Intro to Dialectical Behavior Therapy (DBT)

Dr. Marsha M. Linehan, the creator of Dialectical Behavior Therapy (DBT), originally aimed to support people dealing with chronic suicidality and borderline personality disorder (BPD). Since its creation, DBT has spread to be used for a wide variety of symptoms including anxiety, disordered eating, obsessions, and more.

So what does "dialectical" mean? Dialectics study contradicting ideas. A core concept of DBT is that two seemingly opposing truths can coexist. Some examples of this are that:

• We can both accept who we are while changing who we are.

• In a fight, I can be "right" and you can be "right."

• Everyone is trying their best and everyone can do better.

The goal of dialectics is to remove the idea of figuring out which belief is the "right" one. Although this may not feel easy in the short-term, exploring dialectics often helps manage rumination, obsessing, and overthinking.

DBT focuses on four main modules:

1. Mindfulness: Experiencing the present, noticing without judging.

2. Distress tolerance: Managing and regulating through crisis and difficult times.

3. Interpersonal effectiveness: Communicating, setting boundaries, exploring what is within your control in interactions.

4. Emotion regulation: Recognizing and processing your feelings, managing intense emotions, regulating your mind and body.

If DBT seems intriguing or interesting to you, talk to your therapist about if they're able to incorporate aspects of DBT into your therapy sessions! If you aren't working with a therapist but interested in DBT, consider having a consultation with a therapist that specializes in DBT.