Thriving in Turbulence: How DBT Can Benefit You

Life is full of ups and downs. Whether you are struggling with a difficult friendship, going through a break up, having a hard time at work, or frustrated by your relationship with your parents—all of it can feel challenging to navigate. While we aren’t able to necessarily change the outcome of these issues, we can prepare ourselves with tools to help us weather these storms more effectively. One of these tools is dialectical behavior therapy (DBT), a powerful therapeutic approach that can help you handle life situations in a more balanced way.

What is DBT?

DBT was originally developed to treat individuals with borderline personality disorder, but its principles and techniques have since been adapted for a wide range of issues from anxiety and depression to relationship problems and substance abuse. At its core, DBT is about learning to simultaneously balance acceptance and change, helping you to accept yourself and your circumstances while also working toward positive change. DBT techniques focus on  acknowledging and accepting, which are often contradictory feelings, without getting caught up in them. One of the unique aspects of DBT is its focus on validation, both from others and from yourself. By learning to validate your own experiences and feelings, you can develop a greater sense of self-compassion and resilience, which can be invaluable in difficult times.

DBT Skills to Practice

One of the key skills taught in DBT is mindfulness, the practice of being present and aware in the moment. Mindfulness can help you stay grounded and focused, even when the world around you feels chaotic. By learning to observe your thoughts and feelings without judgment, you can gain a greater sense of control over your emotions and reactions. We’re all busy and sometimes the idea of mindfulness can feel daunting—who has time to meditate for ten minutes in the middle of the day, right? Try one of these one-minute mindfulness exercises next time you’re feeling dysregulated.

Another important skill taught in DBT is distress tolerance, which involves learning how to cope with crisis situations without making things worse. This can be particularly useful in times of high stress or upsetting emotions, as distress tolerance allows you to stay calm and think clearly despite overwhelming events.

Interpersonal effectiveness is another key component of DBT, teaching you how to communicate more effectively and set boundaries in your relationships. This can help you build stronger, healthier connections with others, leading to greater overall satisfaction with your relationships.

Is DBT Right for Me?

Research has shown that DBT can be highly effective in helping people cope with a variety of challenges. For example, a study published by the Harvard Health Medical School found that DBT was effective in reducing suicidal behavior and helping individuals with borderline personality disorder, depression, eating disorders, substance abuse, or post-traumatic stress disorder. But that doesn’t mean DBT is only effective for these types of challenges. DBT can also benefit anyone looking to improve their overall quality of life. By learning the skills taught in DBT, you can learn to navigate challenges with greater ease and resilience, leading to a more fulfilling and meaningful life. 

DBT’s Powerful Impact

DBT is a powerful tool that can help you thrive in the most challenging of times. By learning to balance acceptance and change, practicing mindfulness, developing distress tolerance, and improving interpersonal effectiveness, you can build the resilience and skills needed to navigate life’s variety of situations.

References

Corliss, J. (2024, January 22). Dialectical behavior therapy: What is it and who can it help? Harvard Health. https://www.health.harvard.edu/blog/dialectical-behavior-therapy-what-is-it-and-who-can-it-help-202401223009 

Dialectical behavior therapy. (n.d.) Psychology Today. https://www.psychologytoday.com/us/therapy-types/dialectical-behavior-therapyLamoreux, K. (2021, September 28). One-minute mindfulness exercises. Psych Central. https://psychcentral.com/health/minute-mindfulness-exercises