Are you having trouble controlling your emotions? Let's talk about DBT (Dialectical Behavior Therapy)!

Do you sometimes feel that even the smallest things make you feel very sad, angry, or upset? Are you unable to control those feelings and feel helpless? Living with such intense feelings is very difficult. Today, we are going to talk about a very successful special treatment method that is designed to help people like that. This is called DBT, which stands for Dialectical Behavior Therapy.

Simply put, what is DBT?

DBT is a form of talk therapy. It is based on the CBT, which we have all heard of, which is Cognitive Behavioral Therapy . However, DBT is specifically designed to help people who experience very intense and severe emotions.

Simply put, CBT therapy helps us understand how the way we think affects our feelings and behavior. DBT goes a little further than that.

The word "dialectical" means "bringing together two opposing ideas." This is what happens in DBT therapy. That is:

1. Acceptance: "Yes, I feel this way right now, I have this problem, that's the truth." It helps you accept your situation.

2. At the same time, work towards positive change (Change) : After accepting the situation, we will help you overcome it, change harmful behaviors, and improve your life.

This treatment method was developed in the 1970s by an American psychologist named Marsha Linehan.

Who does DBT therapy help?

DBT is a very effective treatment for people who have difficulty managing and regulating their emotions. Research has shown that it provides significant relief, especially for those with the following mental health conditions:

The important thing is that all of these conditions have one thing in common. That is, they use unhealthy, unhealthy ways to control their intense, negative emotions. DBT therapy teaches them how to deal with their emotions in a healthy way instead of using unhealthy ways.

How does DBT therapy work?

The main goal of a DBT therapist is to create the balance between acceptance and change that we discussed earlier. The therapist helps you learn new skills to better regulate your emotions.

DBT treatment typically consists of four parts:

1. DBT Pre-assessment

2. Individual therapy

3. Skills training in groups

4. Telephone crisis coaching

Let's now look at each of these parts separately.

1. DBT Pre-assessment

Before you start treatment, your therapist will talk to you to see if this treatment is a good fit for you. They will ask you questions and explain how DBT works. If you are interested in this treatment, they will ask you to commit to it for a set period of time.

2. Individual Therapy

In this, you meet with your therapist alone once a week. Each session lasts about 40-60 minutes. These individual meetings have several main goals:

• If you have suicidal thoughts or self-harming behaviors, helping to reduce them and keep you safe .
• Limiting behaviors that interfere with treatment.
• Helping you achieve your life goals and improving your quality of life.
• Teaching you new skills that you can use to replace your negative behaviors.

Often, your therapist will ask you to keep a daily journal of your feelings and actions. This is called a "diary card." It's like a little diary where you write down your feelings and actions for the day. You should bring this to each session. Then, both you and your therapist can decide what is most important to talk about that day.

3. Skills Training in Groups

This is a little different. In this, the therapist teaches you new skills with a group of other people. But this is not "group therapy." That is, it is not a place where you talk about your personal problems with everyone. It is like teaching in a classroom, a place where you learn new things.

There are four main skills taught in DBT therapy. These are very useful in your everyday life.

4. Telephone Crisis Coaching

This is another important feature of DBT. It means that you can call your therapist for help in an emergency, between your treatment sessions.

For example:

• If you suddenly feel like harming yourself.
• If you feel stuck trying to apply a skill you've learned in your daily life, get advice on what to do at that time.

However, the therapist will set clear limits on when and under what rules you can talk to. These phone calls are usually short, and they are not a substitute for individual or group sessions.

How do I find a good DBT therapist?

Finding a good therapist can sometimes be a time-consuming and difficult task. But don't worry about it. The best thing you can do is ask your family doctor , whom you trust, about this. He or she will be able to refer you to someone suitable.

Additionally, if you have a therapist you're interested in, it's a good idea to ask them a few questions like these:

• "What is your training in DBT?"
• "Are you doing the full DBT treatment? Or is it a modified version of it?"
• "Are you a member of a DBT counseling group?"
• "What is your policy regarding phone calls or emails on weekends?"
• "How much time do you expect me to dedicate to this entire treatment process?"

What are the benefits and challenges of DBT therapy?

Research has shown that DBT therapy is particularly helpful for people with BPD. The benefits include:

• Decreased self-harming behaviors and anger.
• Reduction in the number of days spent in hospital.
• Reduced drug and alcohol use.
• Decreased depressive symptoms.

However, DBT is not for everyone, and it is not easy.

DBT can be very successful for you if you are prepared for these things:

• If you really want to make a positive change .
• Be fully committed to treatment and be ready to do your homework .
• If you are ready to focus on the present and the future , instead of dwelling on the past.
• If possible, participate in group sessions with others.

How long does this treatment take?

DBT treatment typically takes at least 6 months to a year . But everyone is different. Mental health issues are complex. So don't expect all your problems to go away in a year. Conditions like BPD, in particular, can take years to treat.

Don't worry about time. The most important thing is that you seek help. Even a small improvement is a big improvement.

What to do in an emergency?

It is very important to attend your treatment sessions regularly.

If you have an emergency, such as suicidal thoughts, talk to your therapist if you can.

If you can't reach your therapist, don't panic. Call the NIMH Mental Health Helpline at 1926 immediately. They are available 24 hours a day to help you. Or go to the Emergency Department (ETU) of your nearest hospital.

DBT is a very effective treatment for people who are struggling with intense, negative emotions. Finding a therapist who is a good fit for you can be difficult and time-consuming. But don't give up. The sooner you start treatment and commit to it, the sooner you can start living a better life.

DBT, Dialectical Behavior Therapy, Mental Health, Emotion Regulation, Therapy, Psychological Treatment, Borderline Personality Disorder, BPD, Stress, Depression