Dialectical Behavior Therapy (DBT) is a type of cognitive-behavioral therapy developed by Dr. Marsha Linehan in the 1980s. Originally designed to treat borderline personality disorder (BPD), it has since been adapted for various mental health issues, including depression, anxiety, PTSD, and many other diagnoses. DBT combines cognitive-behavioral techniques with mindfulness principles, making it a powerful tool for managing emotional and behavioral challenges (i.e, self harm, panic attacks, anger responses, and so on). Its focus on both acceptance (of where you currently are) and change (belief it can be different) provides a balanced approach that fosters resilience and effective coping strategies.
Below Are the four key skill sets in DBT. While there are many ways to practice every one of these, take a look at the linked videos of some of the helpful skills you can learn and use in your daily life:
Mindfulness: Enhances awareness of the present moment and helps manage thoughts and emotions.
Distress Tolerance: Teaches techniques to tolerate pain and distress without resorting to harmful behaviors.
Emotion Regulation: Helps clients understand and manage intense emotions effectively.
Interpersonal Effectiveness: Improves communication skills and the ability to maintain healthy relationships.
Many people have an increased interest in learning tangible coping skills, but often find themselves intimated by what it means to use them in real time. This especially makes sense with the ever growing social pressure to master meditation or become the world’s most perfect yogi (Suggested read: Pooja Lakshmin’s Real Self Care book).
But when you find yourself intimidated by what to do, remember something important: you already possess a ton of coping skills you need to manage those unwanted behaviors. With proper support from a therapist and dedication to practice, you can regain a sense of control over some of the behaviors that are keeping you stuck. Remember that the more you practice and believe in change, the more comfortable and effective it will become.
While Holistic Psychotherapy does not offer fully adherent DBT, which would include components like phone coaching and groups, the core skill sets of DBT can easily be integrated into your individual therapy to improve your ability to cope in life’s toughest moments.
Meet our therapists that specialize in DBT!
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If you’re ready to take the next step in your healing journey, we invite you to schedule a consultation with one of our therapists. Together, we can explore how Holistic Psychotherapy NYC can help you achieve your goals. Contact us here.
