what are the six main points of dialectical behavior therapy

Dialectical Behavior Therapy, commonly known as DBT, is a comprehensive and evidence-based type of talk therapy that focuses on treating a wide range of mental health conditions. It was developed by psychologist Marsha M. Linehan in the late 1980s and is designed to help individuals with intense emotions, such as those with borderline personality disorder, by teaching them to accept and modify negative thoughts and behaviors.

The Six Main Points of DBT

1. Dialectical Thinking: DBT encourages clients to embrace the coexistence of seemingly opposing perspectives and to integrate them into a balanced understanding. This involves moving away from black-and-white thinking towards a more flexible, nuanced viewpoint.

• • DBT clients learn to recognize their internal experiences without feeling overwhelmed by them, and to make healthier choices and implement healthy coping mechanisms.

2. Mindfulness: Mindfulness is a core component of DBT that involves cultivating non-judgmental awareness of one's thoughts, emotions, and sensations. DBT emphasizes this practice to help clients manage their emotions better, reduce impulsive behaviors, and develop a sense of calmness and clarity.

• • DBT clients develop greater insight into their emotional states, enable mindful awareness, and cultivate a nonjudgmental acceptance of all phenomena, including their own thoughts and feelings.

3. Emotion Regulation: DBT focuses on learning strategies for understanding, managing, and modifying emotional responses. It teaches specific emotional regulation skills, including labeling emotions accurately and utilizing 'opposite action' techniques.

• • The goal of DBT's emotion regulation skills is to empower clients to control their emotions effectively and minimize vulnerability to painful emotions caused by situations outside their control.

4. Distress Tolerance: In DBT, individuals are taught how to cope with negative emotions and difficult situations without relying on harmful behaviors. DBT's distress tolerance skills include distractation, self-soothing, and improved situation management techniques.

• • DBT's distress tolerance teachings help clients navigate through distressing moments and develop resilience against the emotional pain that can arise from challenging internal experiences or situations.

5. Interpersonal Effectiveness: DBT teaches patients interpersonal effectiveness, which means improving communication and relationship-building skills. It covers assertiveness, empathy, and conflict resolution, which can be particularly beneficial in maintaining healthy relationships.

• • DBT helps clients build stronger connections with others, improve relationships with partners, family, and close friends, and reduce interpersonal conflicts.

6. Validation and Supportive Environment: DBT involves clients in validating their emotions and experiences, which helps them feel heard, understood, and valued. A supportive environment also fosters a solid therapeutic alliance and a strong therapeutic bond between the therapist and the patient.

• • The DBT therapist's goal is to create a secure and validating environment, where clients can share their experiences and emotions without fear of judgment or retaliation, which can strengthen the therapeutic ties within the therapy relationship.

These six main points work together to create a comprehensive and balanced approach to personal growth and emotional well-being. DBT has been shown to be effective in treating a wide range of mental health conditions, including borderline personality disorder, depression, anxiety and more.