DBT Archives - Suzanne Wallach

DBT Mindfulness: Mastering the Art of Being Present

Dialectical behavior therapy (DBT) is an evidence-based, rigidly structured psychotherapeutic intervention. DBT combines techniques from western cognitive behavioral therapy (CBT), psycho-educational modules, and eastern mindfulness-based practices to foster the systematic learning of new emotional coping skills. One of the key components of DBT is mindfulness. Mastering the art of being present through DBT mindfulness can have profound effects on mental health and overall well-being.

Understanding DBT Mindfulness

DBT mindfulness is about learning to observe, describe, and participate in the present moment without judgment. It involves paying attention to thoughts, feelings, and sensations as they arise, without trying to change or control them. According to the University of Minnesota the three most important characteristics of mindfulness, include:

Intention to cultivate deliberate awareness (and return to it repeatedly).
Attention to what is occurring in the present moment (simply observing thoughts, feelings, sensations as they arise) while remaining nonreactive.
Attitude that is non-judgmental, curious, and kind (not seeing things as good or bad, nor through the filter of personal judgments based on past conditioning, but rather seeing things as they are).

This practice can help individuals develop a greater sense of self-awareness and emotional regulation.

How to Practice Mindfulness in DBT

Mindful Breathing: One of the simplest yet most powerful mindfulness practices is mindful breathing. Take a few minutes to focus on your breath, noticing the sensations as you inhale and exhale. When your mind wanders, gently bring it back to your breath without judgment.
Body Scan: This practice involves mentally scanning your body from head to toe, noticing any areas of tension or discomfort. As you become more aware of these sensations, you can learn to release them, promoting relaxation and a sense of well-being.
Observing Thoughts: Rather than getting caught up in your thoughts, practice observing them as if they were clouds passing by in the sky. Notice the content of your thoughts without attaching any judgment or importance to them.
Mindful Activities: Any activity can be done mindfully, whether it’s eating, walking, or washing dishes. Pay attention to each moment of the activity, using your senses to fully experience it.
Nonjudgmental Awareness: Practice accepting your thoughts and feelings as they are, without labeling them as good or bad. This can help reduce the emotional intensity of difficult experiences.

Benefits of DBT Mindfulness

Mindfulness in DBT offers a wide range of benefits that can significantly improve the quality of one’s life. One of the fundamental advantages of mindfulness in DBT is its ability to enhance emotional regulation. By cultivating a moment-to-moment awareness of one’s thoughts, feelings, and bodily sensations, individuals can develop a greater understanding of their emotional experiences. This heightened awareness enables them to recognize and acknowledge their emotions as they arise, without judgment or reactivity. As a result, individuals can learn to respond to their emotions in a more skillful and intentional manner, rather than being overwhelmed or controlled by them.

Furthermore, mindfulness in DBT is renowned for its stress-reducing effects. Through the practice of mindfulness, individuals are encouraged to anchor themselves in the present moment, letting go of worries about the past or future. This focused attention on the present helps to alleviate feelings of stress and anxiety, promoting a sense of calm and relaxation. By cultivating this present-centered awareness, individuals can develop a greater capacity to cope with the challenges and stressors of everyday life.

Moreover, mindfulness in DBT has profound implications for interpersonal relationships. By fostering a non-judgmental and compassionate attitude towards oneself, mindfulness lays the foundation for empathetic and understanding interactions with others. Through mindfulness, individuals can cultivate a deep sense of empathy, allowing them to better understand the perspectives and experiences of those around them. This enhanced empathy, coupled with improved communication skills developed through mindfulness practice, can lead to more meaningful and fulfilling relationships.

In addition to these interpersonal benefits, mindfulness in DBT also contributes to overall well-being and life satisfaction. Regular practice of mindfulness has been shown to enhance one’s sense of overall well-being, promoting feelings of contentment, gratitude, and acceptance. By cultivating a more mindful approach to life, individuals can experience a greater sense of joy and fulfillment in their daily experiences.

Treatment In Calabasas

Calabasas is a city in California. It is a well-known suburb of Los Angeles, located west of the San Fernando Valley and north of the Santa Monica Mountains. Over the past decade, the city of Calabasas has grown in its reputation for luxury as well as for privacy which makes it a hidden gem for residential living for society’s elite, and one of the most desirable destinations in Los Angeles County. It is also home to a plethora of highly qualified mental health clinicians providing an array of therapeutic services and treatment options.

The information above is provided for the use of informational purposes only. The above content is not to be substituted for professional advice, diagnosis, or treatment, as in no way is it intended as an attempt to practice medicine, give specific medical advice, including, without limitation, advice concerning the topic of mental health. As such, please do not use any material provided above to disregard professional advice or delay seeking treatment.

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DBT Skills for Distress Tolerance in BPD

Distress tolerance is one of the four key areas, also known as modules, that make up the psychotherapeutic intervention known as dialectical behavior therapy (DBT). Psychologist Marsha M. Linehan developed DBT in the late 1980s as a means to help better treat chronically suicidal individuals diagnosed with borderline personality disorder (BPD). Distress tolerance is often conceptualized as “one’s ability to tolerate and withstand negative or uncomfortable emotional states.” DBT skills for distress tolerance, also known as crisis survival skills, aim to help individuals learn how to cope with feelings that do not have an immediately known resolution. There are many different distress tolerance skills taught in DBT, some of which include the following:

Radical acceptance: This skill entails making a conscious choice to accept the state of things as they are, without working to change them.
TIPP skills: TIPP is an acronym for Temperature, Intense exercise, Paced breathing, and Paired muscle relaxation. TIPP skills quickly calm the limbic system and lower the state of emotional arousal.
Weigh the pros and cons: Noting the pros and cons can help an individual pause and take a moment to think logically about a situation and the subsequent steps.
Failing forward: Failing forward eliminates the fear of failure by recognizing and celebrating it as an opportunity for growth. It allows an individual to see that failure does not imply that they have failed as a person, and simultaneously reinforces the notion that growth is always possible.
STOP skill: STOP is an acronym for Stop, Take a step back, Observe, and Proceed mindfully, which can help an individual avoid engaging in impulsive behavior.
Self-soothing techniques: There are a variety of self-soothing techniques that can be used to ground oneself mentally and emotionally.
Square breathing: This is a guided breathing exercise that can be used by anyone to manage stress and anxiety, as it has been shown to relax the nervous system. Try it out by following these simple directions:
- Inhale to a count of 4.
- Hold your breath to a count of 4.
- Exhale to a count of 4.
- Hold it for a count of 4.
IMPROVE skills: IMPROVE is an acronym for Imagery, Meaning, Prayer, Relaxation, One thing in the moment, Vacation, and Encouragement, all of which can help with improving the moment.
Distraction: During moments of intense overwhelm, temporary distractions (e.g., calling a friend, reading a book, watching TV, etc.) can provide brief relief from the distressing situation.

The skills focused on during the distress tolerance module of DBT include various short-term coping strategies intended to help an individual with BPD manage emotional pain to avoid destructive behavior.

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DBT Skills for Emotional Regulation in BPD

Borderline personality disorder (BPD) is listed in the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5) as a chronic mental health disorder. BPD is characterized by a “pervasive pattern of instability and hypersensitivity in interpersonal relationships, instability in self-image, extreme mood fluctuations, and impulsivity.” Emotional dysregulation is a term used within the mental health field to denote irrational, poorly modulated emotional responses, which is a core feature of borderline personality disorder.

DBT Basics

Dialectical behavior therapy (DBT) is an evidence-based, rigidly structured form of psychotherapy. It was developed by psychologist Marsha M. Linehan in the late 1980s as a treatment method specifically designed for chronically suicidal individuals diagnosed with borderline personality disorder. DBT combines techniques from western cognitive behavioral therapy (CBT), psycho-educational modules, and eastern mindfulness-based practices to foster the systematic learning of new emotional coping skills. DBT is carried out in three therapeutic settings: weekly individual therapy sessions, weekly DBT skills training group therapy sessions, and as-needed phone coaching. This allows participants to engage in individualized and collective treatment while focusing on the four modules of DBT, which are core mindfulness, distress tolerance, interpersonal effectiveness, and emotion regulation.

Emotion Regulation Skills

Emotion regulation is defined as “the process by which individuals influence which emotions they have, when they have them, and how they experience and express their feelings. Emotional regulation can be automatic or controlled, conscious or unconscious, and may have effects at one or more points in the emotion producing process.” The DBT emotion regulation module focuses on skills that are aimed to help individuals learn to experience strong emotions while simultaneously reducing the intensity of the emotions, without acting impulsively on them. This module provides education regarding the function of emotions as well as teaches an array of important skills surrounding emotion regulation, such as:

Opposite action skill: As the name suggests, individuals are taught to act the opposite of how they feel. First, identify how you are feeling and do the opposite (e.g., if you are feeling sad and want to withdraw from loved ones, make plans to spend time with them instead).
Cope ahead skill: This skill is intended encourage individuals to consider how they might be prepared in some way to reduce stress ahead of the time. Come up with a plan that prepares you to skillfully navigate and cope with emotional situations.
Positive self-talk skill: Positive self-talk encourages self-confidence, effective coping, achievement, and a general feeling of well-being. Select a few affirmations, or positive statements, that speak to you and then repeat them regularly.
STOP skills: STOP is an acronym for Stop, Take a step back, Observe, and Proceed mindfully, which can help an individual avoid engaging in impulsive behavior.
PLEASE skills: Are guidelines to remind people to prioritize physical health, because physical health is closely tied to mental health.

The goals of this module are threefold: to understand one’s emotions, reduce emotional vulnerability, and decrease emotional suffering.

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Does DBT Change The Brain?

Dialectical behavior therapy (DBT) is an evidence-based psychotherapeutic modality that combines techniques from western cognitive behavioral therapy (CBT), psycho-educational modules, and eastern mindfulness-based practices. It was developed in the late 1980s by Marsha M. Linehan as a therapeutic approach specifically geared to treat individuals diagnosed with borderline personality disorder (BPD), suffering from pervasive suicidal thoughts and/ or attempts. DBT remains the gold-standard form of treatment for individuals with BPD and according to the National Alliance on Mental Illness (NAMI), has since been recognized as an effective method of treatment for a wide range of other mental health disorders. The Mayo Clinic refers to the brain as the most complex organ in the human body. As indicated below, research suggests that DBT can change the brain:

Studies using brain imaging techniques have shown that individuals who have undergone DBT demonstrate changes in brain activity in regions involved in emotion regulation, such as the prefrontal cortex and amygdala.
Individuals who have received DBT show decreased activation in brain areas associated with emotional reactivity, suggesting that the therapy may help modulate emotional responses.
Research indicates that DBT can enhance cognitive control processes, such as inhibitory control and attentional flexibility, which are associated with specific brain regions involved in executive functions.
One study concluded that mindfulness practices, which are a fundamental component of DBT, are directly correlated to “changes in gray matter concentration in brain regions involved in learning and memory processes, emotion regulation, self-referential processing, and perspective taking.”

It is possible for DBT to change one’s brain because of its neuroplasticity. Frontiers In Psychology defines neuroplasticity as “a general umbrella term that refers to the brain’s ability to modify, change, and adapt both structure and function throughout life and in response to experience.” Hence, the brain is a continuously evolving, highly adaptable organ. Neural pathways are developed through synaptic connections that occur in one’s brain, directly resulting from a person’s habits and behaviors. These connections create a map of a myriad of circuits within one’s brain which enable the brain to process various experiences and are essential in how the brain retains and accesses information. Neural pathways strengthen with repetition and can similarly become obsolete without repetition. The nature of DBT and the integration and repetition of certain DBT techniques can potentially reshape neural pathways and strengthen healthier patterns of thinking and behavior. Nevertheless, further research is required to fully understand the neural mechanisms underlying the effects of DBT on the brain.

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What Are DBT Distress Tolerance Skills?

Dialectical behavior therapy (DBT) was developed by psychologist Marsha M. Linehan in the late 1980s and was originally intended as a treatment method for borderline personality disorder (BPD). It is a rigidly structured, evidence-based psychotherapy that combines standard cognitive behavioral therapy (CBT) techniques for emotional regulation and reality testing with concepts derived from Eastern meditative practice (e.g., awareness, mindfulness and attentiveness to current situations and emotional experiences) to emphasize the psychosocial aspects of treatment. DBT is a multifaceted approach that is carried out in three therapeutic settings, which include: weekly individual therapy sessions, weekly DBT skills training group therapy sessions, and as-needed phone coaching. This format allows participants to engage in individualized and collective treatment to focus on the four modules of DBT which are core mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness.

Distress Tolerance Skills

Distress tolerance is explained by experts as “the perceived capacity to withstand negative emotional and/ or other aversive states (e.g., physical discomfort), and the behavioral act of withstanding distressing internal states elicited by some type of stressor.” Distress tolerance skills, also known as crisis survival skills, include a variety of short-term coping strategies. The skills taught in this module are intended to help individuals learn tools and techniques to get through challenging situations when emotions are heightened and avoid destructive behavior. The DBT distress tolerance module focuses on teaching an array of crisis survival skills, some of which include:

TIPP skills: TIPP is an acronym for Temperature, Intense exercise, Paced breathing, and Paired muscle relaxation. TIPP skills quickly calm the limbic system and lower the state of emotional arousal.
Square breathing: This is a guided breathing exercise that can be used by anyone to manage stress and anxiety, as it has been shown to relax the nervous system. Try it out by following these simple directions:
- Inhale to a count of 4.
- Hold your breath to a count of 4.
- Exhale to a count of 4.
- Hold it for a count of 4.
Weigh the pros and cons: Noting the pros and cons can encourage an individual to pause and take a moment to think about a situation and the most appropriate subsequent steps.
STOP skill: STOP is an acronym for Stop, Take a step back, Observe, and Proceed mindfully, which can help assuage impulsivity.
Radical acceptance: This skill entails making a conscious choice to accept the state of things as they are, without working to change them.
Distraction: In moments of intense overwhelm, temporary distractions (e.g., calling a friend, reading a book, watching TV, etc.) can provide brief relief from the distressing situation.
IMPROVE skills: IMPROVE is an acronym for Imagery, Meaning, Prayer, Relaxation, One thing in the moment, Vacation, and Encouragement, all of which can help with improving the moment.
Failing forward: Failing forward eliminates the fear of failure by recognizing and celebrating it as an opportunity for growth. It allows an individual to see that failure does not imply that they have failed as a person, and simultaneously reinforces the notion that growth is always possible.

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suzannewallach In DBT

What Are Some Examples Of DBT Therapy?

Dialectical behavior therapy (DBT) is an evidence-based psychotherapy that is founded on the principals of cognitive behavioral therapy (CBT) and rooted in mindfulness practices based on Zen Buddhist teachings. Psychologist Marsha M. Linehan developed DBT in the late 1980s as a means to more effectively treat chronically suicidal individuals diagnosed with borderline personality disorder (BPD). The primary goal of DBT, according to Psychology Today, is to “transform negative thinking patterns and destructive behaviors into positive outcomes.” While it was originally developed and remains the gold standard method of treatment for individuals diagnosed with BPD, evidence has shown it to be a successful treatment method for individuals struggling with other mental health conditions.

DBT: A Closer Look

Dialectical behavior therapy is made up of three distinct therapeutic settings, which include weekly individual psychotherapy (one-on-one therapy) sessions, weekly DBT skills training group therapy sessions, and as-needed phone coaching to provide additional support between the weekly individual and group sessions. One-on-one therapy sessions are intended to provide personalized support for individuals with processing experiences, addressing issues, navigating challenges, and identifying successes that occurred in the previous week. The DBT skills training group therapy sessions are focused on enhancing the capabilities of each participant by teaching behavioral skills related to the four modules that make up the pillars of DBT. They include the following, provided by the Linehan Institute:

Core Mindfulness (focusing skills): the practice of being fully aware and entirely present in the current moment.
Distress Tolerance (crisis survival skills): learning tools and techniques to accept, find meaning through, and tolerate distress.
Interpersonal Effectiveness (social skills): learning assertive communication methods that enable an individual to engage with others in a way that maintains self-respect and simultaneously strengthens relationships.
Emotion Regulation (de-escalation skills): learning to recognize, label, and adjust emotions to assist in regulating emotions and subsequently changing reactions to events.

In DBT skills training group therapy sessions the clinician running the session will follow the lessons provided in the DBT curriculum, teach the pertinent skills, and facilitate activities to allow the participants to practice implementing the newly learned DBT skills. These group sessions offer participants an emotionally safe environment to begin to adopt the DBT skills alongside others working on similar issues. Group members are encouraged to share their experiences and provide mutual support, which can be invaluable to the therapeutic process. The work that occurs during the DBT skills training group therapy sessions continues, as homework assignments that correspond to the DBT skills taught or visited during each DBT skills training group therapy session are regularly assigned. DBT relies on supportive resources (e.g., handouts, diary cards, worksheets, workbooks, etc.) to help reinforce the skills taught in each DBT skills training group therapy session and to provide additional opportunities for participants to continue to practice applying the learned skills in daily life.

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Is DBT Good For Complex Trauma?

The Centers for Disease Control and Prevention (CDC), describes trauma as “an event, or series of events, that causes moderate to severe stress reactions… [that are] characterized by a sense of horror, helplessness, serious injury, or the threat of serious injury or death.” Post-traumatic stress disorder (PTSD) is listed in the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5). It is defined by the Mayo Clinic as “a mental health condition that’s triggered by a terrifying event—either experiencing it or witnessing it.” Unlike PTSD that is caused by a single traumatic event or isolated incidents, complex trauma refers to a series of traumatic events that take place over time. Many symptoms of complex trauma overlap with symptoms of PTSD, some of which include:

Anxiousness
Flashbacks
Avoiding circumstances that are reminders of traumatic events
Distorted sense of self
Difficulty controlling emotions
Relationships challenges

Somatic symptoms (e.g., fatigue, nausea, diarrhea, constipation, joint or muscle pain, headaches, etc.) are also common with complex trauma. More than an estimated 3% of people in America meet the criteria for complex trauma. If complex trauma is left untreated, its symptoms can be pervasively disruptive and interfere with one’s ability to function in his or her daily life.

Dialectical Behavior Therapy

Psychologist Marsha M. Linehan developed dialectical behavior therapy (DBT) in the late 1980s as a means to more effectively treat chronically suicidal individuals diagnosed with borderline personality disorder (BPD). It is founded on the principals of cognitive behavioral therapy (CBT), utilizing standard CBT techniques for emotional regulation and reality testing, and combines concepts derived from Buddhist meditative practice such as awareness, mindfulness, and attentiveness to current situations and emotional experiences.

Psychology Today emphasizes the notion that complex trauma requires multifaceted and sequenced treatment, which involves different components that target the various symptoms that present on the road to recovery. According to the U.S. Department of Veterans Affairs, due to the fact that DBT does not necessarily involve any form of trauma processing, it is not and should not be considered a stand-alone treatment for trauma. However, some studies do indicate that DBT can be used to effectively treat the symptoms of complex trauma. DBT remains the only empirically supported treatment for BPD, and current evidence also recognizes DBT as an applicable and effective treatment method for many other mental health conditions.

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What Type Of Behavior Is The Highest And First Priority Of DBT?

Dialectical behavior therapy (DBT) is an evidence-based psychotherapy treatment that was originally developed by Psychologist Marsha M. Linehan, in the late 1980s, to help better treat chronically suicidal individuals diagnosed with borderline personality disorder (BPD). It is founded on the principals of cognitive behavioral therapy (CBT), but places greater emphasis on the psychosocial aspects of treatment. DBT remains the gold-standard form of treatment for individuals with BPD and according to the National Alliance on Mental Illness (NAMI), has since been recognized as an effective method of treatment for a wide range of other mental health disorders, such as depression, anxiety, post-traumatic stress disorder (PTSD), substance use disorder (SUD), eating disorders, and more. As explained by Behavioral Tech, DBT focuses on teaching four sets or modules of behavioral skills, which include:

Core mindfulness: the practice of being completely present and aware in any given moment
Distress tolerance: increasing an individual’s tolerance of negative emotions as opposed to attempting to avoid or escape them
Emotion regulation: decreasing emotional impulsivity, learning to manage and shift intense, problematic emotions
Interpersonal effectiveness: authentically advocating for one’s own wants and needs in a relationship in a way that is both self-respecting and non-damaging

The therapeutic approach is comprised of three different therapy settings, including weekly individual psychotherapy sessions, weekly DBT skills training group therapy sessions, and as-needed phone coaching to provide additional support between the weekly individual and group sessions.

DBT Treatment Targets

DBT relies on a hierarchy of treatment targets to help the therapist determine the order in which problems should be addressed. The first and highest priority target behavior is any life-threatening behaviors, (e.g., suicide communications, suicidal ideation, and all forms of suicidal, non-suicidal self-injury, etc.). The subsequent treatment targets, in order of priority, according to the University of Washington, are:

Therapy-interfering behaviors: This includes any behavior by the client and/ or therapist that interferes with the client receiving effective treatment (e.g., arriving late to sessions, cancelling appointments, etc.).
Quality of life behaviors: This category includes any other type of behavior that interferes with clients having a reasonable quality of life (e.g., disorders, relationship problems, financial or housing crises, etc.).
Skills acquisition: This refers to the need for clients to learn new skillful behaviors to replace ineffective behaviors and help them achieve their goals.

Clients who receive DBT typically have multiple problems that require treatment, which is why the hierarchy of treatment targets is so deeply embedded in the DBT framework.

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What Are The Limitations Of DBT?

Dialectical behavior therapy (DBT) is an evidence-based, rigidly structured form of psychotherapy. It was developed by psychologist Marsha M. Linehan in the late 1980s as a means to better treat individuals diagnosed with borderline personality disorder (BPD), suffering from chronic suicidal ideation. DBT combines techniques from western cognitive behavioral therapy (CBT), psycho-educational modules, and eastern mindfulness-based practices to foster the systematic learning of new emotional coping skills. It is carried out in three therapeutic settings, including weekly individual psychotherapy (one-on-one therapy) sessions; weekly DBT skills training group therapy sessions, and access to twenty-four-hour support between sessions via phone coaching. Dialectical behavior therapy focuses on teaching skills in four primary areas, which are known as the four modules of DBT. Each module highlights distinct and specific skills that build upon each other and are individually and collectively integral to the success of DBT. Nevertheless, as is true with any mental health intervention, DBT has its fair share of limitations, some of which include:

May be ineffective in treating trauma: According to the U.S. Department of Veterans Affairs, due to the fact that DBT does not necessarily involve any form of trauma processing, it is not and should not be considered a stand-alone treatment for trauma.
The format and duration of DBT may be a deterrent: The different layers of treatment required for DBT including the amount of time allocated to each of the four modules, the three different therapeutic settings, etc. may be perceived by some as overwhelming and discouraging. As a result, some individuals that could benefit greatly from dialectical behavior therapy view it as overly complex to the point that they are unwilling to try the treatment.
DBT is religiously integrated: The foundation of DBT is rooted in mindfulness practice based on Zen Buddhist teachings, therefore some clients (e.g., conservative or orthodox Jews, Christians, Muslims, etc.) may object to certain facets of DBT that are derived from eastern religious philosophies.
Large-scale research is lacking: Critics argue that additional research is required to determine if DBT works for those with varied or complex mental health concerns, as most of the available research on the efficacy of DBT includes small sample sizes and focuses on a specific sector of the mental health population.
The availability of comprehensive training for providers is insufficient: DBT relies on a detailed manual and demands an intensive amount of training to deliver the services as designed. In many of the research studies where DBT was found to be effective, the providers implementing the DBT treatment were doctoral-level students or higher, which the minimizes the availability of providers.

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Can DBT Help With Anxiety?

Anxiety is the body’s natural response to stress. Anxiety will manifest differently in different people. The feelings of anxiety can range from mild to severe. While fleeting anxiety is unavoidable, it is not healthy for an individual to experience persistent and debilitating symptoms of anxiety. An individual may be struggling with an anxiety disorder when pervasive anxiety interferes with his or her ability to function in daily life. The National Alliance on Mental Illness (NAMI) asserts: “Anxiety disorders are a group of related conditions, each having unique symptoms. However, all anxiety disorders have one thing in common: persistent, excessive fear or worry in situations that are not threatening.” There are currently five distinct types of anxiety disorders listed in the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5). They include the following: generalized anxiety disorder (GAD), obsessive-compulsive disorder (OCD), panic disorder, post-traumatic stress disorder (PTSD) and social anxiety disorder (social phobia). According to the American Psychiatric Association, close to thirty percent of adults in America struggle with an anxiety disorder at some point in their lives.

Dialectical Behavior Therapy

Dialectical behavior therapy (DBT) is an evidence-based psychotherapy treatment that was originally developed by Marsha M. Linehan, in the late 1980s to more effectively treat chronically suicidal individuals diagnosed with borderline personality disorder (BPD). Since its inception, dialectical behavior therapy has been and remains the gold standard method of treatment for individuals diagnosed with BPD, and its efficacy has also expanded to other ailments. DBT is based on the cognitive behavioral therapy (CBT) approach that relies on talk therapy and emphasizes the psychosocial aspects of treatment. It utilizes a multifaceted approach that consists of weekly individual psychotherapy sessions, weekly DBT skills training group therapy sessions, and as-needed phone coaching between sessions. DBT strives to help individuals learn to identify triggers outside of themselves and pair those triggers with healthy responses and coping mechanisms. This is accomplished through focusing on and cultivating therapeutic skills in four main areas, known as the four modules, which are:

Core mindfulness: focuses on improving an individual’s ability to accept and be present in the current moment

Distress tolerance: focuses on increasing an individual’s ability to tolerate pain that may arise from difficult situations, as opposed to trying to change and/ or escape it
Interpersonal effectiveness: focuses on teaching techniques that enable a person to communicate with others in a way that is assertive, maintains self-respect, and simultaneously strengthens relationships
Emotion regulation: focuses on decreasing emotional impulsivity by shifting intense emotion without reacting instinctively to them

An individual that suffers from debilitating anxiety will benefit most from a customized treatment plan. DBT offers both the ability to provide personalized therapeutic support through the individual therapy sessions, as well as peer support in DBT skills training group therapy sessions. Through DBT an individual can learn an array of effective coping mechanisms and anxiety management strategies that can help to prevent, reduce, and even become more resilient towards anxiety.

DBT Archives - Suzanne Wallach

DBT Mindfulness: Mastering the Art of Being Present

Understanding DBT Mindfulness

How to Practice Mindfulness in DBT

Benefits of DBT Mindfulness

Treatment In Calabasas

DBT Skills for Distress Tolerance in BPD

Treatment In Calabasas

DBT Skills for Emotional Regulation in BPD

DBT Basics

Emotion Regulation Skills

Treatment In Calabasas

Does DBT Change The Brain?

Treatment In Calabasas

What Are DBT Distress Tolerance Skills?

Distress Tolerance Skills

Treatment In Calabasas

What Are Some Examples Of DBT Therapy?

DBT: A Closer Look

Is DBT Good For Complex Trauma?

Dialectical Behavior Therapy

Treatment In Calabasas

What Type Of Behavior Is The Highest And First Priority Of DBT?

DBT Treatment Targets

Treatment In Calabasas

What Are The Limitations Of DBT?

Treatment In Calabasas

Can DBT Help With Anxiety?

Dialectical Behavior Therapy

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