Do you feel like you’re on an emotional rollercoaster? Do you experience your emotions more intensely than others? Do you find yourself spiraling in a tough situation? These common reactions can be overwhelming and disruptive. Consider a type of therapy called dialectical behavior therapy or DBT. DBT teaches you skills to take control of your thoughts, emotions, and relationships. It seeks to balance acceptance of yourself and your life with efforts to make meaningful behavior changes. This therapy can help guide you towards a more fulfilling personal and work life.
DBT can help you:
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Learn to manage your emotions. One of the basics of DBT is learning effective ways to cope and manage intense emotions. Everyone feels overwhelmed by emotions like anger, sadness, or anxiety at times. DBT teaches you how to identify and label these emotions. This can help you understand and better control your emotions. By understanding your emotions, you can respond to them in healthier and more productive ways.
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Practice mindfulness. Another key part of DBT is developing mindfulness skills. Mindfulness is about being fully present in the moment, without judgment. It helps you observe your thoughts, feelings, and surroundings. It also helps you avoid worrying about things in the past or future.
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Build interpersonal skills. DBT also focuses on building effective interpersonal skills and maintaining healthy relationships. Communication is key. DBT helps you develop assertiveness, active listening, and problem-solving skills. You'll learn how to express your needs and set boundaries.
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Manage difficult situations. Learn ways to cope with stress and discomfort. DBT uses methods like deep breathing, taking a break, or doing an activity that distracts you from the situation. This helps you survive a crisis without behaving in ways that makes things worse.
DBT was first developed to help suicidal people and those with borderline personality disorder. It has since been used to treat all kinds of mental health conditions and substance abuse disorders. For DBT, you will likely meet with a trained therapist weekly. You may also have group therapy where you share with others who have similar issues. You may be given “homework” to practice new skills. DBT can take 6 months to a year or longer.
Home care
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If you have been given a prescription for medicine, take it as directed. Don't change or stop your medicine without talking with your healthcare provider. Talk to your provider if you experience side effects. These can usually be managed by adjusting the dosage or changing the type of medicine.
Follow-up care
Follow up with your healthcare provider, or therapist as advised. Let them know if this condition doesn't improve or gets worse.
Crisis care
Call your therapist if you have thoughts of harming yourself or others. If your therapist is not available call or text the Suicide and Crisis Lifeline at 988, you will be connected to trained crisis counselors. An online chat option is also available . 988 Suicide & Crisis LifelineThis service is free and available 24/7.
Call 988 if you:
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Have suicidal thoughts, a suicide plan, and a way to carry out the plan
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Have serious thoughts of hurting someone else
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Are experiencing severe distress and have no immediately available support.
Remember, it's OK to feel overwhelmed. Reaching out for help is a brave and important step. DBT can make a big difference in your life.
