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Dialectical Behavioural Therapy (DBT)

Based on cognitive behavioural therapy, dialectical behavioural therapy (DBT) looks to help those who experience emotions very intensely. The approach was originally created in the late 1980s to help people with borderline personality disorder, however, it is now used to help several mental health challenges.

Dialectical Behaviour Therapy (DBT) is a form of talking therapy that helps individuals recognise and manage intense emotions while learning to regulate them so that you are better able to change and behaviour that may be harmful or unhealthy. DBT emphasises balancing acceptance (acknowledging your emotions and who you are) with making positive changes to your behaviour and life.

DBT is support-oriented, helping you identify your strengths. It is also cognitive-based, assisting you in identifying thoughts and beliefs that may be complicating things. It is a collaborative effort between you and your therapist.

Dialectical behavioural therapy is usually delivered through individual weekly sessions and weekly group sessions. The individual sessions are usually focused on solving any issues that have come up in the last week, whereas the group sessions are focused on skill-building.

Dialectical Behavioural Therapy is based around four modules:

  1. Mindfulness: helping to observe your thoughts and to be present and grounded in the moment.
  2. Interpersonal effectiveness: helping you learn how to manage personal conflicts, set boundaries, say no, and ask for what you need.
  3. Distress tolerance: rather than trying to change a distressing situation, DBT focuses on helping you understand, accept, and better tolerate distress. This module aims to improve your ability to handle pain, manage crises, self-soothe, distract yourself, and assess situations by weighing up pros and cons.
  4. Emotion Regulation: for those who experience emotions intensely, this is an essential skill. You will learn how to identify and label emotions, increase positive emotional events, and take opposite action.
  5. There is no set timeline for DBT, and each individual will progress at different rates.

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