Dialectical behaviour therapy, or DBT, has been shown to be highly effective in treating mental health disorders like anxiety, depression, and borderline personality disorder (BPD). But what exactly is it? And how can it help you? This guide will answer these questions and more as you learn how to use DBT to help with mental illness.
What is Dialectical Behaviour Therapy (DBT)?
DBT is a form of psychotherapy that was developed by Marsha Linehan. It is designed to help people who have difficulties managing their emotions, thoughts, and behaviours.
DBT works by teaching skills for relating to oneself with compassion, tolerating distress without resorting to self-destructive behaviour, and managing intense emotional states. The skills are derived from Eastern spiritual practices such as Buddhism and Yoga. There are four modules which correspond to the different aspects of life: mindfulness, emotion regulation, interpersonal relationships, and living environment. Sessions usually last one hour and take place once or twice per week. Treatment typically lasts between three months and two years.
3 Ways DBT Can Help You
DBT can improve your mental health in several ways. First, it teaches you skills to help decrease the frequency and severity of episodes. Second, it helps you better manage stress which is a common trigger for many mental health problems. Finally, DBT can help by teaching you how to develop more effective relationships with others.
Decrease Emotional Instability
DBT was initially developed by Marsha M. Linehan as a treatment for borderline personality disorder (BPD). Borderline personality disorder is a serious mental illness that can result in frequent and severe mood swings, impulsive behaviours, and unstable relationships. One of the central components of DBT is to help individuals with BPD decrease emotional instability. To do this, the therapist will often have their patient focus on just one emotion at a time. This helps them identify what is making them feel the way they are feeling and learn how to tolerate those emotions without engaging in harmful behaviours.
DBT therapists also encourage people with BPD to work on themselves by practicing skills such as mindfulness exercises, distress tolerance, emotional regulation skills, and cognitive restructuring skills.
Improve Relationships
DBT was developed to help people with Borderline Personality Disorder, but it has also been shown to be helpful for people with other mental illnesses, such as depression and anxiety. One important aspect of this therapy is that the therapist attempts to increase the patient’s capacity for managing emotions. This can include setting up a routine involving positive activities, practicing mindfulness techniques, and creating a crisis plan so that if you are having an emotional outburst, you know what steps you can take to calm yourself down.
Improve Self-Esteem
Self-esteem doesn’t come easy to everyone, and it’s more difficult to keep up when you’re struggling with mental illness. But there are some steps that you can take to boost your self-worth, even if only for a little while.
1) Give yourself credit for all the things you’ve accomplished
2) Practice accepting compliments from others
3) Make a list of your strengths and qualities