DBT or CBT? A Therapist’s Guide to Understanding Each

Two of the leading therapies in the field of mental health are cognitive behavioral therapy (CBT) and dialectical behavior therapy (DBT), each with its own distinctive approach. This overview will explore the fundamental concepts of CBT and DBT, how they are applied in practice, and the potential benefits of integrating both methods for a more holistic path to mental wellness.

What is CBT?

CBT is a type of talk therapy that helps people change their negative thoughts and behaviors. It works on the idea that our thoughts, feelings, and actions are all linked. When someone is psychologically distressed, they distort their interpretation of situations, leading to negative effects on their actions. By changing the way we think, we can also improve how we feel and act. CBT is an effective treatment method for a variety of diagnoses, including anxiety, depression, obsessive compulsive disorder (OCD), post-traumatic stress disorder (PTSD), and eating disorders.

In CBT, the therapist helps the client spot negative or faulty thinking patterns by teaching them how to differentiate their thoughts apart from reality. Clients learn how their thoughts affect their feelings and practice noticing and checking their own thoughts.

What is DBT?

DBT helps people manage strong emotions, improve their relationships, and avoid engaging in harmful behaviors. DBT consists of four main skills: 

• Mindfulness keeps you focused on the present, helps you recognize your thoughts and feelings without judgment, and lowers stress.
• Emotional regulation is about managing your feelings so you don’t get overwhelmed. It helps you stay calm and handle your emotions in a balanced way.
• Interpersonal effectiveness helps you speak up for yourself and set boundaries while keeping relationships positive. You’ll learn to communicate better, handle difficult people, and respect yourself and others.
• Distress tolerance helps you handle intense emotions and equips you to manage them more effectively, leading to a more positive long-term outlook.

DBT is not limited to individual therapy and can also include skills group and phone coaching, which allows patients to call their therapist between sessions for support and advice on handling challenging situations they are facing in the moment.

DBT and CBT are effective therapies for managing mental health issues like depression and anxiety. DBT focuses on emotional regulation and relationships, while CBT targets negative thought patterns. If you’re struggling and are ready to face these issues, contacting a mental health professional is a crucial step toward getting the support you need. Seeking help is  foundational to improving your well-being.

References

Ackerman, C. E. (2024, July 29). Interpersonal effectiveness: 9 worksheets & examples (+ PDF). PositivePsychology.com. https://positivepsychology.com/interpersonal-effectiveness/ 

Cognitive behavioral therapy. (2019, March 16). Mayo Clinic. https://www.mayoclinic.org/tests-procedures/cognitive-behavioral-therapy/about/pac-20384610

McLeod, S. (2023, November 29). Cognitive behavioral therapy (CBT): Types, techniques, uses. SimplyPsychology. https://www.simplypsychology.org/cognitive-therapy.html 

Schimelpfening, N. (2023, November 2). How dialectical behavior therapy (DBT) works. VeryWell Mind. https://www.verywellmind.com/dialectical-behavior-therapy-1067402