What Is Dialectical Behavior Therapy (DBT) and Who Can It Help?

Do your emotions feel like they're running the show?

Intense emotions can come on quickly. One minute you're okay...next you're yelling or grabbing a drink or isolating yourself.

Here's the good news:

There happens to be a therapy designed specifically for this issue. It's named Dialectical Behavior Therapy (DBT) and it's allowed millions of people to regain control. DBT is:

• Practical

• Skills-based

• Backed by decades of research

"...and is now considered an integral component of many IOP's nationwide."

Let's break it down.

Inside this guide:

• What Is Dialectical Behavior Therapy?

• Why DBT Matters Right Now

• The 4x Core Skills Of DBT

• Who Can DBT Help?

• How DBT Works Inside An Intensive Outpatient Program

What Is Dialectical Behavior Therapy?

Dialectical Behavior Therapy is a form of psychotherapy, also known as talk therapy. DBT was developed by Dr. Marsha Linehan in the late 1980s for individuals who felt their emotions were too extreme to control.

It began as a therapy for borderline personality disorder (BPD). Now it's applied to many other things.

So what does "dialectical" even mean?

Here's this concept in simple English. Dichotomous thinking means simultaneously believing in two ideas that appear to be opposites. When it comes to DBT, those ideas are:

"I accept myself as I am right now. And I need to change."

Read also: Breakups And Divorces Cause Mental Distress! Follow These 8 Simple Steps To Deal With The Pain!

Simple. Doesn't sound like much. But it's effective. Many times people get jammed up because they feel criticized when asked to change. DBT removes that judgement by coupling acceptance with ACTION.

Typically, DBT consists of four components: individual therapy, group skills training, phone coaching between sessions, and therapist consultation team. The components reinforce one another.

Why DBT Matters Right Now.

Mental health and substance use problems rarely show up alone.

In 2024, 21.2 million adults experienced both a mental illness and a substance use disorder. But wait... only 14.5% received treatment for both.

That's a huge gap.

That’s where intensive outpatient treatment can help. In an intensive outpatient program, you’ll receive several hours of treatment per week and you can still live at home, work, and spend time with your family. Many programs are even incorporating DBT skills right into that weekly schedule. That way, you get your emotional coaching happening right alongside your addiction treatment. Curious what that looks like? Check out https://redribbonrecoverycolorado.com/ to learn how an intensive outpatient program in Colorado can offer DBT-inspired skills groups along with your recovery treatment... without removing you from the real world.

It's the flexible middle ground between weekly therapy and full inpatient care.

The 4x Core Skills Of DBT

DBT is known for its skills.  There are four skill sets, and each skill set focuses on one issue.

Mindfulness

This is the base. Mindfulness allows you to observe what is occurring at the present moment without evaluation. Before you respond you learn to stop.

Read also: Things That Can Help You Control Your Anger

That tiny pause is HUGE. It's the difference between emotion and impulsivity. The more you practice it, the longer the pause. Every other DBT skill stems from this one.

Distress Tolerance

You can think of these skills as your toolbox for emergencies. These skills are intended to help you survive the crisis moment without escalating. STOP skill is a common tool: Stop, Take a step back, Observe, Proceed mindfully.

Emotion Regulation

The skill enables you to identify what you're feeling and reduce how frequently they overwhelm you. Naming emotions, recognizing triggers and creating routines that maintain emotional balance.

Interpersonal Effectiveness

Relationships can be hard. Learn how to ask for what you want, say no, and maintain your self-respect... without exploding or shutting down.

Put them together and you get a complete toolkit for everyday life.

Who Can DBT Help?

DBT was developed for individuals with BPD. However, studies demonstrate it benefits a much broader population.

DBT is often used for:

• Borderline personality disorder

• Substance use disorders

• Depression and anxiety

• Eating disorders

• PTSD

• Self-harm and suicidal thoughts

Let's look at a few of these.

People With Borderline Personality Disorder

DBT shows the strongest results here. One study about regular outpatient treatment in Germany found that 77% of patients did not meet diagnostic criteria for BPD after one year of DBT. They also hospitalized themselves less and engaged in less self-injury.

Pretty impressive, right?

Read also: Are You Emotionally Healthy? Here's 7 Easy Steps To Improve Your Emotional Wellbeing

People In Addiction Recovery

Many people try to numb painful emotions with alcohol or drugs. DBT provides alternative coping skills. An adaptation for addiction includes skills such as "urge surfing", riding out a craving wave without acting on it.

Teens And Young Adults

Teenagers experience emotions intensely. DBT-A includes parents so that everyone in the family learns skills together. It is used with teens that have difficulty controlling their mood, anger, or self-harm behaviors.

Anyone Who Feels "Too Much"

Diagnosis is not required. Even if you don't ALWAYS feel overwhelmed, yell "shoot!" a lot, or have stormy relationships... Skills from DBT can still help a lot.

How DBT Works Inside An Intensive Outpatient Program.

So what does DBT actually look like in an intensive outpatient program?

Typically, you go to group sessions several times per week for several hours at a time. Some groups will be skills groups that teach you DBT skills. Other groups focus on relapse prevention, family of origin issues, trauma, etc.

You also have individual meetings with a therapist to practice using these skills in your own life.  Homework assignments are involved as well.  You may even be asked to complete something called a "diary card" each day to keep track of your mood, urges, and skill use.

This setup has three big benefits:

1. Structure -- you get support several days a week, not just once.

2. Life-application practice -- you practice your new skills at home that same day you learn them.

3. Freedom -- you keep your job, school, and family routines.

At discharge, many clients terminate to traditional outpatient treatment and continue to generalize skills.

The Takeaway: Is DBT Right For You?

One of the basic concepts DBT teaches is... Acceptance and Commitment.   Accept where you are in life, and continue to move forward.

It's backed by strong research and helps people dealing with:

• Intense emotions

• Addiction

• Self-harm

• Relationship struggles

When you combine DBT and the framework of an intensive outpatient program, you can find balance with consistent support while still keeping your life moving forward.

If emotions have been running your life long enough, maybe DBT is your solution to take back control.