{"id":1000,"date":"2023-04-05T02:17:45","date_gmt":"2023-04-05T02:17:45","guid":{"rendered":"https:\/\/betterlifecolorado.com\/old\/?p=1000"},"modified":"2023-04-20T00:04:28","modified_gmt":"2023-04-20T00:04:28","slug":"dbt-overview-what-is-dbt","status":"publish","type":"post","link":"https:\/\/betterlifecolorado.com\/old\/dbt-overview-what-is-dbt\/","title":{"rendered":"DBT Overview: What is DBT?"},"content":{"rendered":"<p>[et_pb_section fb_built=&#8221;1&#8243; _builder_version=&#8221;4.18.0&#8243; _dynamic_attributes=&#8221;background_image&#8221; background_color=&#8221;rgba(0,0,0,0.63)&#8221; background_image=&#8221;@ET-DC@eyJkeW5hbWljIjp0cnVlLCJjb250ZW50IjoicG9zdF9mZWF0dXJlZF9pbWFnZSIsInNldHRpbmdzIjp7fX0=@&#8221; background_blend=&#8221;overlay&#8221; custom_padding=&#8221;114px||36px||false|false&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_row _builder_version=&#8221;4.18.0&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column type=&#8221;4_4&#8243; _builder_version=&#8221;4.18.0&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_post_title date=&#8221;off&#8221; comments=&#8221;off&#8221; featured_image=&#8221;off&#8221; _builder_version=&#8221;4.18.0&#8243; _module_preset=&#8221;default&#8221; title_font=&#8221;Poppins||||||||&#8221; title_text_color=&#8221;#FFFFFF&#8221; meta_text_color=&#8221;#FFFFFF&#8221; global_colors_info=&#8221;{}&#8221;][\/et_pb_post_title][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=&#8221;1&#8243; _builder_version=&#8221;4.18.0&#8243; _module_preset=&#8221;default&#8221; custom_padding=&#8221;21px||0px||false|false&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_row _builder_version=&#8221;4.18.0&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column type=&#8221;4_4&#8243; _builder_version=&#8221;4.18.0&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_text ol_position=&#8221;outside&#8221; ol_item_indent=&#8221;39px&#8221; _builder_version=&#8221;4.20.4&#8243; _module_preset=&#8221;default&#8221; text_font=&#8221;Poppins|300|||||||&#8221; text_font_size=&#8221;16px&#8221; text_orientation=&#8221;justified&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<p>Have you ever been caught in an emotional whirlwind that feels like a never-ending spiral? Or like you\u2019ve fallen into a pit of emotions and can\u2019t pull yourself out? Or even that negative thoughts constantly cloud your mind. If you resonate with any of these statements, DBT could help you overcome these thoughts. But what is DBT? And how can it help you in therapy?<\/p>\n<p>Dialectical Behavior Therapy, or DBT, was developed by Dr. Marsha Linehan in 1987. Although Borderline Personality Disorder (BPD) was the original diagnosis DBT sought to treat, it has been proven to be successful in treating eating disorders, substance use disorders, post-traumatic stress disorder (PTSD), suicidal ideation, and self-harming behaviors. DBT is founded on the belief that people struggling with their mental health can learn effective coping strategies.<\/p>\n<p>There are four key interventions that make up DBT: mindfulness, distress tolerance, emotional regulation, and interpersonal effectiveness. These skills are broken into two categories, acceptance skills, and change skills. Mindfulness and distress tolerance teach us how to accept our thoughts as they are, whether positive or negative, and how to navigate the feelings associated with these thoughts. Emotional regulation and interpersonal effectiveness teach us how to identify our needs and change our emotions.<\/p>\n<h2>Mindfulness<\/h2>\n<p>Mindfulness is the first skill taught in DBT and creates the foundation for the other skills to follow. Marsha Linehan describes mindfulness as \u201cthe act of consciously focusing the mind in the present moment without judgment and without attachment to the moment.\u201d Mindfulness is not just a state of calm but rather has to do with the quality of one\u2019s current awareness or presence. In a therapy session, your clinician might walk you through a mindfulness exercise and help you identify thoughts throughout the exercise. The therapist might encourage you to practice the same mindfulness exercise outside of the session and record your thoughts afterward.<\/p>\n<h2>Distress Tolerance<\/h2>\n<p>Distress is a natural part of life that we cannot avoid. However, at times it can become overwhelming and begin to affect our everyday lives. Regulating one\u2019s levels of distress follows the natural progression of mindfulness. The skills taught in the distress tolerance phase will teach you how to get through a crisis and accept things as they are. At its core, distress tolerance is \u201cthe ability to perceive one\u2019s environment without put- ting demands on it to be different; to experience one\u2019s current emotional state without attempting to change it; and to observe one\u2019s own thoughts and action patterns without attempting to stop or control them.\u201d<\/p>\n<h2>Emotional Regulation<\/h2>\n<p>Being vulnerable and accepting emotions is the core of emotional regulation. By being able to not only name our emotions but also allow ourselves to feel them, we can begin to understand what purpose our emotions are serving us, either positively or negatively. In noticing this change, we can begin to change the way we see our emotions.<\/p>\n<h2>Interpersonal Effectiveness<\/h2>\n<p>Identifying needs, being able to say \u201cno,\u201d and managing interpersonal conflict are the core strategies and skills that are built when working on Interpersonal Effectiveness. The goal is to be able to get what you need from relationships while being respectful to yourself and others. A common DBT exercise within this module is the DEAR MAN which stands for:<br \/><strong>Describe<\/strong> the current situation<br \/><strong>Express<\/strong> your feelings<br \/><strong>Assert<\/strong> yourself<br \/><strong>Reinforce<\/strong><\/p>\n<p>Stay <strong>Mindful<\/strong><br \/><strong>Appear<\/strong> confident<br \/><strong>Negotiate<\/strong><\/p>\n<h2>What does this look like in therapy?<\/h2>\n<p>DBT can be used in either an individual or a group therapeutic setting. DBT interventions often use worksheets or role-play activities to practice the skills.<\/p>\n<p>Think DBT is right for you? Schedule a session with a Better Life clinician today!<\/p>\n<p>Sources:<\/p>\n<p><em>DBT Skills List<\/em>. (n.d.). DBT Self Help. Retrieved March 16, 2023, from <a href=\"https:\/\/dbtselfhelp.com\/dbt-skills-list\/\">https:\/\/dbtselfhelp.com\/dbt-skills-list\/<\/a><\/p>\n<p><em>Dialectical Behavior Therapy | Behavioral Research &amp; Therapy Clinics<\/em>. (n.d.). Retrieved March 16, 2023, from <a href=\"https:\/\/depts.washington.edu\/uwbrtc\/about-us\/dialectical-behavior-therapy\/\">https:\/\/depts.washington.edu\/uwbrtc\/about-us\/dialectical-behavior-therapy\/<\/a><\/p>\n<p>Floyd, E. (2019, October 28). Accepting Reality Using DBT Skills. Skyland Trail. <a href=\"https:\/\/www.skylandtrail.org\/accepting-reality-using-dbt-skills\/\">https:\/\/www.skylandtrail.org\/accepting-reality-using-dbt-skills\/<\/a><\/p>\n<p>Linehan, M. (2015). DBT skills training manual (Second edition). The Guilford Press.<\/p>\n<p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Have you ever been caught in an emotional whirlwind that feels like a never-ending spiral? Or like you\u2019ve fallen into a pit of emotions and can\u2019t pull yourself out? Or even that negative thoughts constantly cloud your mind. If you resonate with any of these statements, DBT could help you overcome these thoughts. But what [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1002,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_et_pb_use_builder":"on","_et_pb_old_content":"<!-- wp:paragraph -->\n<p>Welcome to WordPress. This is your first post. Edit or delete it, then start writing!<\/p>\n<!-- \/wp:paragraph -->","_et_gb_content_width":"2880","inline_featured_image":false,"footnotes":""},"categories":[19,15],"tags":[],"ppma_author":[20],"class_list":["post-1000","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dbt","category-therapy"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>DBT Overview: What is DBT? - Better Life Colorado<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterlifecolorado.com\/dbt-overview-what-is-dbt\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"DBT Overview: What is DBT? - Better Life Colorado\" \/>\n<meta property=\"og:description\" content=\"Have you ever been caught in an emotional whirlwind that feels like a never-ending spiral? 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