DBT Therapy
Introduction to DBT Therapy
Dialectical Behavior Therapy (DBT) is a type of cognitive-behavioral therapy that focuses on providing therapeutic skills in four key areas: mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness. The therapy combines strategies for acceptance and change, encouraging individuals to accept themselves and their situations while also working towards positive behavioral changes. DBT emphasizes the development of a collaborative and validating therapeutic relationship, and helps individuals manage intense emotions, reduce self-destructive behaviors, and improve relationships, ultimately leading to a more balanced and fulfilling life. DBT Therapy is available at Gofman Therapy and Consulting, serving clients in Virginia and Connecticut.
What is DBT therapy?
Dialectical Behavior Therapy (DBT) is a form of cognitive-behavioral therapy developed by Dr. Marsha Linehan, initially aimed at treating borderline personality disorder but now widely applied to various mental health issues. DBT combines acceptance and change strategies to help individuals manage emotional dysregulation and build a life worth living. The key principles of DBT include:
Mindfulness: Focusing on being present in the moment.
Distress Tolerance: Coping with painful situations without resorting to harmful behaviors.
Emotion Regulation: Understanding and modulating emotions.
Interpersonal Effectiveness: Enhancing communication and relationship skills.
The primary goals of DBT are to reduce self-destructive behaviors, improve emotional stability, and foster healthier relationships. By focusing on these objectives, DBT aims to help individuals lead more balanced, resilient, and fulfilling lives.
how DBT therapy works
Our DBT therapy in Connecticut and Virginia employs a variety of techniques and exercises to help individuals develop skills in the core areas of mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness. Some of these techniques and exercises include:
Mindfulness
Mindful Breathing: Focusing on breathing to stay present.
Body Scan: Paying attention to physical sensations from head to toe.
Observing Thoughts: Noticing thoughts without judgment or attachment.
Distress Tolerance
STOP Skill: Stop, Take a step back, Observe, Proceed mindfully.
TIP Skill: Temperature, Intense exercise, Paced breathing, Paired muscle relaxation.
Self-Soothing: Engaging the senses to create a calming effect (e.g., listening to music, using comforting scents).
Emotion Regulation
PLEASE Skill: Treating Physical Illness, balanced Eating, Avoiding mood-altering substances, balanced Sleep, Exercise.
Opposite Action: Acting opposite to the emotional urge when emotions are unjustified.
Building Mastery: Engaging in activities that build confidence and a sense of accomplishment.
Interpersonal Effectiveness
DEAR MAN: Describe, Express, Assert, Reinforce, Mindful, Appear confident, Negotiate.
GIVE Skill: Be Gentle, act Interested, Validate, use an Easy manner.
FAST Skill: Be Fair, no Apologies, Stick to values, be Truthful.
Benefits of DBT Therapy
Dialectical Behavior Therapy (DBT) can lead to significant emotional and mental health improvements, including:
Reduced Self-Destructive Behaviors
Improved Emotional Regulation
Enhanced Interpersonal Relationships
Increased Mindfulness
Better Distress Tolerance
Higher Self-Esteem and Confidence
Reduced Symptoms of Mental Health Disorders
Increased Resilience and Adaptability
Improved Overall Quality of Life
By addressing the underlying emotional and behavioral issues and teaching practical skills, DBT helps individuals create lasting positive changes and lead healthier, more balanced lives.
Who can benefit from DBT therapy?
Dialectical Behavior Therapy (DBT) can be used to treat a variety of conditions and symptoms across different demographics. Originally developed for borderline personality disorder (BPD), DBT has since been adapted to address a wide range of mental health issues. Suitable conditions and symptoms for DBT treatment include:
Borderline Personality Disorder (BPD)
Chronic feelings of emptiness
Intense and unstable interpersonal relationships
Impulsive behaviors and self-damaging actions
Emotional dysregulation
Recurrent suicidal behaviors or self-harm
Persistent sadness or low mood
Feelings of hopelessness or worthlessness
Lack of interest or pleasure in activities
Difficulty concentrating or making decisions
Excessive worry or fear
Panic attacks
Social anxiety
Generalized anxiety
Post-Traumatic Stress Disorder (PTSD)
Flashbacks or intrusive memories
Avoidance of trauma-related stimuli
Hyperarousal or heightened startle response
Emotional numbness or detachment
Substance Use Disorders
Dependence on or abuse of drugs or alcohol
Inability to control substance use
Continued use despite negative consequences
Anorexia nervosa
Bulimia nervosa
Binge eating disorder
Bipolar Disorder
Extreme mood swings, including manic and depressive episodes
Impulsive and risky behaviors
Self-Harm Behaviors
Cutting, burning, or other forms of self-injury
Chronic Suicidal Ideation
Persistent thoughts of suicide or planning suicide
DBT can be effectively used across various demographics, including adolescents and adults.
DBT's structured approach and emphasis on skill-building make it adaptable to diverse populations, helping individuals develop healthier coping mechanisms and improve their overall quality of life.
meet our DBT therapists:
Getting started with DBT therapy
Ready to begin DBT therapy in Connecticut or Virginia? Contact Gofman Therapy and Consulting today to schedule an appointment with one of our experienced DBT therapists, serving clients across both states. Our friendly staff will assist you in setting up an initial consultation where you'll discuss your specific needs and goals, and be matched with a qualified DBT therapist. You can also inquire about session availability, insurance coverage, and any other questions you may have. With convenient scheduling options, as well as virtual and in-person availability, you can easily find a time that fits your busy life, making it simple to begin your journey toward improved psychological flexibility and well-being.
If you’re looking for DBT therapy in Connecticut or Virginia, Gofman Therapy and Consulting offers both virtual and in-person DBT therapy options. Reach out to schedule your initial consultation and start building essential life skills today.