Dialectical Behavior Therapy

Dialectical Behavior Therapy (DBT) is an empirically supported approach that equips individuals with the tools to regulate intense emotions and cultivate enriching relationships. Building on the foundation of Cognitive-Behavioral Therapy (CBT), these evidence-based techniques are widely recognized as the pinnacle of emotional resilience and personal growth. The term “dialectical” refers to integrating contradictory forces—balancing acceptance with the need for change.

At Sacramento Mental Health, DBT is more than a therapeutic modality; it’s a pathway to transformation. Originally developed to address borderline personality disorder (BPD), DBT has broadened its reach, proving effective for a spectrum of psychological issues.

DBT at Sacramento Mental Health offers valuable strategies for managing:

Anxiety disorders
Various personality disorders
Diverse mood disorders
Post-traumatic stress disorder (PTSD)
Substance use disorders (SUD)

Embrace the dual principles of acceptance and change with us, and experience the profound impact DBT can have on your life’s journey.

Acceptance Skills

Mindfulness

Mindfulness involves fully engaging with the present moment, encompassing all internal and external experiences. Supported by the scientific principles of neuroplasticity, mindfulness is a fundamental element embraced by numerous global philosophies. Within the framework of DBT, mindfulness is primarily about observing and describing.

Observing entails experiencing sensations directly without attaching descriptions or labels. It involves noticing or recognizing experiences as they occur. One of the key benefits of this practice is that it quiets the mind, allowing individuals to perceive their environment without the ongoing interference of internal commentary.

Describing, on the other hand, involves articulating observations. It’s the process of using language to label what has been observed. This skill is essential for effective communication and self-regulation. It allows individuals to identify recurring thoughts that may trigger tension, stress, or physiological reactions like shortness of breath. By recognizing and naming these thoughts and feelings neutrally, individuals can observe their effects without judgment, gaining deeper insights into their own mental processes.

Distress Tolerance

Distress tolerance refers to an individual’s ability to manage their emotional responses to stressful situations. Those with low distress tolerance may find themselves easily overwhelmed by minor stressors, leading to adverse mental and behavioral outcomes. However, several straightforward strategies can enhance one’s ability to cope with distress.

One effective method is distraction, which involves using various tactics to shift focus away from distressing feelings. Improving the situation includes techniques designed to make challenging circumstances more tolerable. This could involve imagining a calm setting, finding positives in the situation, or taking a break to engage in a pleasurable activity.

Another technique is the Pros and Cons method, which helps in evaluating the potential advantages and disadvantages of confronting or avoiding a stressful situation. This can be particularly useful for making swift decisions that consider the bigger picture.

Self-soothing is about learning to calm oneself to manage intense emotions effectively. This may involve engaging different senses—such as sight, sound, smell, or touch—to anchor oneself in the present moment and mitigate the impact of stressful situations.

Change Skills

Interpersonal Effectiveness

Achieving success in relationships requires surrounding yourself with individuals who support your goals. The objective is to rejuvenate existing relationships, forge rewarding new connections, and reduce the impact of detrimental ones. It’s essential for relationships to find equilibrium and to adapt to shifts in this balance with acceptance.

Interpersonal effectiveness skills are developed through learning; they are not simply a result of innate intuition. Cultivating positive relationships can be challenging, especially when an internal critic hinders forming meaningful connections, potentially blocking opportunities for personal growth and happiness. However, with well-honed interpersonal skills, everyone involved can have their needs met while maintaining healthy boundaries.

Emotional Regulation

Emotional regulation involves activities that adjust the intensity of emotions, but it does not mean suppressing or ignoring them. Rather, it’s about gaining mastery over one’s emotions by developing a range of techniques to manage them effectively. This ability to control emotions allows an individual to modify both their feelings and how they express them.

Every day, we encounter numerous intense emotional triggers. It’s common to react to negative thoughts and emotions. Emotional regulation serves as a filter that helps an individual stay informed about the essential messages within their thoughts and feelings. It allows them to prioritize this information in a manner that is manageable and not overwhelming.

How Treatment Centers Can Help

At Sacramento Mental Health, we incorporate elements of Dialectical Behavior Therapy (DBT) to equip clients with crucial behavioral techniques that enhance their ability to cope.

Individual therapy provides a tailored approach, boosting clients’ motivation to utilize their skills in practical scenarios. This typically involves weekly one-on-one sessions that coincide with skills group meetings, with each session lasting around an hour.

Furthermore, facilities often offer phone coaching or immediate problem-solving assistance to help clients apply their skills to real-time challenges, thus reinforcing the use of DBT principles beyond the therapy room. This support allows clients to reach out to their therapists, who act as life coaches during critical moments, ensuring ongoing access to therapeutic advice. For those in residential treatment, there is enhanced access to therapeutic resources and direct interaction with DBT professionals, creating a thorough and supportive treatment environment.