What Is DBT? What You Can Expect During Session

Dialectical Behavior Therapy, or DBT, is a type of talk therapy designed to help people manage their emotions and improve their relationships. Developed by Dr. Marsha Linehan in the 1980s, DBT combines cognitive-behavioral techniques with mindfulness practices. It is especially effective for individuals who struggle with intense emotions, self-harm, suicidal thoughts, or borderline personality disorder.

Preparing For DBT Therapy

Before starting DBT, it’s important to understand what you hope to achieve. DBT helps people develop four key skills: mindfulness, distress tolerance, emotional regulation, and interpersonal effectiveness. Being clear about your goals can help you stay focused and motivated.

1. Mindfulness: Being present in the moment.

2. Distress Tolerance: Managing crises without making things worse.

3. Emotional Regulation: Understanding and controlling emotions.

4. Interpersonal Effectiveness: Communicating needs and managing relationships.

It’s also helpful to come to sessions ready to participate actively. DBT is a collaborative process, meaning you’ll work closely with your therapist. They may ask you to complete homework assignments or practice skills between sessions.

What To Expect During A DBT Session

DBT sessions typically last about 60 minutes and are structured to cover specific areas. Here’s a breakdown of what happens during a typical session:

1. Check-In: The session usually starts with a check-in. Your therapist will ask how you’ve been doing since your last session. This is a time to discuss any significant events, mood changes, or challenges you’ve faced. Your therapist may also review your diary card, a tool used to track your emotions, behaviors, and skill use throughout the week.

2. Homework Review: DBT involves practicing skills outside of therapy. You’ll likely have homework assignments to complete between sessions. During this part of the session, you and your therapist will review your homework. This helps identify what’s working and where you might need more practice.

3. Skills Training: A significant portion of DBT involves learning and practicing new skills. Your therapist will introduce a skill, explain its importance, and demonstrate how to use it. You’ll then have the chance to practice the skill during the session and receive feedback.

4. Behavioral Analysis: If you’ve encountered a particular problem or crisis, you and your therapist will analyze the situation. This involves breaking down the event step-by-step to understand what happened, what you were thinking and feeling, and how you responded. The goal is to identify patterns and develop more effective strategies for the future.

5. Problem-Solving: Finally, you’ll work on problem-solving. This can include planning how to use new skills in upcoming situations, brainstorming solutions to ongoing issues, or setting goals for the next week.

Benefits of DBT

DBT offers numerous benefits, especially for those dealing with severe emotional distress. Here are some key advantages:

1. Improved Emotional Regulation: DBT teaches you how to understand and manage your emotions better. This can lead to a more stable mood and fewer emotional outbursts.

2. Better Stress Management: The distress tolerance skills you learn in DBT help you handle crises without resorting to harmful behaviors like self-harm or substance abuse.

3. Enhanced Relationships: Interpersonal effectiveness skills can improve your communication and relationship management, leading to healthier and more fulfilling relationships.

4. Increased Mindfulness: Mindfulness practices help you stay present and engaged in the moment, reducing anxiety and improving your overall well-being.

5. Greater Self-Awareness: Through behavioral analysis and reflection, DBT increases your understanding of your own thoughts, feelings, and behaviors. This self-awareness is crucial for personal growth and change.

Conclusion

DBT is a powerful tool for anyone struggling with intense emotions. By preparing for your sessions, actively participating, and practicing the skills you learn, you can achieve significant improvements in your mental health and quality of life. Remember, change takes time and effort, but with DBT, you have a structured, supportive approach to help you on your journey. Reach out to learn how DBT or depression therapy can help you.