What Is DBT?

Exploring Dialectical Behavior Therapy in Massachusetts

What is Dialectical Behavior Therapy?

Dialectical behavior therapy (DBT) is a specialized type of therapy that provides individuals with healthy coping skills to manage intense (or strong) emotions. So what is dialectical behavior therapy really like?

DBT is a versatile therapy used for a range of mental health conditions. By combining cognitive behavioral techniques with mindfulness practices, DBT aims to teach you skills to cope with stress, live in the moment, and regulate your emotions effectively.

As you begin, your DBT therapist will work with you to identify the challenges you face and tailor the therapy to your specific needs. Throughout the process, the focus will be on fostering a balance between accepting your emotional experiences and making changes to your behavioral patterns.

Keep reading to learn more about this type of therapy from the experts at Nourished Minds Counseling + Wellness in Massachusetts.

What is Dialectical Behavior Therapy All About?

DBT is based on the principles of dialectical thinking, which means finding a balance between two seemingly opposite concepts, like acceptance and change. In DBT, you will learn to both accept your emotions as valid and work to change the behaviors that negatively impact your life.

The 4 Steps of DBT

Derived from cognitive behavioral therapy (CBT), DBT's main goals are to teach you how to live in the moment, develop healthy ways to cope with stress, regulate your emotions, and improve your relationships with others.

DBT follows four primary steps, which are outlined below.

Emotion Regulation

Emotion regulation helps you understand and manage your emotions effectively. By recognizing and labeling your emotions, you'll become more aware of your feelings and less likely to react impulsively in stressful situations. To improve emotion regulation, practice mindfulness exercises and develop self-soothing techniques, which can help you calm down during intense emotional episodes.

Mindfulness

Mindfulness is the practice of being present and non-judgmental, focusing your attention on the here and now. You can achieve mindfulness through meditation, breathing exercises, and other techniques that bring your awareness to your thoughts, feelings, and physical sensations.

At our Massachusetts therapy practice, mindfulness has become an important part of our work with a variety of patients. Practicing mindfulness allows you to cultivate self-awareness, self-acceptance, and a sense of inner peace, which can lead to improved emotional well-being.

Distress Tolerance

Distress tolerance is the ability to withstand and cope with emotional pain without resorting to negative coping mechanisms or impulsive behavior. In DBT, you learn to accept your distressing emotions, which helps you develop healthier ways to manage these emotions. Skills and techniques taught for distress tolerance might include distraction, self-comfort, and problem-solving.

Interpersonal Effectiveness

Interpersonal effectiveness involves learning how to communicate your needs assertively, set healthy boundaries, and navigate conflict in a respectful manner. With improved interpersonal effectiveness, you'll be better equipped to build and maintain positive relationships, which can have a significant impact on emotional well-being.

What Is DBT Used For?

Dialectical behavior therapy is a very versatile form of therapy. It can be helpful in treating a variety of mental health conditions, including:

DBT for Depression

If you're struggling with depression, DBT can provide skills to help you manage your emotions and cope with distressing situations more effectively. Additionally, DBT has been beneficial in addressing anxiety and bipolar disorder by teaching mindfulness and emotional regulation techniques. These tools can help you cultivate a sense of balance in your life.

DBT for Eating Disorders

For those experiencing eating disorders, DBT can offer critical support. As it aims to improve self-image and establish healthier coping mechanisms, DBT can help individuals manage harmful thoughts and behaviors around food and body image.

DBT for Trauma

Post-traumatic stress disorder (PTSD) and other trauma-related conditions can also be treated using DBT. By focusing on emotional regulation, distress tolerance, and interpersonal effectiveness, you can process and integrate past traumatic experiences, making it easier to cope with triggers and emotional distress.

How Long Does DBT Take?

It's important to remember that the timeline for DBT effectiveness varies for each person, depending on individual progress, outcomes, and the duration of treatment.

If you’re interested in our practice for DBT in Massachusetts, you may work with a therapist who incorporates DBT techniques with other therapy treatments to create a customized program.

No matter how your therapy progresses, it’s crucial to be patient as you learn and apply DBT skills. Change takes time and consistent practice. You might begin noticing improvements in your emotional regulation and interpersonal skills within a few months, but lasting change requires dedication and ongoing engagement with therapy.

Remember that every individual's experience is different, and your unique timeline for DBT effectiveness will depend on your personal situation and goals.

Comparing DBT vs CBT

What's the Difference Between CBT and DBT?

Dialectical Behavior Therapy (DBT) and Cognitive Behavioral Therapy (CBT) are both forms of psychotherapy that can be helpful in managing various emotional and mental health issues. Although they share some similarities, there are some key differences.

DBT vs CBT: Philosophy

DBT is specifically adapted for people who experience emotions very intensely. The primary philosophy behind DBT is the idea of dialectics. This means that it aims to help you balance and integrate opposite concepts, such as accepting your current situation while simultaneously working on changing it.

CBT, on the other hand, focuses on identifying and modifying unhelpful thinking patterns and behaviors. The main goal is to help you develop healthier and more effective coping strategies.

A woman sits and uses mindfulness tools to relax

DBT vs CBT: Techniques

DBT techniques are designed to help you develop four main sets of skills: mindfulness, interpersonal effectiveness, emotion regulation, and distress tolerance. These skills are taught in a systematic and structured way.

In contrast, CBT uses a wide range of techniques that depend on the specific issue being addressed. Some common CBT techniques include cognitive restructuring, exposure therapy, and problem-solving.

Choosing between these therapies ultimately depends on your specific needs and circumstances.

Finding a Dialectical Behavior Therapist

If you’re looking for DBT in Massachusetts or another state, it’s important to explore all facets of this kind of therapy, including costs and how to find a good DBT therapist.

What is the Average Cost of DBT?

The cost of DBT therapy depends on the therapist that you are working with. At Nourished Minds Wellness + Counseling, our therapists are not in-network with any insurance providers. However, if you have a PPO, you may have some out-of-network coverage and we can provide a superbill that you can submit for reimbursement.

Therapy rates can vary. Contact our Massachusetts DBT practice directly for our rates.

How do I Get Started with Dialectical Behavior Therapy?

To get started with DBT, follow these steps:

Research and find a DBT therapist: You can find a dialectical behavior (DBT) therapist by using online search tools, consulting with your primary care physician, or seeking recommendations from friends or support groups.
Contact the therapist: Reach out to potential therapists to ask about their experience, availability, and fees. This is also a good opportunity to determine if their approach and personality align with your needs.
Determine how you’ll pay: Talk to your therapist about costs and potential payment plans.
Schedule an initial appointment: Set up an appointment with your chosen therapist to begin your DBT journey. In the first session, your therapist will likely discuss your goals, assess your needs, and develop a tailored treatment plan.

Remember to be patient with the process, as it might take some time to see improvement. However, the skills you learn in DBT can be life-changing, helping you manage emotions, cope with stress, and improve your relationships.

Get Started with Dialectical Behavior Therapy

At Nourished Minds Counseling + Wellness, we’re always here to answer your questions and help you determine if DBT is right for you.

Our clinicians are trained in DBT and other therapy techniques. New clients always start with a thorough assessment to determine the best course of treatment.

One size does not fit all when it comes to mental health treatment. We pride ourselves in creating evidence-based, individualized treatment plans for all of our clients. Treatment plans may include a combination of therapy approaches. Plans may also include psychopharmaceutical treatments, prescribed and managed by our psychiatric nurse practitioner.