I Have Anxiety, is DBT Right for Me?

by | Anxiety, DBT, Mindfulness, Therapy

Whether you have been diagnosed with an anxiety disorder or go through seasons of anxiety, DBT can be a tool that can help. If you are not familiar with Dialectical Behavioral Therapy (DBT), please see our previous blog post that covers DBT in depth.

Everyone at one point in their life experiences anxiety in some capacity. In fact, an estimated 31.1% of adults in the U.S. are diagnosed with an anxiety disorder at some point in their lives (US Department of Health and Human Services). You know the feeling; nervousness, racing heart, tight chest, sweaty palms, stomachaches, muscle tension, consistent worrying or feeling like the walls are caving in. Here are a few skills that can provide immediate relief when anxiety strikes.

How DBT Skills Can Curve Anxiety

  • Mindfulness – one of DBT’s skills is learning how to separate from your emotions through mindfulness. Practicing mindfulness can be as simple as reminding yourself that you are not your thoughts.  
  • Emotional Regulation and Distress Tolerance –  These are fancy DBT terms that mean “gaining control of your emotions” and “getting comfortable being uncomfortable”. Applying these skills when anxiety hits has proven to signifcantly decrease symptoms.  

What’s the Evidence?

Although DBT was originally created to treat Borderline Personality Disorder, it has been proven to be an effective treatment for eating disorders, suicidal ideation, substance abuse PTSD, anxiety and more. The strong focus on mindfulness and emotional regulation make DBT a reliable option to consider for anxiety. 

Therapy isn’t an Option at this Time?

Not a problem. There are steps you can take right now to start implementing DBT skills and feel more in control of your anxiety. Start by finding small ways to seperate from your anxiety and see it as a seperate part of you. 

Here are a few ideas to try:

  • Move your body in some way
  • Journal 
  • Connect with nature (bonus points if you can get some sunshine while doing it!)
  • Cook a new recipe 
  • Interact with a pet or a friends’ pet
  • Light a candle and focus on the flame for 60 seconds
  • Draw, paint, or color
  • play your favorite song LOUDLY

 

Want to give DBT a try for your anxiety? Reach out to Better Life Therapy to be connected with one of our trained therapists. 

 

Sources:

Canadian Agency for Drugs and Technologies in Health. (2017). Dialectical behavioral therapy for adults with mental illness: A review of Clinical Effectiveness and guidelines.

Falabella, G. S., Johnides, B. D., Hershkovich, A., Arett, J., & Rosmarin, D. H. (2022). CBT/DBT-informed intensive outpatient treatment for anxiety and depression: A naturalistic treatment outcomes study. Cognitive and Behavioral Practice, 29(3), 614-624. https://doi.org/10.1016/j.cbpra.2021.05.001

Malivoire, B. L. (2020). Exploring DBT skills training as a treatment avenue for generalized anxiety disorder. Clinical Psychology (New York, N.Y.), 27(4), n/a. https://doi.org/10.1111/cpsp.12339

U.S. Department of Health and Human Services. (n.d.). Anxiety disorders. National Institute of Mental Health. Retrieved April 5, 2023, from https://www.nimh.nih.gov/health/topics/anxiety-disorders 

 

Author

  • My philosophy is that humans are doing the best they can, with what they know, in the circumstances they are in. We all have a story to tell and one that has shaped us. Therapy can be a place where we process parts of our story that have been heavy and find new ways to live a more fulfilled life. I have supported individuals in navigating major life transitions, burnout, relationship issues, and trauma.

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