use Disorders: DBT has shown effectiveness in treating individuals with substance use disorders, particularly those with co-occurring BPD.
- Eating Disorders: It can be beneficial for individuals struggling with binge eating, bulimia, and other eating disorders, as it addresses emotional dysregulation and impulsive behaviors.
- Depression: DBT therapy components, such as mindfulness and emotional regulation, can be helpful in managing symptoms of depression.
- Anxiety Disorders: DBT’s emphasis on mindfulness and distress tolerance skills can contribute to managing symptoms of anxiety disorders.
- Post-Traumatic Stress Disorder (PTSD): Some elements of DBT, particularly distress tolerance and emotional regulation, may be useful in addressing symptoms associated with trauma.
- Attention-Deficit/Hyperactivity Disorder (ADHD): DBT skills can aid individuals with ADHD in improving focus and impulse control.
It’s important to note that while DBT therapy is effective for various conditions, individual responses may vary, and its application may be tailored to specific needs. Additionally, consultation with mental health professionals is crucial for an accurate diagnosis and appropriate treatment planning.
Dialectical Behavioral Therapy Skills Training
DBT therapy aims to enhance our effectiveness in various aspects of life, fostering a mindset of reduced judgment toward ourselves and others while promoting increased presence and engagement. This therapeutic approach introduces life skills organized into four distinct components.
The four integral components of DBT are:
- Mindfulness: Delve into practices that encourage a more conscious and engaged experience in significant life moments. By grounding oneself in the present, individuals can develop a greater capacity to respond effectively to various situations.
- Distress Tolerance: Acquire skills to navigate and endure intense emotions and challenging circumstances without exacerbating the situation or diverting from personal objectives. Distress Tolerance empowers individuals to manage difficult moments while staying aligned with their long-term goals.
- Emotional Regulation: Explore strategies for leading a more meaningful and fulfilling life by addressing emotional vulnerabilities. Emotional Regulation in DBT focuses on fostering emotional well-being and resilience, allowing individuals to respond to life’s ups and downs in a balanced way.
- Interpersonal Effectiveness: Develop skills in setting healthy boundaries within relationships. Interpersonal Effectiveness involves navigating social connections, fostering positive relationships, terminating harmful ones, and becoming more assertive in communication.
Together, these components provide a comprehensive framework within Dialectical Behavioral Therapy, empowering individuals to navigate life’s complexities, develop a deeper understanding of themselves, and cultivate a more balanced and fulfilling life.
Dialectical Behavioral Therapy Skills Group
A DBT Skills Group is a structured and supportive therapy group that focuses on teaching individuals the essential skills of Dialectical Behavioral Therapy (DBT). DBT Skills Groups are typically led by trained therapists or facilitators who guide participants through various exercises, discussions, and role-plays to enhance their coping mechanisms and improve overall emotional well-being.
In a DBT Skills Group, participants learn and practice skills across four key areas: mindfulness, distress tolerance, emotional regulation, and interpersonal effectiveness. Mindfulness helps individuals cultivate present moment awareness and non-judgmental acceptance. Distress tolerance equips them with strategies to navigate and tolerate distressing emotions and situations effectively. Emotional regulation focuses on developing skills to manage and regulate intense emotions. Interpersonal effectiveness teaches participants how to navigate relationships, set boundaries, and communicate assertively.
Through the group format, individuals have the opportunity to share experiences, receive support, and learn from others facing similar challenges. DBT Skills Groups provide a collaborative and non-judgmental environment, fostering personal growth, emotional resilience, and improved interpersonal skills. Participants gain practical tools to navigate life’s difficulties, reduce impulsive behaviors, and enhance their overall well-being.
Get Started With DBT in Pittsburgh
Embark on a courageous journey toward healing with Dialectical Behavioral Therapy (DBT) at The Counseling and Wellness Center in Pittsburgh. Our dedicated DBT Therapists are here to support you every step of the way. Opting for DBT therapy signifies your commitment to holistic well-being, marking a significant step toward reclaiming a life filled with resilience, meaningful connections, and personal growth.
Contact us at 412-856-WELL or fill out the form below to begin DBT in Pittsburgh.
DBT Skill Opposite Action Explained By One Of Our DBT Therapists
Blogs Written by Our DBT Therapists
Adult Children of Emotionally Immature Parents
by Counseling and Wellness Center of PittsburghDecember 7, 2023 abuse, adult children of emotionally immature parents, borderline personality disorder, boundaries, BPD, BPD Relationships, complex trauma, counseling for trauma, cptsd, dysfunctional family, emotionally immature parents, family counseling, family estrangement, generational trauma, invalidation, Narcissistic mother, Narcissistic parents, narcissistic personality disorder, Personality disorders, pittsburgh, resilience to trauma, therapy for trauma, toxic family, toxic parents, trauma, trauma counseling, trauma informed care, trauma therapy, traumatic childhood, victim blaming1 comment
Adult Children of Emotionally Immature Parents
Being a parent is a big responsibility. And sometimes, parents find it difficult to work through their emotions. A parent’s inability to be emotionally mature, often referred to as emotionally immature parents, can make things complicated for their kids and the entire family as a whole.
The...
Learn MorePsychological Testing & A Caution on Self-Diagnosing Mental Health
by Counseling and Wellness Center of PittsburghSeptember 19, 2023 ADHD, ADHD / ADD, ADHD in women, adhd testing, psychological assessment, psychological testing, self diagnosis, self-diagnosis, social media therapy0 comments
In recent times, social media has become a valuable source of information, support, and community for individuals seeking to understand their mental health. While it’s great to see awareness increasing, there’s a concerning trend of self-diagnosing mental health conditions like ADHD and personality disorders based on online content. In this blog post, we’ll...
Learn MoreIs Borderline Personality Disorder Genetic?
by Counseling and Wellness Center of PittsburghJune 22, 2023 borderline personality disorder, BPD Relationships0 comments
Borderline personality disorder (BPD) is a mental health condition characterized by emotional instability, which can lead to unpredictable moods, behaviors, and relationships. People with BPD often experience difficulties in maintaining stable interpersonal connections, have a distorted self-image, and exhibit impulsive tendencies. A question frequently asked is, “Is...
Learn MoreTherapist Recommendations For Loving Someone with Borderline Personality Disorder
by Counseling and Wellness Center of PittsburghMay 12, 2022 borderline personality disorder, BPD, BPD Relationships0 comments
There has been a lot of recent media attention surrounding Borderline Personality Disorder—Pete Davidson has been open about his diagnosis and more recently Amber Heard was evaluated to have Borderline Personality Disorder by a forensic psychologist who was hired by Johnny Depp’s legal team. I am hoping that I can show you the positive side of Borderline Personality Disorder and offer...
Learn MoreHealthy Alternatives to Self-Harm
by Counseling and Wellness Center of PittsburghFebruary 28, 2022 borderline personality disorder, self harm0 comments
Trigger Warning: Self-Harm
Coping skills are a way to deal with difficult situations, people and emotions. Many people enjoy listening to music, writing, exercising, and painting on days they do not feel the greatest. However, for some people the emotions can feel so overwhelming they turn to self-harm looking to release the emotional pain.
March 1 is Self-Injury Awareness Day— a...
Learn MorePeople with Personality Disorders Do This In Relationships
by Counseling and Wellness Center of PittsburghSeptember 8, 2020 borderline personality disorder, Bowen Systems theory, healthy relationships, narcissistic personality disorder, Personality disorders, Unhealthy relationships0 comments
People with Personality Disorders Do This In Relationships
Differentiation of Self: Learning to balance Self Needs with the Needs of Others
We can all agree that balance is a key component to healthy living. Sometimes it comes naturally, but more often than not, balance is really hard to maintain. One of the most difficult places to find balance is in our relationships. If we want to...
Learn MoreWe Raise Them To Be Good Girls
by Stephanie McCrackenJanuary 8, 2015 counseling, feminist, mindfulness, personal growth, psychotherapy, wisdom0 comments
Little Girls in Dresses Like To Play In The Mud
We raise them to be good girls, to nod politely during fine conversation strung on during respectable hours with respectable people. We raise them to be pillars of hope, encouraging others in their struggles, we hug them and cradle them from the womb to teach them that they too should hug others, pearls of sweat always wiped away before becoming...
Learn MoreOn the Border and Crossing The Line, Recovering from a Close Encounter of Another Kind
by Stephanie McCrackenJune 9, 2014 counseling, couples counseling, couples therapy, psychology, Uncategorized0 comments
For any of you who have felt yourself a part of a relationship which was dizzying in its highs and staggering in its lows, no matter how brief or long, your head very well may be feeling woozy in recalling the rapidity of its pace. While there are indeed many personality types and pathologies which can lead themselves to destructive cycles in the interpersonal domain, we will today briefly...
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