Navigating Emotions: A Journey through Dialectical Behavior Therapy (DBT)
An LCSW Insight To Emotional Wellness.
In this blog, I am going to provide a quick overview of DBT. First off let’s break down just exactly what dialectics is. Dialetics is a philosophical principle that stresses that reality is made up of opposing thoughts that can be true at the same time. So what does that exactly mean? It means that you can feel happy for someone and feel jealous of them at the same time or I am trying my best and I still want to do better. The key to dialetics is the AND, while but can have a negative connotation or void out the positive, AND allows to have two truths coexist. By embracing this approach it allows for renewed flexibility and adaptivity to manage emotions and relationships.
In addition to this core philosophy, DBT incorporates four modules: distress tolerance, mindfulness, emotional regulation and interpersonal relationship skills. By practicing skills presented within these modules it can root people in living a life worth living for, take control of their lives and overcome challenges. The four modules are as followed:
1) Distress Tolerance: These skills focus on helping individuals tolerate and survive crises or distressing situations without making impulsive or harmful decisions. Techniques such as distraction, self-soothing, and radical acceptance are taught to help individuals manage intense emotions and avoid behaviors that may worsen their situation. An example of a distress tolerance skill is TIPP (temperature, intense aerobic exercise, paced breathing and progressive muscle relaxation). When we experience a trigger- our body sends distress signals throughout our body and we start to feel physical symptoms associated with these emotions. Holding an ice cube or ice pack on your temples can start to slow down your heart rate and body temperature. Exercise- any form can also help to release tension and energy that is activated within the stress response. Paced Breathing- inhale for four, hold for four,and exhale for four. By focusing on your breathing to can help to recenter you and provide as a focus point for your attention. Lastly, progressive muscle relaxation. In this exercise you can start from your head and slowly work down to your toes, squeezing each muscle group without straining. Hold the tension for as long as is comfortable, then release. TIPP skill is used to be quick and fast acting to serve to reset your nervous system.
2) Mindfulness skills: These skills are a central component of DBT and involve use of present-moment awareness, non-judgmental observation of thoughts and emotions, and acceptance of one's experiences. Mindfulness techniques help individuals develop emotional regulation skills and cope with distressing situations more effectively. An example of this skill is mindful observations. Engage your senses by paying close attention to your surroundings. Notice the colors, shapes, textures, sounds, and smells around you without labeling or judging them. Use of mindfulness skills regularly can help reduce stress, enhance self awareness and create a greater sense of well-being.
3) Emotion regulation skills: Teach individuals how to identify, understand, and manage their emotions in healthy ways. These skills include recognizing emotional triggers, challenging unhelpful thoughts, and developing strategies for modulating emotional intensity. An example of emotional regulation skill is setting short term and long term goals and making decisions that are effective in accomplishing these goals. This skill taps into feeling positive emotion with the premise of getting things done and being effective in life makes you feel good.
4) Interpersonal effectiveness skills are aimed at improving communication, assertiveness, and relationship-building abilities. Individuals learn how to set boundaries, express their needs and desires, and navigate interpersonal conflicts in a constructive manner. Practice using increased assertiveness within relationships to be able to express your feelings in a respective way. Use "I" statements to express yourself assertively, focusing on your own thoughts and feelings rather than blaming or criticizing the other person.
Overall, DBT is a comprehensive and holistic approach to mental health treatment that focuses on empowering individuals to take control of their lives, overcome challenges, and thrive. By addressing emotional dysregulation, interpersonal difficulties, and maladaptive coping patterns, DBT helps individuals develop the skills and resilience needed to live a life worth living.
