Dialectical Behavior Therapy (DBT) is a comprehensive, evidence-based approach that was originally developed to treat individuals with borderline personality disorder (BPD). Over time, its application has expanded to help people dealing with a range of mental health challenges, such as depression, anxiety, post-traumatic stress disorder (PTSD), eating disorders, and substance abuse. With its focus on emotional regulation, distress tolerance, and improving interpersonal skills, DBT has become an essential tool in the mental health field.
If you’re considering DBT therapy or searching for the right program for your needs, it’s essential to understand what to expect and how to choose the best fit for your recovery journey. In this article, we will discuss the key aspects of DBT therapy programs, what they entail, and how to select the right one for you.
What Is DBT Therapy?
Dialectical Behavior Therapy (DBT) was created by Dr. Marsha Linehan in the 1980s to treat individuals with borderline personality disorder (BPD) who often struggle with intense emotions, unstable relationships, and self-destructive behaviors. DBT’s name is derived from the concept of “dialectics,” meaning the integration of opposing forces. In DBT, therapists aim to balance acceptance and change, helping individuals accept their emotions and reality while also teaching them how to change unhealthy patterns of behavior.
DBT focuses on four primary skill-building areas:
- Mindfulness – Enhancing present-moment awareness.
- Distress Tolerance – Developing healthier ways to cope with emotional crises.
- Emotional Regulation – Managing and reducing intense emotional experiences.
- Interpersonal Effectiveness – Building skills for healthy communication and relationships.
These skills work together to provide individuals with tools to manage emotional intensity, improve relationships, and reduce self-destructive behavior.
What to Expect in a DBT Therapy Program
When you start a DBT therapy program, it’s helpful to know what to expect so you can approach the process with the right mindset. While the structure of DBT may vary slightly depending on the therapist or facility, most programs consist of a combination of individual therapy sessions, group skills training, and phone coaching.
1. Individual Therapy Sessions
DBT is typically delivered in one-on-one therapy sessions where the therapist works with you to address your specific challenges. During these sessions, the therapist will help you apply DBT skills to your unique emotional difficulties and offer support in achieving your goals. The sessions will likely involve discussing your current emotional state, identifying patterns of behavior, and applying mindfulness techniques and other DBT skills to improve coping mechanisms.
2. Group Skills Training
Group skills training is a central aspect of DBT. These group sessions are led by trained therapists and offer a supportive environment where you can learn and practice the four key DBT skills: mindfulness, distress tolerance, emotional regulation, and interpersonal effectiveness. Group therapy offers the added benefit of interacting with others who are also learning DBT skills, which can reduce feelings of isolation and provide additional insights and support.
3. Phone Coaching
One of the unique features of DBT is the availability of phone coaching. If you’re struggling to manage a crisis or apply DBT skills in a real-life situation between therapy sessions, you can call your therapist for guidance. This helps ensure that you are supported and able to utilize the tools you’re learning in real-time. Phone coaching typically focuses on providing immediate guidance and support, rather than deep therapeutic exploration.
4. Weekly Homework Assignments
DBT often involves homework assignments that help you practice the skills you’ve learned during therapy sessions. These assignments may include mindfulness exercises, journaling, or specific techniques to implement in your daily life. Completing homework is essential for reinforcing the DBT skills and making lasting changes.
5. Treatment Goals and Progress Tracking
Throughout the program, you and your therapist will work together to set treatment goals. These may include reducing harmful behaviors, improving emotional regulation, or enhancing interpersonal communication. Regular progress check-ins help ensure that you are moving toward your goals and adjusting your treatment plan if necessary.
How DBT Therapy Helps You Heal
DBT is designed to help individuals manage emotions, improve relationships, and reduce destructive behaviors. Here’s how the therapy can help you heal:
1. Increased Emotional Regulation
DBT teaches you how to better manage your emotional responses, which is essential for individuals who struggle with intense emotions or mood swings. As you develop emotional regulation skills, you become better equipped to handle difficult situations without resorting to impulsive actions.
2. Improved Coping Mechanisms
The distress tolerance skills learned in DBT enable individuals to cope with crises in healthier ways. Instead of relying on harmful behaviors (such as substance use or self-harm), DBT teaches individuals how to manage emotional pain through techniques like distraction, self-soothing, and acceptance of the present moment.
3. Better Relationships
One of the key aspects of DBT is interpersonal effectiveness. Through DBT, you will learn how to communicate your needs more assertively, set appropriate boundaries, and manage conflicts in your relationships. This leads to stronger, healthier relationships with family, friends, and partners.
4. Reduction in Self-Destructive Behavior
DBT has been shown to significantly reduce self-destructive behaviors, such as self-harm, suicidal thoughts, and substance abuse. By focusing on skill development and healthier coping mechanisms, individuals can stop engaging in these harmful behaviors and improve their overall well-being.
5. Increased Self-Acceptance
DBT emphasizes self-acceptance. While DBT focuses on changing unhelpful behaviors, it also encourages individuals to accept themselves as they are, imperfections and all. This sense of self-compassion can reduce feelings of shame and guilt, making it easier to work through difficult emotions.
How to Choose the Right DBT Therapy Program
Choosing the right DBT program can be a crucial step in your healing journey. Here are some factors to consider when selecting a program:
1. Experienced and Licensed Therapists
It’s essential to work with a therapist who is experienced in DBT and trained by reputable organizations such as Behavioral Tech. Ensure that the therapist has a deep understanding of the DBT approach and is certified to provide this specialized therapy.
2. Program Structure and Format
When evaluating a DBT program, consider whether it offers individual therapy, group skills training, and phone coaching. A well-rounded program will provide a mix of these components, ensuring you receive comprehensive support throughout your journey.
3. Specialization in Your Needs
Some DBT programs specialize in treating specific conditions, such as substance use disorders, eating disorders, or trauma. If you are dealing with a particular issue, look for a DBT program that tailors its approach to your needs. Specialized programs offer a more focused approach, which can improve treatment outcomes.
4. Insurance and Affordability
DBT therapy can be expensive, so it’s important to find out if your insurance covers the program. Check with your insurance provider to understand your coverage and any out-of-pocket costs. Some programs also offer sliding scale fees or payment plans, which can make therapy more affordable.
5. Accessibility
Consider whether the program is conveniently located and if it offers online or in-person sessions. Online DBT therapy has become more popular, especially for those who have busy schedules or cannot access in-person therapy. Online therapy can be equally effective as in-person therapy when conducted with a trained and certified DBT therapist.
6. Program Reviews and Testimonials
Researching reviews and testimonials from previous clients can give you insight into the effectiveness of the program. Look for feedback on the program’s structure, therapist expertise, and overall experience. Personal recommendations can also be valuable when choosing a program.
Conclusion
DBT therapy program is a transformative approach that helps individuals build emotional regulation, interpersonal skills, and healthier coping mechanisms. Whether you’re dealing with emotional dysregulation, self-destructive behaviors, or difficult relationships, DBT provides a comprehensive framework for healing. By understanding what to expect from a DBT program and considering factors such as therapist expertise, program structure, and affordability, you can find the right treatment to support your journey to emotional wellness. With commitment and the right support, DBT can help you build the skills necessary for lasting positive change and a more fulfilling life.
