Dialectical behavior therapy (DBT) skills
We take a compassionate, comprehensive approach to teaching DBT skills in both group and individual sessions multiple times per week. Learn coping, emotional regulation, and communication skills you’ll use for life.
How is our approach to dialectical behavior therapy (DBT) skills different?
Specialized curriculum
Group and individual sessions
Skill-focused
Mindfulness integration
Real-world application
Benefits of dialectical behavior therapy (DBT) skills
Emotional regulation
Teaches effective strategies to manage intense emotions and reduce impulsivity.
Improved relationships
Helps clients communicate more effectively with others.
Crisis management
Equips people with tools to handle crises and distressing situations.
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The skills taught in DBT
DBT is taught as a series of skills to help individuals manage uncomfortable thoughts, feelings, and behaviors. Some of these skills include:
Mindfulness
One of the core components of DBT is building mindfulness skills that help you become aware and accepting of the current moment. DBT teaches mindfulness from two perspectives: what to focus on and how to be more mindful.
The “what” skills encourage a person to remain in the present, to be aware of their emotions and thoughts, and to separate their emotions from thoughts. The “how” skills focus on how to employ mindfulness skills and to tune into the present moment.
Distress tolerance
Distress tolerance teaches individuals how to use healthy coping techniques to navigate difficult situations. Instead of defaulting to destructive behaviors such as self isolating or self-harm, distress tolerance empowers people to accept the current situation and adopt a more positive long-term outlook. This is useful when you’re feeling physical or emotional pain, or when you’re finding it hard to be productive.
Several examples of distress tolerance skills are:
- Self soothing
- Paced breathing and muscle relaxation
- Weighing pros and cons
- Radical acceptance (accepting reality as it is)
Interpersonal effectiveness
Interpersonal effectiveness combines social skills, listening skills, and assertiveness training to empower individuals to better understand their needs and communicate that information to others.
Goals for interpersonal effectiveness include learning how to:
- Ask for things that you want or need
- Work through challenging and conflict
- Say no when appropriate
- Improve your self-respect
Emotional regulation
Emotional regulation offers people a chance to deal with their emotions before those emotions lead to unhealthy feelings or behaviors. This component of DBT teaches a person that they have the power to choose to recognize and change their emotions in order to avoid giving into emotional urges.
FAQs about dialectical behavior therapy (DBT) skills
See All FAQsHow does DBT work?
Dialectical behavior therapy focuses on better understanding and balancing opposite perspectives. With this form of therapy, you’ll learn how to better regulate your emotions through accepting who you are, understanding your current challenges, and embracing the potential benefits of change. DBT also encourages people to avoid an “either-or” outlook and other black-and-white thought patterns which can limit your thinking.
In general, DBT focuses on this change via several types of sessions:
- Individual therapy
- Through weekly one-on-one sessions with a trained therapist, you’ll have an opportunity to dissect leading issues in your life and explore methods for how to handle them.
- Skills training
- Skills training is an opportunity to learn and practice various DBT skills in a group setting.
- Supported groups
- The group setting is an opportunity to reinforce the skills you’ve learned in DBT by applying them to relationship-building and communication.
Who benefits from DBT?
Who benefits from DBT?
DBT was originally developed in the 1980s to treat suicidal individuals with borderline personality disorder (BPD). Since then, DBT continues to be a leading treatment for individuals with a primary diagnosis of BPD.
It’s also been adapted to help people with other mental health conditions, including:
- Major depressive disorder
- Substance use disorders
- Generalized anxiety disorder
- Self-harm
- Post-traumatic stress disorder
DBT has been found to reduce
- Suicidal ideation
- Treatment dropout
- Hospitalization
- Substance use disorders
- Depression
- Hopelessness
- Anger
How do I know if DBT is right for me?
Not sure if DBT is right for you? DBT is considered a suitable treatment for individuals who feel that their emotions are often overwhelming, debilitating, or interfering with work, school, or goals. It’s also suited for people who have:
- Strong emotions, difficulty with relationships
- Behavioral problems
- Difficulty managing their own thoughts
- A desire to have a more meaningful life
Other reasons to consider DBT include:
- Diagnosis of borderline personality disorder
- Struggles with self-harm or chronic thoughts of suicide
- Severe mood swings
- Overwhelming feelings of hopelessness or emptiness
- Identity issues
- Alcohol and drug abuse, unsafe sexual behavior, or other high-risk behaviors
How to handle an emergency
Dialectical behavior therapy is an effective solution for treating a variety of mental health conditions and symptoms—including self-harm and suicide attempts.
Some people may see improvement within a few sessions, but others require long-term therapy before experiencing benefits. If you’re having suicidal thoughts or require immediate support, visit your local emergency department or crisis center, or call one of the following resources:
- The National Suicide Prevention Lifeline (988) or (1-800-273-8255)
- The Crisis Text Line (text HOME to 741741)
- The National Alliance on Mental Illness HelpLine (1-800-950-NAMI (6264))
- SAMHSA’s National Helpline (1-800-662-HELP (4357))
Deciding to start dialectical behavior therapy (DBT) or any other type of therapy takes courage. Charlie Health’s team of compassionate mental health professionals is here to listen to your needs, answer your questions, and match you with an appropriate care plan. We offer over 20 different DBT groups for people enrolled in our virtual IOP based on their unique mental health needs and goals. Learn more today.
