A beginner’s guide to DBT: What to expect and how to prepare?

Dialectical Behavioural Therapy (DBT) is a type of therapy that was developed by Dr. Marsha Linehan in the 1980s. DBT is a form of cognitive-behavioural therapy that emphasizes mindfulness, acceptance, and the development of skills to manage difficult emotions. This therapy has been shown to be effective in treating a range of mental health conditions, including borderline personality disorder, eating disorders, and substance abuse disorders. If you are considering starting DBT therapy, here is what you can expect and how to prepare.

What is DBT?

DBT is a type of therapy that emphasizes the development of skills to manage difficult emotions, cope with stress, and improve relationships. It is based on the idea that people who struggle with emotional dysregulation have a hard time balancing acceptance and change. The therapy teaches clients to accept their emotions while also working to change problematic behaviors.

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Who is DBT For?

Dialectical behavioural therapy was originally developed to treat borderline personality disorder, but it has since been adapted to treat a range of mental health conditions. It is often used to treat individuals with self-harming behaviors, eating disorders, substance abuse disorders, and other conditions that involve difficulty regulating emotions.

What to Expect in Dialectical behavioural therapy

DBT typically involves individual therapy sessions as well as group therapy sessions. Individual therapy sessions are typically once a week and focus on helping the client learn and practice new skills to manage their emotions. Group therapy sessions are also once a week and provide a supportive environment for clients to practice the skills they are learning in individual therapy.

Mindfulness in DBT

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One of the key components of Dialectical behavioural therapy is mindfulness. Mindfulness is the practice of being present in the moment and observing one's thoughts and emotions without judgment. In DBT, clients are taught mindfulness skills to help them manage their emotions and reduce stress.

Emotion Regulation in DBT

Another key component of DBT is emotion regulation. Clients are taught skills to identify and manage their emotions in a healthy way. Emotion regulation skills include things like identifying and labeling emotions, using opposite action to change negative emotions, and building positive experiences to increase positive emotions.

Distress Tolerance in Dialectical behavioural therapy

It also includes skills to help clients tolerate distressing situations. These skills include things like self-soothing, distraction techniques, and radical acceptance. The goal of distress tolerance skills is to help clients stay safe and avoid harmful behaviors when they are experiencing intense emotions.

Interpersonal Effectiveness in DBT

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It also includes skills to help clients improve their interpersonal relationships. These skills include things like effective communication, assertiveness, and setting boundaries. The goal of interpersonal effectiveness skills is to help clients build healthy relationships and improve their overall quality of life.

How to Prepare for DBT

If you are considering starting this therapy, there are a few things you can do to prepare. First, it can be helpful to research the therapy and learn more about what to expect. You may also want to talk to your therapist or healthcare provider about your goals for therapy and what you hope to achieve. Talk to Gytree mental health experts to get a hand holding guidance. Finally, it can be helpful to be open and willing to try new things, as it involves learning and practicing new skills.

Is DBT Right for You?

If you are struggling with emotional dysregulation, self-harming behaviors, or other mental health concerns, it may be a good option for you. However, it is important to talk to a therapist or healthcare provider to determine if it is the right fit for your needs and goals.

DBT is a type of therapy that can be effective in treating a range of mental health conditions. The therapy emphasizes mindfulness, acceptance, and the development of skills to manage

difficult emotions, cope with stress, and improve relationships. If you are considering starting this therapy, it is important to have realistic expectations about what to expect and how to prepare.

Benefits of DBT

DBT has been shown to be effective in treating a range of mental health conditions, including borderline personality disorder, eating disorders, and substance abuse disorders. The therapy can help individuals improve their emotional regulation, reduce self-harming behaviors, and improve their overall quality of life.

DBT is not for everyone taking therapy!

While this type of therapy can be effective for many individuals, it is not a one-size-fits-all approach to therapy. Some individuals may not benefit from this , and it is important to talk to a therapist or healthcare provider to determine if the therapy is the right fit for your needs.

Finding a DBT Therapist

If you are interested in starting this therapy, it is important to find a therapist who is trained in the therapy. You can search for a therapist through the Behavioral Tech website or ask your healthcare provider for a referral.

Insurance Coverage for DBT

DBT is often covered by insurance, but coverage may vary depending on your specific plan. It is important to talk to your insurance provider to determine what is covered and what your out-of-pocket costs may be.

This is a type of therapy that can be effective in treating a range of mental health conditions. The therapy emphasizes mindfulness, acceptance, and the development of skills to manage difficult emotions, cope with stress, and improve relationships. If you are considering starting this therapy, it is important to do your research and talk to a therapist or healthcare provider to determine if the therapy is the right fit for your needs and goals. With the right support, it can help you improve your emotional regulation and build a more fulfilling life.

Tips for Preparing for DBT Therapy

If you have decided to start DBT therapy, there are several things you can do to prepare for your sessions. These include:

• Educate yourself: Learn more about the therapy and what to expect in your sessions. This can help you feel more comfortable and prepared.

• Practice mindfulness: Mindfulness is a key component of this therapy. Practicing mindfulness exercises, such as meditation or deep breathing, can help you get in the right mindset for therapy.

• Set goals: Think about what you hope to achieve through this therapy and set specific, achievable goals for yourself.

• Create a support system: Having a support system in place can be helpful as you go through this therapy. This can include friends, family members, or a support group.

What to Expect in DBT Therapy Sessions

This therapy typically consists of both individual therapy sessions and group therapy sessions. In individual therapy, you will work one-on-one with a therapist to develop specific skills and strategies for managing your emotions and behaviors. In group therapy, you will meet with a small group of individuals to learn and practice these skills together.

During your DBT therapy sessions, you can expect to:

• Learn specific skills for managing emotions: This therapy focuses on developing specific skills and strategies for managing difficult emotions, such as mindfulness, distress tolerance, and emotion regulation.

• Practice role-playing and problem-solving: In both individual and group therapy sessions, you will have the opportunity to practice real-life situations and problem-solve with your therapist and other group members.

• Receive homework assignments: Your therapist may assign you homework, such as practicing a specific mindfulness exercise or journaling, to help you reinforce the skills you are learning in therapy.

• Review progress and set goals: Throughout your therapy, you and your therapist will review your progress and set new goals for your treatment.

DBT therapy can be an effective treatment for a range of mental health conditions. By focusing on mindfulness, acceptance, and the development of specific skills, this therapy can help individuals improve their emotional regulation, cope with stress, and build stronger relationships. If you are considering starting this therapy, it is important to do your research and find a therapist who is trained in the therapy. With the right support and resources, this therapy can help you achieve your goals and build a more fulfilling life.