DBT was created by Dr. Marsha Linehan. It is a type of Cognitive Behavioral Therapy (CBT).

The main idea of DBT is to find a balance:

• Acceptance: We accept ourselves and our feelings just as they are.
• Change: We work to change our behaviors that are not helpful.

This balance of “Acceptance” and “Change” is what makes it “Dialectical.”

DBT is famous for its four main skill modules. These are the core components we teach clients. Each one helps with a different problem.

• Mindfulness
• Distress Tolerance
• Emotion Regulation
• Interpersonal Effectiveness

Think of them as four different classes people take to learn new skills for life.

What is it? Mindfulness is about being fully present in the moment. It means paying attention to what is happening right now, without judging it.

Example: Think about your breathing. Feel the air come in and out. Listen to the sounds around you. Just notice, don’t try to change anything.

Why is it important? It helps us feel more in control and less overwhelmed by our thoughts and feelings.

What is it? This skill helps people get through a very painful or difficult situation without making it worse. It’s for moments of crisis.

Example: Imagine you are very angry and want to shout. Instead, you use a distress tolerance skill like “TIPP” (Temperature, Intense exercise, Paced breathing, Paired muscle relaxation) to calm your body down.

Why is it important? It prevents impulsive and harmful actions, like self-harm or hurting others.

What is it? This skill helps people to understand and manage their emotions. It’s about reducing emotional pain in the long term.

Example: We teach people how to identify what triggers their emotions, how to reduce their vulnerability to negative emotions (like making sure they get enough sleep), and how to do opposite actions.

Why is it important? It makes emotions feel less overwhelming and more manageable in daily life.

What is it? This skill helps people to ask for what they need and say no to things they don’t want, while still keeping good relationships.

Example: Using the “DEAR MAN” skill to make a request: Describe the situation, Express your feelings, Assert your need, Reinforce the person, be Mindful, Appear confident, Negotiate.

Why is it important? It helps people build respect for themselves and have healthier relationships with others.

A full DBT program is more than just learning skills. It has four main parts:

• Individual Therapy: One-on-one sessions with a therapist.
• Skills Group: A class where people learn and practice the four skills.
• Phone Coaching: The therapist is available for short calls between sessions for crisis support.
• Therapist Consultation Team: A team of therapists meets to help each other.

This full program gives clients a lot of support to make real changes.

Key Takeaways:

• DBT balances Acceptance and Change.
• The four core skills are Mindfulness, Distress Tolerance, Emotion Regulation, and Interpersonal Effectiveness.
• It’s a complete program with individual therapy, skills groups, and more.