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 Therapy 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

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

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

Emotional Regulation is about learning how to live a more meaningful and fulfilling life, and how to reduce our emotional vulnerabilities.

Interpersonal Effectiveness.

Interpersonal Effectiveness is centered around setting healthy boundaries in our relationships so we can maintain positive relationships, end destructive ones, and become more assertive.

DBT 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.

How to Get Started with DBT

If you’re interested in DBT, you can reach us at 412-322-2129 or fill out the form below.

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