Dialectical Behavior Therapy (DBT) is a skills-based therapy that helps people better understand and manage intense emotions, improve relationships, and cope with stress in healthier ways. You can learn practical tools, including distress tolerance skills, to feel more in control, reduce impulsive behaviors, and build a more balanced, fulfilling life. Below are some quick takeaways that you can implement in your day to day life right now.
Table of Contents
The 6 Main Points of DBT
There are 6 main points that provide an important framework for understanding DBT, with the first four being core pillars, while the last two expand on those core ideas:
- Distress Tolerance – As mentioned before, distress tolerance skills involve learning how to navigate painful situations and emotions
- DBT Mindfulness Skills – Another important skill is learning how to stay present in the moment and not falling victim to the intensity of your emotions.
- DBT Emotional Regulation Skills – By being conscious of your emotions and identifying triggers, you can help reduce the intensity of unwanted emotions.
- Interpersonal Effectiveness Skills – Setting boundaries is an extremely important skill for forming healthy relationships and fostering self-care.
- Walking the Middle Path – Walking the middle path involves realizing the need for balance between acceptance and change
- Validation – It’s important to acknowledge that the feelings you experience are okay and that they’re not something to be ashamed of
Seven DBT Strategies You Can Start Using Today
- Observing – Being aware of your current physical and mental environment can help ground you, which will prevent spiralling into thoughts of anxiety and stress
- Describing – This is a good exercise/skill that will help you understand your emotions more clearly by associating them with descriptions.
- Checking the Facts – Remember to stop for a second and to take an objective look at your situation; is your reaction based on facts or assumptions?
- Opposite Action – When you’re surrounded by negative thoughts, sometimes it can be helpful to do the opposite of what you feel like doing. For example, go outside for a walk when you feel like lying in bed all day. Doing this in appropriate situations can help break negative behavioral patterns.
- TIP (Temperature, intense exercise, paced breathing) – Different physical activities such as light exercise or taking a warm bath can calm both the mind and body
- Radical Acceptance – Acceptance of reality can be a pivotal step towards releasing any unnecessary stress that is holding you back from moving forward.
- DEAR MAN (Describe, Express, Assert, Reinforce, Mindful, Appear Confident, Negotiate) – Important framework for setting boundaries
The Three C’s of DBT
- Catching – Try to notice negative thoughts as they occur
- Checking – After catching, ask if that thought is based on facts or assumptions
- Changing – Finally, create a more positive perspective to replace the original negative thought
24-Hour Rule
In therapy, the 24-hour rule suggests that if a client engages in self-harm, the therapist should avoid any contact for 24 hours to avoid reinforcing acts of self-harm. If you have any questions about DBT, schedule your trauma therapy today!
