Dialectical Behavioral Therapy Techniques

Have issues in managing and regulating your own emotions? Worry no more, there is psychotherapy to treat this kind of condition, which is Dialectical Behavioral Therapy (DBT). This therapy is specially designed for people who have highly intense emotions and have difficulties managing those emotions.

DBT is a type of cognitive behavioral psychotherapy that was founded by Marsha Linehan. It aims at treating people with mental health disorders including borderline personality disorder and drug addiction. It also focuses on the development of the unique skills needed to live with emotional struggles in constructive ways. DBT was developed based on functional analysis of behavior, dialectics, and cognitive-behavioral interventions.

Main Objective of Dialectical Behavioral Therapy

Dialectical behavioral therapy (DBT) was designed to address the psychological issues of traditionally difficult-to-treat people like those with Borderline Personality Disorder (BPD) and co-occurring disorders.

Research has shown that the success rate of DBT is high as compared to other treatment options. Some valid concerns include using DBT with clients who have a history of self-harm, suicidal thoughts, and tendencies. In addition, DBT must be properly administered to avoid making the situation worse.

Dialectical Behavioral Therapy Techniques

There are a few techniques that can be used to provide DBT and are useful to manage many aspects of life. But four main techniques help individuals to cope with real-life issues.

• 1. Core Mindfulness
  Mindfulness is a form of meditation that is used to promote positive living and life. As a dialectical behavioral therapy technique, focusing on a core mindfulness skill can assist you in learning to be fully present in the moment. Living in the moment or focusing on the here and now is made easier by this core mindfulness technique. It helps you avoid dwelling on the past or the future.

  DBT is generally thought to be built on the concept of mindfulness. You can learn to:

• Nonjudgmentally recognize and examine your thoughts, feelings, emotions, and surroundings when you practice mindfulness.
• Effectively engage in conduct that is guided by values and goals.
• Communicate your predicament to others and yourself.

• 2. Distress Tolerance
  Although mindfulness can be very helpful, it isn’t always enough, especially in times of crisis. Distress tolerance is essential in this situation. This technique is meant for people who have trouble tolerating extreme negative emotions and situations.
  You can get through difficult times without turning to possibly harmful coping mechanisms if you can tolerate stress. You may USE specific coping mechanisms to help you in managing your emotions during a crisis. Some of them could make you feel better for a short while, such as self-isolation or avoidance, but are ineffective. But some of them, such as substance use, self-harm, or violent outbursts, may even be harmful.

• Find ways to make the time better despite pain or hardship.
• Distract yourself until you are calm enough to deal with the circumstance or emotion.
• Self-soothe by relaxing and using your senses to feel more at ease.
• Evaluate the benefits and drawbacks of various coping mechanisms.

• 3. Emotion Regulation
  Dialectical Behavioral therapy provides the individual with positive and effective ways to regulate their emotions and moods. Emotions need to be managed accordingly.
  This skill helps people regulate their emotions by learning effective strategies and skills for emotional self-regulation and emotional intelligence. The objective of emotion regulation is to help individuals express emotions appropriately, in such a way that they can be expressed healthily. There are many effective strategies that one can use to practice to regulate their emotions. The first step is defining what emotions you feel frequently. Also, this emotion regulation skill teaches you to:

• Recognize emotions
• Overcome barriers to emotions that have positive effects
• Reduce vulnerability
• Increase emotions that have positive effects
• Be more mindful of emotions without judging them
• Expose yourself to your emotions
• Avoid giving into emotional urges
• Solve problems in helpful ways

• 4. Interpersonal Effectiveness
  This technique deals with the needs of the individual in terms of relationships, communication, feelings, and empathy. This technique follows mindfulness and focuses on finding ways to positively interact with the people around you.
  Most importantly, intense emotions and rapid mood swings can make situations more difficult. So finding what you want and how you feel are more essential. You can be clear about certain things with help of interpersonal effectiveness skills. These abilities combine social skills, listening skills, and assertiveness training to teach you how to change situations while maintaining your morals.

Those skills are:

• Objective effectiveness, or learning how to make requests and take action to obtain what you desire.
• Interpersonal efficacy, or mastering the art of resolving disputes and dealing with difficulties in relationships.
• Self-respect effectiveness, or growing your self-respect.

Conclusion

DBT, dialectical behavioral therapy, is one of the best psychotherapies to reduce stress, and manage emotions. The above-mentioned main four dialectical behavioral therapy techniques help people to find their coping mechanisms. Also, this therapy is a good one for all individuals, groups, or couples therapy too.

Do you have intense emotions and are willing to find your coping mechanism? Meet with our expert psychotherapists at Psychotherapy Partners MN. Book a schedule for immediate assistance!