What is Dialectical Behaviour Therapy (DBT) ?

What is DBT?

Dialectical behaviour therapy (DBT) is a highly effectively cognitive behavioural therapy (CBT) which was originally created to treat Borderline Personality Disorder. Today however it can be used to treat a wide range of conditions, for example bipolar disorder, eating disorders and depression.

Despite these original uses, the training and skills is applicable to any person in any walk of life, and as such, more and more people are training themselves. Whether you suffer with any mental illness or not, you can incorporate these techniques into your life which will result in a stronger and more flexible mind.

These DBT skills include mindfulness, distress tolerance, interpersonal effectiveness and emotion regulation. All these contribute towards a healthy and happy mind.

 

Mindfulness

This can be defined as ‘living in the moment’, instead of being thrown into regret of the past of fear of the future. When we practise mindfulness we take note of our thoughts, rather than being consumed by them. This takes careful training and a tonne of practise, but once you get into a habit of it, it becomes easier and easier. This helps us make healthy decisions and not be consumed by thought – that’s powerful.

Reality Acceptance

This skill focuses accepting daily experiences, while working to accept the more painful events that might have happened to us. ‘Fighting reality only heightens suffering’. A good example of this is if you break your leg and are in hospital and you think ‘I’m so annoyed I have broken my leg, I wish I had done things differently’ you think – ‘I have broken my leg and now I have to deal with this, it is what it is. Breathe.’ Another example is when you are on your way to work and you get stuck in traffic, just think ‘It is what it is, I will get home when I do’.

Non-judgemental stance

This ability is aimed at being less judgemental in general, notice when you judge things as ‘good’ or ‘bad’ – instead of ‘this weather is terrible’ you can think ‘it’s raining today and that’s irritating for me’. Be aware of how things affect you in a non emotional way

Start exploring DBT today and it could transform your life!

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