What are DBT Skills?
DBT (Dialectical Behavior Therapy) skills are a set of techniques used to help people manage their emotions and behaviors.
DBT (Dialectical Behavior Therapy) is a type of psychotherapy that was originally developed to treat individuals with borderline personality disorder (BPD), a mental health disorder characterized by intense and unstable emotions, impulsive behaviors, and difficulties in interpersonal relationships. DBT has since been shown to be helpful for many people. Almost everyone can learn something from the emotional and behavioral control skills in DBT.
DBT is a form of cognitive-behavioral therapy (CBT) that emphasizes the importance of acceptance and change. It combines traditional CBT techniques with mindfulness practices and dialectical strategies to help individuals regulate their emotions and behaviors, develop better coping skills, and improve their relationships with others.
DBT is a skills-based form of treatment. When someone is in comprehensive DBT, that means they attend a skills class (to learn the DBT skills) and they meet one-on-one with a DBT therapist, who helps them apply DBT skills in their life.
At DBT Academy, we offer the DBT skill class component. If you are also interested in indvidual DBT therapy, we may be able to help you find a provider in your area who can offer than part of the treatment. We also offer DBT skills to the general public, who want to pursue DBT skills outside of a therapeutic setting.
DBT skills are divided into four categories:
Mindfulness
This involves paying attention to the present moment without judgment. DBT teaches people how to observe their thoughts and feelings without getting caught up in them.
Distress Tolerance
This skill set helps individuals learn to tolerate and accept distressing emotions without engaging in destructive behaviors. It includes techniques such as self-soothing, distraction, and radical acceptance.
Emotion Regulation
This skill set helps individuals identify and manage intense emotions. It includes techniques such as identifying emotions, labeling emotions, and changing emotional responses.
Interpersonal Effectiveness
This skill set teaches individuals how to communicate effectively with others and maintain healthy relationships. It includes techniques such as assertiveness, setting boundaries, and active listening.
Who can benefit from DBT skills?
At DBT Academy, we believe most people can benefit from learning DBT skills. Increasing happiness and joy, becoming more interpersonally skilled and confident, learning tools to weather the ups and downs life- these skills and more are universally beneficial.
DBT skills can especially benefit a wide range of individuals who are struggling with emotional dysregulation, relationship difficulties, and other challenges related to mental health and wellbeing. DBT was originally developed for individuals with borderline personality disorder (BPD), but it has since been adapted for use with other mental health conditions and issues, such as anxiety, depression, substance use disorders, eating disorders, and post-traumatic stress disorder (PTSD).
DBT skills can be particularly helpful for individuals who experience intense and overwhelming emotions, struggle with impulsivity, engage in self-harm or other harmful behaviors, or have difficulty maintaining healthy relationships with others. DBT skills can also be helpful for individuals who struggle with managing stress, regulating emotions, or tolerating distress.