Dialectical Behavioural Therapy, or DBT, is an evidence-based and highly effective therapy model that focuses on developing skills and strategies to address various mental health related concerns. It is often facilitated in group format, but can also be used in individual therapy sessions and other formats too. 

The term dialectical has two meanings. The first is ‘logical discussion of ideas’, relating to the primary method of exploring and reflecting on the lessons in DBT. The second is ‘the use of opposing forces’, referring to the general concept of DBT, which is accepting your personal experiences and feelings as valid while also recognizing the need to change your reactions and behaviours. Both concepts are present throughout the modules of DBT.

There are 4 main subjects that are focused on in DBT, typically split into 3 modules. These include Interpersonal Effectiveness, Emotional Regulation, Distress Tolerance, and Mindfulness; the latter usually being incorporated into all of the three prior modules. Each takes participants through learning about and developing several practical skills to use in order to live healthier and feel more fulfilled in life’s endeavors. 

Interpersonal Effectiveness: This module focuses on the relationships we have and build throughout our lives, and how to maintain them in a healthy manner. It includes self-reflection on objectives or goals within relationships, how to effectively achieve these goals, and how to build and maintain respect for ourselves within our relationships. 

Emotional Regulation: This module focuses on self-reflection and recognition of emotional states and their purpose, understanding our vulnerability to the influence of our emotions, and changing painful emotions or minimizing their impacts within our lives.

Distress Tolerance: This module focuses on the inevitability of experiencing various levels of distress at times throughout our lives. It includes various methods to reduce the intensity of distress and cope with its symptoms in the moment. 

Mindfulness: Recognizing the importance of mindfulness, this subject is incorporated into all of the DBT core modules. Mindfulness deserves an entire blog post of its own, but in short it has remarkably positive effects on our health and well-being when practiced regularly. It is used throughout DBT to aid in building a lasting habit of mindfulness.

Recognition of the usefulness of Dialectical Behavioural Therapy has been increasing over the past several years, with many studies indicating that it can be used to help with a variety of mental health concerns. There is even evidence that DBT can be helpful for those that do not have a diagnosed mental health disorder, but still want to learn and develop these useful skills for their daily lives.