• Mental Health

Dialectical Behavior Therapy (DBT): How Does it Work?

Life can feel like it’s moving full speed ahead. For some, it can be difficult to find time for reflection and self-care. If you’re having trouble managing your emotions and dealing with major changes in your life, you may want to consider therapy approaches like dialectical behavior therapy (DBT). 

What is Dialectical Behavior Therapy?

Dialectical behavior therapy (DBT) is a type of psychotherapy (talk therapy) with a focus on helping people learn how to regulate their emotions. During a session, a licensed therapist will

gradually provide you with tools to better cope with your emotions.

Therapy is an individualized experience for each person receiving treatment. However, it doesn’t have to be an experience you go through on your own. Group therapy with a partner, family, or people you share a traumatic experience with can be a more supportive environment for those who need it.

Types of dialectical behavior therapy

Therapy is an individualized experience for each person receiving treatment. However, it doesn’t have to be an experience you go through on your own. Group therapy with a partner, family, or people you share a traumatic experience with can be a more supportive environment for those who need it.

The only difference between individual and group therapy is the number of people in the room. Both types of therapy teach the necessary skills for handling your emotions. If you can’t make it to a therapy session in person, many therapists offer phone coaching and online services for guidance.

How long does DBT last?

The length of DBT treatment varies depending on the purpose of treatment and recommendations from your healthcare provider. Typically, this form of therapy lasts for around six months.

Who Would Benefit from DBT?

DBT can work for anyone who needs help with managing their emotions. It’s especially beneficial for those with borderline personality disorder or have thoughts of suicidal ideation. DBT can also teach people skills to help them cope with extremely stressful situations.

What are the 6 Main Points of DBT?

Dialectical behavior therapy is a form of therapy that combines cognitive behavioral techniques and mindfulness practices.  There are six main principles that dialectical behavior therapists follow as you progress through your treatment.

1. Acceptance and change: This principle encourages accepting current situations for what they are and working towards changing actions and emotions associated with them.

2. Skills training: A person works with a therapist to practice skills based in mindfulness, emotion regulation, handling stressful situations, and improving communication with others.

3. Validation and support: A therapist provides support to you when sharing experiences and emotions.

4. Behavioral analysis: A therapist takes time to analyze harmful behaviors and find out where they come from.

5. Mind-body connection: Mindfulness techniques like deep breathing are added to a toolbox of strategies to cope with emotional regulation.

6. Continuous learning and adaptation: A therapist provides you with skills to move forward and adapt to new changes in yourself you notice after therapy.

What are the Stages of DBT?

There are four main stages of DBT. While they may not look the same for every healthcare provider, the following stages are part of DBT treatment.

Stage 1: The first stage is thinking back about your habits and how you react to things. This process can include talking out what your issues are with a therapist and establishing a relationship.

Stage 2: In this stage, you dive into the steps you need to take to begin to change your behavior. This may involve finding ways to feel your emotions without having negative actions follow.

Stage 3: The relationships you have with those around you is a big part of how to maintain changes to your emotional regulation.

Stage 4: At this stage, a therapist helps you focus on your happiness and strengthen positive relationships around you. In this final stage, your therapist can help you focus on moving forward with the tools you need.

How to Find a Therapist

If you have health insurance, check with your insurance provider for in-network therapists who specialize in DBT. Don’t be afraid to take your time to find a therapist that works for you.

If you don’t have health insurance, many local organizations offer access to therapy sessions at schools, clinics, hospitals, and community organizations. There are also different options for online therapy. 

Where Can I Learn More About My Mental Health?

If you’re unsure of where to start, LifeMD can help. LifeMD works with insurance plans that may cover mental health services for about 95% of our patients. 

Get started today with learning self-care tips and more about how to reach out for mental health support.

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