Dialectical Behavior Therapy (DBT) has gained widespread recognition for treating all kinds of mental health conditions. Developed by Dr. Marsha Linehan in the late 1980s, it was initially designed to treat borderline personality disorder (BPD), but it’s adapted to address a range of emotional and behavioral challenges.
At Associated Clinic of Psychology (ACP), we understand that choosing the right therapy is crucial to supporting your mental well-being. Today, let’s explore the basics of DBT, including who can benefit from it.
What is DBT?
DBT is a cognitive-behavioral therapy that emphasizes the psychosocial aspects of treatment. Whereas talk therapy seeks to uncover the root of an issue and make change, the DBT approach equally emphasizes radical acceptance and actionable steps to make changes in your life.
“Radical acceptance is hard for us in Western culture,” said Tammy Tucker, ACP’s DBT Team Lead. “We’re very ‘Manifest Destiny people,’ which can cause folks a lot of extra misery.”
Instead of being miserable because things are not exactly how we want them to be, we use tangible concepts and actionable steps to make this mental shift toward radical acceptance and change.
It focuses on four key areas:
- Mindfulness: Learning to be present.
- Distress Tolerance: Developing skills to tolerate and survive crises.
- Emotional Regulation: Managing and changing intense emotions.
- Interpersonal Effectiveness: Effectively navigating interpersonal situations, maintaining self-respect, and developing better relationships.
We do this through individual and group therapy sessions. In individual therapy, you work with a therapist to address your issues and develop personalized coping strategies.
Group therapy sessions focus on teaching and practicing skills in a supportive environment. Our groups are purposefully small, with ten clients and two facilitators at most, so everyone gets the time and attention they need, with morning, mid-day, afternoon, and evening options. Some have a particular focus, like on substance use; others are more generalized.
Homework assignments encourage the skill development learned during sessions. Our therapists also offer skills coaching via phone to provide additional support during crises.
Who Can Benefit from DBT?
DBT has proven effective for a variety of other conditions, including:
- Anxiety Disorders
- Eating Disorders
- Mood Disorders
- Post-Traumatic Stress Disorder (PTSD)
- Self-harm and Suicidal Behavior
- Substance Use Disorders
This is especially true if other treatments have been ineffective because this approach directly deals with the underlying issues.
“We help people with a lot of anger, reactivity, or impulsivity. Maybe it’s reckless spending, blowing up relationships, or dealing with intense interpersonal struggles,” said Tucker. “Some of our clients find their feelings get hurt easily, so they withdraw and over-control their emotions. We look at modifying these behaviors in a structured environment.”
Is DBT Right for You?
Here are a few things to consider:
- Your Specific Needs: DBT is particularly effective for individuals who experience intense emotions and have difficulty managing them. Are you struggling with emotional regulation, impulsivity, or maintaining stable relationships?
- Commitment to the Process: This approach requires active participation and commitment, including regular therapy sessions, group meetings, and homework. Are you ready to engage fully in the therapy process?
- Willingness to Change: DBT encourages embracing acceptance and change, acknowledging your current situation while working towards positive change. Are you open to this dual approach?
- Support System: While our system provides substantial support, having an external supportive environment can be crucial to success. Do you have a system behind you?
Can I Do DBT Without a Therapist?
We don’t recommend DBT without the support of a therapist. At its core, this is an evidence-based program. Clients must do two hours of skills groups and one hour of individual therapy every week, which work best when led by a licensed professional.
Can I Do DBT Online?
Yes, you can do DBT online. Many people attend their skills group sessions via telehealth. Out of our 23 groups at ACP, 19 meet virtually, so you can participate from wherever you are.
How Long Does DBT Take?
A course of DBT takes 52 weeks. It is set up with a circular curriculum, meaning the work repeats every 26 weeks. The first time through is to figure it all out. The second is to apply it. Some people are ready after 26 weeks, but it’s rare. More often, people extend into a third round.
“Shaming and blaming ourselves does not change behavior,” said Tucker.
Creating an Environment Where Change is Possible
If you think DBT might be right for you, fill out our contact form below. We’re here to help – from professional scheduling and all the way through your intake, we’ll learn about where you are and take steps to support you in the best way possible.
During your intake, we will assess your symptoms, discuss your therapy goals, and develop a tailored treatment plan. Whether you’re dealing with chronic emotional issues, relationship difficulties, or other mental health challenges, our team is here to support you every step of the way.
“Many of our DBT clinicians have a long history at ACP. Our willingness to share and work as a team translates into a high-quality program,” said Tucker. “In developing this program with Dr. John Brose, we’ve always believed that a quality program is more important than a large one. To this day, we don’t sacrifice quality for growth.”
DBT Therapy Near Me
It’s incredible to see how DBT has transformed the lives of our clients. We offer DBT in person at our Minneapolis, West St. Paul, and Apple Valley locations and via telehealth.
Contact the ACP team today to learn more and take the first step down your own path.
