Dialectical Behavioral Therapy Course

What is DBT?

DBT stands for ​Dialectical Behavior Therapy. The word “Dialectica”l means the existence of
opposites. DBT teaches people how to live in the gray world instead of a black-and-white world. It
teaches that two seemingly opposite things, like love and hate or sadness and fear, are valid and the
Feelings that go along with experiencing these different things are valid. DBT also teaches specific
skills to help people learn how to address the distress they experience when they are feeling big
emotions tied to these kinds of experiences.
DBT is usually taught in a group setting in a format similar to a class setting. It is linked to meditation.
Homework is assigned at the end of each class so people can reflect on class content and practice.
skills. Two of the key skills are distress tolerance and mindfulness.
Tasks are provided for people to practice between sessions. The purpose is to help people introduce
effective and practical skills into their lives, which they can use when they are distressed.
There are four DBT modules.
DBT skills training consists of four distinct but interconnected modules: core mindfulness, distress
tolerance, emotion regulation, and interpersonal effectiveness. DBT skills are designed to help
individuals manage specific behaviors that are commonly problematic for people diagnosed with
Borderline Personality Disorder. DBT is the gold standard treatment protocol for people with BPD.
diagnosis. The skills help people learn how to manage their “big feelings,” which often lead to
uncontrolled anger, which impacts their interpersonal relationships. BPD symptoms can include
depression (episodic or ongoing), anxiety, which can be expressed in the form of either anger or
irritability, impulsivity, chaotic relationships, stress, and feelings of emptiness. Which often leads to the
individuals to self-medicate with substances like alcohol or other drugs, and/or binge shopping or over-
spending.
Dialectical Behavioral Therapy (DBT) is a type of cognitive-behavioral therapy developed by
Dr. Marsha Linehan, originally to treat borderline personality disorder (BPD), but now widely
used for various emotional and mental health issues. DBT focuses on teaching skills to
manage difficult emotions and improve relationships. It includes four key modules:
1. Mindfulness
● Purpose: Mindfulness is the foundation of DBT and teaches individuals to stay present in the
current moment, observe their thoughts and emotions without judgment, and become more
aware of their inner experience.
● Skills: This module focuses on “What” skills (observe, describe, and participate) and “How”
skills (nonjudgmentally, one-mindfully, and effectively). These practices help individuals reduce
emotional reactivity by increasing awareness of their current experience.
2. Distress Tolerance

● Purpose: Distress Tolerance teaches individuals how to tolerate and survive intense emotional
states without making things worse. The goal is to manage crises without resorting to
impulsive actions like self-harm, substance abuse, or aggression.
● Skills: Key techniques include the “ACCEPTS” (Activities, Contributing, Comparisons,
Emotions, Push away, Thoughts, Sensations) and “IMPROVE” (Imagery, Meaning, Prayer,
Relaxation, one thing in the moment, vacation, encouragement) acronyms. These tools help
cope with difficult situations and emotions through distraction, self-soothing, and acceptance.
3. Emotion Regulation
● Purpose: Emotion regulation aims to help individuals understand, manage, and change
intense emotional experiences. This module focuses on reducing vulnerability to negative
emotions and increasing positive emotional experiences.
● Skills: Techniques include identifying and labeling emotions, understanding their function, and
reducing emotional vulnerability through healthy living habits (like balanced eating, exercise,
and sleep). DBT encourages building positive experiences and mastering opposite action.
(acting opposite to how one feels to reduce emotional intensity).
4. Interpersonal Effectiveness
● Purpose: This module teaches individuals how to navigate relationships more effectively,
assert their needs and maintain self-respect while fostering healthy relationships.
● Skills: The key tools here include the DEAR MAN (Describe, Express, Assert, Reinforce, Stay
Mindful, appear confident, negotiate, GIVE (gentle, interested, validate, easy manner), and
FAST (Fair, no Apologies, Stick to values, be Truthful) techniques. These skills help
individuals balance their needs with those of others, resolve conflicts, and improve
assertiveness.
These four modules work together to help individuals manage emotions, develop healthier
relationships, and navigate life’s challenges more effectively.

Disclaimer

I am NOT a certified DBT facilitator. My level of expertise comes from my own experience with DBT and the fact that I have been able to put a very severe case of Borderline Personality Disorder into solid remission because of it.