Learn to Manage Intense Emotions with DBT
Do your emotions feel like debilitating waves that surge over you again and again? Do you feel stuck in destructive behavior patterns?
Created by Marsha Linehan, Dialectical Behavior Therapy (DBT) is a widely used and evidence-based treatment for many mental health conditions including anxiety, depression, borderline personality disorder, bipolar disorder, anger issues and Post Traumatic Stress Disorder (PTSD).
“Dialectical” means two conflicting things can be true at once. DBT embodies this idea through the seemingly contradictory ideas of acceptance and change; clients using DBT work to accept themselves and their unhelpful thoughts and feelings while working towards behavior change.
The 4 main categories of DBT skills are:
Mindfulness: Learning to be present without judging emotions, thoughts or surroundings
Interpersonal Effectiveness: Training in social and communication skills
Emotion Regulation: Managing emotions more effectively
Distress Tolerance: Navigating crises and/or intense, harmful urges
DBT uses concrete tools, diary cards (to track emotions, behaviors, and coping skills), worksheets and easy-to-remember acronyms, like the below:
STOP skill to respond to situations more mindfully:
Stop
Take a Step Back
Observe
Proceed Mindfully
2. TIPP skill to relax your body:
Temperature
Intense Exercise
Paced Breathing
Progressive Muscle Relaxation
3. Behavior chain analysis for understanding and identifying ways to change unhealthy behaviors
Some therapists at Inner Balance follow DBT closely and others incorporate the skills alongside other therapies. It could look like learning and practicing the skills in sessions together, practicing the skills in between sessions or completing worksheets together or in-between sessions. To learn more about working with a therapist who uses CBT at Inner Balance, reach out to our intake coordinator at info@innerbalanceatlanta.com or fill out our interest form.