By Rhea Kallar (Student Intern)
Many of our clients often ask about the different types of therapy we offer at Jas Hundal Counselling Services Inc. We are pleased to offer an overview of Dialectical Behavior Therapy (DBT) to assist clients in determining whether this therapeutic approach is right for them.
Dialectical Behavioural Therapy, commonly referred to as DBT, is a therapeutic model that helps individuals learn new skills and strategies for emotional regulation that can be applied in their everyday lives to create a life that they feel is worth living. While DBT was originally developed for individuals with borderline personal disorder (BPD), it has also been found to be a helpful strategy for other mental health issues, such as post-traumatic stress disorder (PTSD), depression, eating disorders, substance use, suicide and self-harm. In addition to being an effective intervention for a variety of mental health concerns, DBT can help individuals improve their general outlook and overall satisfaction with their lives by teaching them how to accept their thoughts, feelings and behaviours and change unwanted ones.
What is DBT?
To think dialectically is to acknowledge and accept “the existence of opposites.” DBT focuses on the two opposing strategies of acceptance and change to help individual increase their self-awareness and self-acceptance, validate their experiences, and improve problematic or unwanted emotions and behaviours. DBT offers strategies to improve both personal and interpersonal relationships through a psychoeducational and skills-based training approach. The DBT process focuses on four major areas, mindfulness, distress tolerance, interpersonal effectiveness, and emotion regulation, to help individuals learn effective and practical skills that can be used during times of distress, in place of negative or unhealthy behaviours that they may currently be relying on to cope during conflict or high stress situations.
Does DBT actually work?
DBT has been proven to be an effective strategy for a number of mental health issues, such as borderline personality disorder (BPD), substance use disorder, attention deficit hyperactive disorder (ADHD), depression, anxiety, suicidal behaviour, eating disorders, post traumatic stress disorder (PTSD), and bipolar disorder. Additionally, DBT also offers effective interventions for emotional dysregulation, interpersonal effectiveness, impulsivity, distress tolerance, intense emotions, relationship difficulties, and unstable sense of self. If you are experiencing feelings of emptiness or hopelessness, low self-esteem, intense emotions or mood swings, risk-taking or impulsive behaviour, unstable romantic and interpersonal relationships, self-harm or suicidal behaviours, distress related to trauma, or emotional dysregulation you can benefit from DBT.
Although DBT is based in cognitive behavioural therapy (CBT), it places greater focus on the emotional and social aspects of living. DBT will help you accept you who are as a whole, build skills to better regulate your emotions, and improve interpersonal relationships. DBT was developed specifically to help individuals manage intense emotions and develop healthy coping strategies to triggers and everyday stressor of life. Individuals may enter therapy at different stages of life; however, DBT aims to help people lead a life they feel is worth living.
What can I expect in DBT?
DBT is often delivered in group settings that consists of psychoeducational lessons for skills training, includes in-the-moment coaching, and homework to practice skills and increase self-awareness between sessions. DBT groups are delivered over a 24-week period. DBT can also be delivered through individual therapy sessions.
The four pillars of DBT
DBT Skills training consists of four modules: mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness.
- The mindfulness module focuses on the practice of bringing awareness to the present moment and increasing individuals’ willingness and ability to acknowledge their thoughts, feelings and behaviours as they happen, without trying to control or consciously influence them.
- The distress tolerance module targets the development of coping strategies that can be implemented during times of stress, anxiety, or distress. This also involves learning how to accept a situation for what it is, rather than how individuals believe it should be.
- The interpersonal effectiveness module focuses on individual needs and respectful boundary setting to improve relationships with others.
- The emotion regulation module focuses on one’s ability to manage their emotions, so they can learn how to control their emotions instead of their emotions controlling them.
At Jas Hundal Counselling, we know dealing with difficult emotions can be quite overwhelming for individuals. If you are looking for tools and techniques to help you manage your emotions book a consultation or counselling session with one of our DBT trained counsellors.
Our experienced counsellors are dedicated to helping you enjoy a more fulfilling life and optimize your health to reach its fullest potential. Contact us today for an in person counselling session in Abbotsford or virtual services anywhere in BC!