​Dialectical Behaviour Therapy (DBT)

What is Dialectical Behaviour Therapy (DBT)?

Dialectical Behaviour Therapy (DBT) was first developed by Marsha Linehan. Dialectical means "the existence of opposites." In DBT, people are taught two opposite strategies: acceptance (i.e., that their experiences and behaviours are valid), and change (i.e., that they have to make positive changes to manage emotions and move forward). Through acceptance and change we can live a more fulfilling and joyful life. 

DBT focuses on 4 sets of skills:
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1. Mindfulness: The process of being fully aware and present in the current moment by acknowledging thoughts, feelings and behaviours as they happen, without trying to control them 
2. Emotion Regulation: The ability to manage emotions so that they do not control thoughts and behaviours.
3. Distress Tolerance: Skills on how to cope during a crisis to tolerate difficult situations without changing it
4. Interpersonal Effectiveness: Learn how to ask for what you want and how to say no in an effective manner that preserves relationships and your self-respect