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Don’t Let Your Emotions Get the Better of You – Take Dialectical Behavioural Therapy

Dialectical Behaviour Therapy (DBT) is a form of cognitive behavioural therapy. Some react in an intense or out-of-ordinary manner to emotional situations pertaining to romantic, friend and family relationships. Their arousal level is quick than that of an average person. The goal of this therapy is to help people live in the moment, regulate emotions, deal with stress and improve relationships with others.

History of DBT:

DBD was initially used on patients with borderline personality disorder (BPD). Psychologist Marsha Linehan developed DBT in the late 1980s since cognitive behaviour therapy didn’t work effect on BPD patients. New techniques were added to address the issue. Dialectics is based on a philosophical process referred as dialectics according to which all things are composed of opposites. Changes tend to happen when one force is intense than the other.

Another technique that contributes to the success of this therapy was validation. Rather than asking the patient to change his/her way of dealing with things, which won’t go well with many, the therapists validates the person’s actions which encourages and motivates them. Contact MHS DBT & Mental Health Services and enrol in their DBT program. Their therapists impart DBT skills that would be highly useful in handling emotional situations.

What happens in DBT sessions?

People undergoing DBT generally participate in 3 therapeutic settings:

  • Classroom sessions twice a week where behavioural skills are taught by role-playing ways of interacting with others and homework assignments.
  • Individual therapy once a week with a trained professional.
  • Phone coaching between sessions which a person utilizes to get guidance on handling difficult at-the-moment situation

These sessions help the person with recognizing their positive strengths and ways to put them into use, analysing destructive behaviour patterns and use other healthier ways to replace them, changing unhealthy thoughts and behaviour, learning strategies to accept his/her emotions and using the skills learnt to make positive changes in one’s behaviour.

DBT strategies:

  • Core mindfulness: A person is taught to focus on the present and thereby pay attention to what’s happening inside and around them.

  • Distress tolerance: Techniques to distract, self-soothe, improve movement and think of pros and cons during a tough situation are taught.
  • Interpersonal effectiveness: Helps a person maintain a healthy relationship with others by listening and communicating effectively.
  • Emotion Regulation: The skills imparted aid the person in controlling the intensity of their negative emotions.

If you are affected by ADHD, binge eating disorder, bipolar disorder, anxiety disorder, bulimia, post traumatic stress disorder, self-harming behaviour, DBT is for you. A mental health professional will evaluate your symptoms and let you know if DBT works for you.

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