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 Dysregulation
Difficulty managing intense emotions regardless of specific diagnosis
Common symptoms addressed:
Self-Harm Behaviors
DBT helps develop healthier coping strategies to replace harmful behaviors
Common symptoms addressed:
Relationship Difficulties
Chronic patterns of unstable or conflict-filled relationships
Common symptoms addressed:
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, we integrate DBT skills and principles into individual therapy sessions. While we may not offer the full four-component DBT program, we can teach you these valuable skills and help you apply them to your specific situations.
What we 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