What is Dialectical Behavioral Therapy?

Dialectical behavior therapy (DBT) is a mix of a variety of different therapies and techniques. It resembles cognitive behavioral therapy but adds in more mind balancing techniques such as mindfulness. The goal is to accept that there is something not working for you in your life and then learn the ways to change that behavior or those thoughts. Acceptance is more emphasized in DBT than CBT.

What does Dialectical mean?

One definition of the word “dialectical” is “concerned with or acting through opposing forces.” This is really the basis of what DBT is. It means looking at different perspectives in a situation and then understanding each. You can have two opposing emotions at one time and both are true and both are valid. For example, you may have gotten into an argument with your partner. You still love them but you are also upset with them. These are two seemingly “opposing” emotions but they can happen at the same time.

DBT emphasizes that you must accept yourself where you are and how you feel while also changing those things that aren’t working for you.

When thinking dialectically, it is important to recognize all points of view can have aspects that are both valid and also wrong. Since swinging from one extreme to another is not healthy, DBT works on establishing a “middle path” which is a feature of Zen. It incorporates ideas to help lead a more balanced life. DBT traditionally uses several components such as learning about mindfulness, interpersonal effective skills, emotion regulation skills, and distress tolerance skills.

There is also the word “behavioral” in DBT. Behavioral techniques are essential in changing the way we act that is not healthy or useful for us. Take a look at this article here to find out more about behavioral therapy.

Who would benefit the most from DBT?

DBT can benefit anyone who is looking to better regulate their emotions and who is open to learning mindfulness and other skills to balance how they feel.

Mindfulness Is Essential

A significant part of DBT is learning mindfulness skills. The goal of mindfulness is to increase self-awareness, recognize and accept emotions and thoughts, and gradually learn how to manage them in healthier ways.

Mindfulness helps clients tolerate negative emotions, understanding that just because you have a negative thought or emotion does not mean it has to be acted upon, rather, simply acknowledged, and then it will gradually disappear.

Take a look at this article to learn more about mindfulness.

Like many practitioners, DBT therapist try to be genuine and compassionate with their clients because through that relationship, clients learn that someone trusts and accepts them so they can begin the task of trusting and accepting themselves. One of my main goals when using DBT is to teach problem solving and how to understand and deal with feelings in healthy ways. Much of what takes place in DBT sessions is similar to other types of therapy. You come in with specific goals and we discuss them and help you reach them.

I hope this article has helped explain some facets of dialectical behavioral therapy. Please keep in mind this article is not intended as professional therapy or clinical advice. If you need help with a mental health issue you are facing, please contact a licensed mental health clinician.

I wish you well.

-Dr. Zaleski

Dr. Katrina Zaleski is a licensed clinical psychologist providing therapy in the state of California. One of her specialties is working with those looking for help with depression and anxiety. Learn more about Dr. Zaleski’s services for Depression Counseling and Anxiety Counseling.