What Is Dialectical Behavior Therapy (DBT) and How It Helps in Managing Mental Health
Stefanie Solomon
Some people wake up feeling grounded. For others, emotions hit like an unexpected storm. Dialectical Behavior Therapy, or DBT, was created for those living amid that emotional chaos—offering structure, validation, and a set of practical skills. Originally developed by Dr. Marsha Linehan in the late 1980s for treating borderline personality disorder (BPD), DBT is now used for PTSD, depression, eating disorders, substance use, and more. At its core, it’s about accepting your reality while working toward meaningful change.
What Is Dialectical Behavior Therapy (DBT)?
DBT blends cognitive-behavioral therapy (CBT) with mindfulness and distress tolerance techniques. The word “dialectical” highlights its core principle: balancing acceptance of yourself with the push for change.
DBT follows a set structure:
- Weekly individual therapy
- Group skills training
- Phone coaching for real-time support
- Therapist consultation teams
This setup provides stability and accountability—key for those navigating emotional extremes.
DBT Techniques
DBT teaches four essential skills:
- Mindfulness – Builds the habit of observing your thoughts and feelings without judgment, helping you respond consciously rather than react impulsively.
- Emotion Regulation – Focuses on recognizing emotional patterns, naming emotions, reducing vulnerability, and taking steps to shift intense feelings.
- Distress Tolerance – Equips you with crisis tools (like paced breathing or the “TIP” technique) to survive overwhelming moments without self-harm or impulsive actions.
- Interpersonal Effectiveness – Helps you communicate needs, set boundaries, and maintain self-respect in relationships.
What are the Stages of DBT?
DBT is not a one-size-fits-all approach. It follows a series of stages that meet you where you are emotionally—and help you move toward stability, healing, and growth.
1. Pretreatment Phase
This is all about commitment. In this phase, both the therapist and client agree to the work ahead. It sets the foundation for what’s to come and ensures that both parties are on the same page.
2. Stage One: Gaining Control
This stage focuses on life-threatening behaviors, self-harm, suicidal thoughts, and therapy-interfering behaviors. The goal is safety and stability. Clients work on reducing behaviors that interfere with everyday life, such as substance use, impulsivity, or chronic avoidance.
3. Stage Two: Processing the Past
Once crisis behaviors are under control, clients can begin to explore deeper emotional wounds, often related to trauma or long-standing invalidation. This stage is about feeling your feelings—safely—and beginning to make peace with your emotional past.
4. Stage Three: Building a Life Worth Living
Here, clients begin focusing on goals, values, and building a future. This might include working toward meaningful relationships, academic or career growth, or simply finding joy again.
5. Stage Four: Finding Purpose
In this final stage, clients work on achieving emotional fulfillment, self-respect, and a greater sense of meaning. It’s about living intentionally and applying DBT skills to more nuanced areas of life, long after therapy ends.
It’s important to know that these stages aren’t always linear. You might circle back to earlier stages as new challenges arise, and that’s okay.
What are the Benefits of DBT
Evidence-Based Impact
- In the first DBT trial (1991), chronically suicidal women with BPD saw significant reductions in self-harm and hospitalization.
- A 2012 randomized trial involving 173 suicidal adolescents showed DBT led to a 70% reduction in suicide attempts compared to supportive therapy.
Shorter Programs Are Effective
A trial comparing 6-month vs. 12-month DBT in adults with BPD found the shorter program was just as effective in reducing self-harm and improving coping.
Broad Applicability
While designed for BPD, DBT is now used successfully in treating:
- PTSD and complex trauma
- Depression and geriatric depression
- Eating disorders
- Substance use
- Bipolar disorder
- ADHD and chronic pain
Final Thoughts
Codependency can be subtle and complex, but healing is possible. With time, support, and intentional steps, many people go on to build relationships that feel safe, balanced, and deeply fulfilling.
If you find yourself constantly giving while feeling unseen, that isn’t something you have to accept. It’s something you can begin to change.
You’re allowed to take up space, have needs and to heal.
Responsibly edited by AI
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