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Dialectical Behavior Therapy (DBT)

Evidence-based treatment for emotional dysregulation and relationship difficulties

Dialectical Behavior Therapy (DBT) is a highly effective, evidence-based treatment that combines cognitive-behavioral techniques with mindfulness practices. Originally developed by Dr. Marsha Linehan for individuals with borderline personality disorder, DBT has proven successful for anyone struggling with intense emotions, impulsive behaviors, and relationship difficulties.

The word "dialectical" refers to the integration of opposites—learning to accept yourself while working toward change, balancing emotion with reason, and finding the middle path between extremes. DBT teaches practical skills that help you build a life worth living while managing emotional challenges.

Key Insight: DBT recognizes that some people are more emotionally sensitive than others, and this sensitivity isn't a character flaw—it's a trait that can be managed with the right skills and support.

The Four DBT Skills Modules

Mindfulness Skills

Learn to observe and participate in the present moment without judgment

Key Skills:

  • Wise mind - balancing emotion and reason
  • Observe, describe, and participate fully
  • Non-judgmental awareness practices
  • One-mindfully focusing techniques
  • Effectively managing daily situations

Benefits:

  • Increased self-awareness
  • Better decision-making
  • Reduced emotional reactivity
  • Improved focus and concentration

Distress Tolerance

Develop skills to survive crisis situations without making them worse

Key Skills:

  • TIPP - Temperature, Intense exercise, Paced breathing, Progressive muscle relaxation
  • Distraction techniques and activities
  • Self-soothing through the five senses
  • Improving the moment strategies
  • Pros and cons analysis for decisions

Benefits:

  • Ability to cope with intense emotions
  • Reduced impulsive behaviors
  • Better crisis management
  • Increased emotional resilience

Emotion Regulation

Understand and manage intense emotions more effectively

Key Skills:

  • Identifying and labeling emotions accurately
  • Understanding the function of emotions
  • Reducing emotional vulnerability
  • Increasing positive emotions
  • Managing difficult emotions mindfully

Benefits:

  • More stable moods
  • Better emotional understanding
  • Increased emotional control
  • Improved relationships with others

Interpersonal Effectiveness

Build skills for healthy relationships and effective communication

Key Skills:

  • DEAR MAN - Describing, Expressing, Asserting, Reinforcing, Mindful, Appearing confident, Negotiating
  • GIVE - Gentle, Interested, Validate, Easy manner
  • FAST - Fair, no Apologies, Stick to values, Truthful
  • Building and maintaining relationships
  • Setting and maintaining boundaries

Benefits:

  • Healthier relationships
  • Better communication skills
  • Increased self-respect
  • More effective conflict resolution

Conditions Effectively Treated with DBT

DBT has been extensively researched and proven effective for various mental health conditions:

Borderline Personality Disorder

DBT was originally developed for BPD and remains the gold standard treatment

Common symptoms addressed:

Emotional instability
Fear of abandonment
Identity disturbance
Impulsive behaviors

Emotional Dysregulation

Difficulty managing intense emotions regardless of specific diagnosis

Common symptoms addressed:

Mood swings
Emotional overwhelm
Difficulty calming down
Reactive behaviors

Self-Harm Behaviors

DBT helps develop healthier coping strategies to replace harmful behaviors

Common symptoms addressed:

Cutting or burning
Substance abuse
Eating disorders
Suicidal ideation

Relationship Difficulties

Chronic patterns of unstable or conflict-filled relationships

Common symptoms addressed:

Fear of abandonment
Difficulty with boundaries
Communication problems
Trust issues

The Complete DBT Treatment Model

Comprehensive DBT typically includes four components that work together to provide complete support:

Individual Therapy

Weekly one-on-one sessions focusing on your specific goals and challenges

  • Review weekly diary cards tracking emotions and behaviors
  • Work through specific skills applications
  • Address barriers to using skills
  • Process relationship issues and patterns
  • Develop personalized coping strategies

Skills Group

Weekly group sessions to learn and practice DBT skills with others

  • Learn new skills each week
  • Practice skills through exercises and role-plays
  • Share experiences using skills
  • Receive support from group members
  • Complete homework assignments

Phone Coaching

Between-session support when you need help applying skills in real situations

  • Brief calls during crisis situations
  • Guidance on which skills to use
  • Support for implementing coping strategies
  • Prevention of destructive behaviors
  • Real-time skill coaching

Therapist Consultation

Your therapist participates in regular consultation to ensure quality treatment

  • Case review with other DBT therapists
  • Ongoing training and skill development
  • Support for maintaining treatment fidelity
  • Collaboration on complex cases
  • Quality assurance processes

What to Expect from DBT Therapy

DBT is Different Because:

  • • It's highly structured with specific skills to learn
  • • You'll practice skills between sessions
  • • Progress is tracked using diary cards
  • • Focus is on building new behaviors, not just insight
  • • Combines acceptance and change strategies
  • • Emphasizes validation and understanding

You Can Expect:

  • • Homework assignments and skill practice
  • • Regular tracking of emotions and behaviors
  • • Gradual improvement over 6-12+ months
  • • Support during difficult moments
  • • A collaborative, non-judgmental approach
  • • Practical tools for everyday challenges

Timeline for Change:

DBT is not a quick fix, but it is highly effective. Most people begin to notice improvements in emotional regulation within the first few months, with more significant changes occurring over 6-12 months of consistent participation.

Remember: Learning these skills takes time and practice, just like learning any new ability. Be patient with yourself as you develop these life-changing capabilities.

DBT Services in Auburn

As a Associate Licensed Counselor in Auburn, I integrate DBT skills and principles into individual therapy sessions. While I may not offer the full four-component DBT program, I can teach you these valuable skills and help you apply them to your specific situations.

What I Offer:

  • • Individual DBT skills training
  • • Mindfulness and distress tolerance techniques
  • • Emotion regulation strategies
  • • Interpersonal effectiveness skills
  • • Homework assignments and skill practice
  • • Between-session support as needed

Perfect For:

  • • Auburn University students managing stress
  • • Individuals struggling with intense emotions
  • • People wanting to improve relationships
  • • Those seeking practical coping strategies
  • • Anyone interested in mindfulness practices
  • • Individuals working on emotional regulation

Ready to Learn DBT Skills?

DBT skills can transform how you handle emotions, relationships, and life's challenges. Let's work together to build your emotional regulation toolkit.

Start Learning DBT Skills