DIALECTICAL BEHAVIOR THERAPY

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DIALECTICAL BEHAVIOR THERAPY

DIALECTICAL BEHAVIOR THERAPY

 

What is Dialectical Behavior Therapy (DBT)?

Dialectical behavior therapy (DBT) is a type of talking therapy. It is based on Cognitive behavioral therapy (CBT), but it is specially adapted for people who feel emotions very intensely. The term ‘dialectical’ comes from the idea that bringing two opposites (acceptance and change) together in the therapy can bring better results than either one alone.

How long is the duration of therapy?

There is not a set duration for Dialectical behavior therapy (DBT). The length of your treatment can vary significantly depending on your goals, severity of your diagnosis, and whether or not you are part of an informed DBT program or a comprehensive program. A full course of DBT may take around 6 months to 1 year to complete.

Individual therapy usually involves weekly one-to-one sessions with a DBT therapist. Each sessions last approximately 45-60 minutes.

  • How does DBT help?

DBT is an evidence-based approach which helps patients find ways to accept themselves, feel safe, and manage their emotions to help regulate potentially destructive or harmful behaviors. Some of the strategies and techniques that are used in DBT include the following:

🔵 Core Mindfulness– Mindfulness helps you focus on the present or ‘live in the moment’’. It also helps you slow down and focus on using healthy coping skills when you are in the midst of emotional pain.

🔵 Distress Tolerance– Distress tolerance skills help you accept yourself and your current situation. It teaches several techniques for handling crisis such as distraction, self-soothing, improving the moment, etc.

🔵 Interpersonal Effectiveness– It helps you to become more assertive in a relationship while still keeping a relationship positive and healthy. It also helps you to learn to listen and communicate more effectively.

🔵  Emotion Regulation– It helps you navigate powerful feelings in a more effective way. The skills you learn will help you to identify, name, and change your emotions.


  1. How is DBT different from other talking therapies like CBT?

DBT

CBT

DBT focuses on balance and the relationship between acceptance and change.

CBT focuses on thought patterns and their redirection.

DBT usually involves sessions over a more extended period of time where the therapist and client can consider the larger picture.

CBT is usually completed after a short interval. These sessions focus on specific problems.

DBT is can be used in different settings such as one-on-one and group settings.

CBT nearly always takes place in one-on-one setting.

  • Getting the most out of DBT
  • Take notes. Taking notes is a great way to capture information that you think may be helpful for you to reflect on later.
  • Maintain an open, eager and willing attitude. It’s important to be open to the process. It takes willingness to feel emotions that are difficult or confront situations or experiences that are painful.
  • Do your DBT homework. When your therapist assigns you to complete your diary cards at home, make sure you complete it and bring back to the class.
  • Be your own cheerleader. Support and encourage yourself to keep pushing through. Remind yourself that you have made a commitment to improve.
  • References

https://www.rcpsych.ac.uk/

https://www.rcpsych.ac.uk/

https://www.mind.org.uk/information-support/drugs-and-treatments/talking-therapy-and-counselling/dialectical-behaviour-therapy-dbt/#WhatIsDBTLike

https://www.verywellmind.com/dialectical-behavior-therapy-1067402

https://www.goodtherapy.org/blog/Compare_Contrast_CBT_DBT


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