What is DBT?

Dialectical behaviour therapy (DBT) is a type of talking therapy. It is designed for the specific needs of people who experience very strong emotions.
DBT, a form of cognitive behaviour therapy, is designed to help people change unhelpful ways of thinking and behaving while also accepting who they are.

It helps you learn to manage your emotions by letting you recognise, experience and accept them. DBT can also help you understand why you might harm yourself, so you are more likely to change your harmful behaviour.

DBT is usually used to help people diagnosed with borderline personality disorder. People with this disorder feel intense, uncontrollable emotions, have troubled relationships and have a disturbed sense of self.

When is DBT used?

DBT is often used to treat problems such as:

• repeated self-harming

• attempting suicide

• alcohol or drug problems

• eating disorders, such as bingeing or bulimia

• unstable relationships

• depression

• feelings of hopelessness

• post-traumatic stress disorder (PTSD)

A therapist may also look at other problems that can affect a person's quality of life, such as traumatic experiences, as well as financial stress, employment and relationship problems.

What can I expect from DBT?

A typical course of DBT involves weekly sessions. These may continue for a year, but will depend upon the needs of the individual.

DBT usually includes:

• individual sessions with a therapist

• skills training

• telephone coaching sessions with a therapist if you are experiencing a crisis

How does DBT help?

DBT helps you gain control over your behaviour. Your therapist will work with you to find new behaviours to replace harmful ones.

DBT relies on a strong relationship between you and your therapist, which helps motivate you to change your behaviour and reach your goals.

In sessions, you will learn about:

• dealing with crises

• personal relationship techniques

• skills to manage your emotions

• impulse control

• mindfulness

DBT and mindfulness based cognitive therapy

Mindfulness is being self-aware and present in the moment (the 'here and now'). When you are mindful you are able to observe what’s going on around you instead of being caught up in emotion, or worrying about the past or the future. Mindfulness based cognitive therapy is another form of CBT. Unlike traditional CBT where "unhelpful" thoughts are challenged, in mindfulness therapy is more focused on observing, describing and allowing whatever emotional experience you are having without judgement. Mindfulness training does not aim to control, fix, remove unpleasant feelings or experiences. instead it helps you to become more open to difficult emotions and to feel more able to tolerate thee emotions rather than avoid them. The main aim of mindfulness therapy is to allow emotional experiences you may be having but then to redirect yourself in the moment rather than the future or the past and to be more present in everyday life.

Mindfulness usually involves

• a less structured approach and while psychologists may teach people mindfulness or grounding techniques in sessions, there may also be a more talk therapy approach where a therapist will help individuals to observe and explore their emotions and learn ways to sit with distress.

• Grounding techniques to learn how to be more present and sit in the moment

• Building a capacity to tolerate and allow difficult emotions

• Learning to accept difficulties in life rather than try to control, fix or change them

Some psychologists also combine mindfulness training with acceptance and commitment therapy (ACT) or self-compassion therapy. ACT helps people to learn to live more mindfully and to move towards their goals to live a more fulfilling life. Self-compassion therapy helps people to accept themselves and their life and to develop a kinder relationship to themselves rather than judging, attacking and pushing themselves to burnout.

When should mindfulness be used?

• In grief and loss

• Difficult life situations

• Anxiety

• Depression

• Disordered eating including overeating, comfort eating

• Chronic pain

• Trauma

• Burnout

• Caring role

• Alcohol or drug issues

Our DBT practitioners

Learn more about our trained and experienced DBT specialist Jordana Aamalia.