Decoding Success: The Intersection of DBT and CBT for Busy New Yorkers

For busy New Yorkers trying to improve mental health and well-being, it is critical to understand the different types of therapeutic approaches to set yourself up for success. Two effective treatment modalities, dialectical behavior therapy (DBT) and cognitive behavioral therapy (CBT), are common approaches that offer concrete skills for New Yorkers aiming to improve mood and manage stress. This blog will explore the strengths of both approaches and the intersection between them, helping you optimize their benefits within your own therapeutic journey. 

Understanding CBT 

CBT is a long-standing therapeutic approach designed by Dr. Aaron Beck in the 1960s. The treatment focuses on the connection between thoughts, feelings, and behaviors. CBT is based on the idea that emotional distress often stems from distorted and unhelpful interpretations of situations. We think negatively about a situation, which creates a negative mood and drives maladaptive behaviors that reinforce that negative mood. CBT encourages individuals to check the facts of a situation and reframe thoughts. The goal of CBT is to help individuals recognize and change unhelpful thinking patterns in order to change responses to situations and ultimately improve mood. 

Understanding DBT

DBT was created by Dr. Marsha Linehan in the 1980s originally as a treatment for individuals with borderline personality disorder. However, this therapeutic approach has since been widely researched and proven applicable for individuals with a variety of mental health needs, being particularly useful for managing intense emotions and improving interpersonal relationships. The goal of DBT is to provide individuals with concrete skills in four key realms: mindfulness, emotion regulation, distress tolerance, and interpersonal effectiveness. The emphasis is on helping individuals identify their emotions and control their behaviors in response to those emotions. DBT acknowledges the need for individual change while also practicing acceptance of situations that are out of our control. 

The Intersection of CBT and DBT

DBT is a treatment modality that was originally derived from CBT, so both CBT and DBT have several similarities, including that they help individuals identify personal challenges and create plans for addressing them. Additionally, both modalities believe in the connection between thoughts, feelings, and behaviors. However, CBT focuses more on changing negative thoughts to be balanced as a means for improving mood, whereas DBT focuses more on changing maladaptive behaviors to help individuals cope with difficult emotions. DBT also encourages the added layer of practicing mindfulness and acceptance within creating change. 

While many mental health providers integrate components of CBT and DBT into their treatment approaches, true DBT offers a comprehensive and standardized treatment approach that includes a weekly DBT skills group and phone coaching in addition to individual therapy. For this reason, DBT is a more intensive treatment approach than CBT. 

Conclusion 

CBT and DBT offer unique strengths to help New Yorkers navigate the chaos of living in the City. To manage stress and improve mood, CBT emphasizes changing negative thinking patterns while DBT encourages mindfulness, emotional regulation, and interpersonal skills. Both approaches will help you foster positive change and navigate your life in a healthier way. A mental health provider can help clarify and guide you in how CBT and DBT apply to you and how they can provide benefits in your own treatment approach. 

Resources

Cognitive behavioral therapy. (n.d.) Psychology Today. https://www.psychologytoday.com/us/therapy-types/cognitive-behavioral-therapy

Dialectical behavior therapy. (n.d.) Psychology Today. https://www.psychologytoday.com/us/therapy-types/dialectical-behavior-therapy

Jones, H. (2022, October 15). Dialectical behavior therapy vs. cognitive behavioral therapy. Verywell Mind. https://www.verywellhealth.com/dialectical-behavior-therapy-vs-cognitive-behavioral-therapy-uses-benefits-side-effects-and-more-5323767#:~:text=CBT%20and%20DBT%20are%20types,emotion%20regulation%2C%20and%20interpersonal%20relationships.

Tartakovsky, M. (2021, May 21). What is dialectical behavior therapy? Psych Central. https://psychcentral.com/lib/an-overview-of-dialectical-behavior-therapy