Dialectical Behavior Therapy (DBT) Skills for Emotion Regulation
The emotion regulation skills training provided at the Center for Cognitive Behavioral Therapy and Mindfulness is based on Dialectical Behavior Therapy. At this time, the Center for Cognitive Behavioral Therapy and Mindfulness does not offer full Dialectical Behavior Therapy, which involves individual therapy, weekly 2-hour group skills training, and coaching calls. However, we do offer DBT skills training in 50-minute individual sessions. A growing research base has shown that DBT skills training alone can be very effective for a variety of issues, including depression, anxiety, trauma, interpersonal issues, aggression, impulsivity, and disordered eating.
Four types of DBT Skills
Mindfulness. DBT mindfulness skills focus on living intentionally in the present moment. The goals of a DBT mindfulness practice are to observe our thoughts, emotions, behaviors, and senses without judgment, in order to experience reality as it is.
Interpersonal effectiveness. DBT interpersonal effectiveness skills help you develop new relationships, strengthen current relationships, and manage conflicts with others. These skills will help you learn how to ask others for what you want, say no to things you do not want, and express your opinions clearly and effectively. These skills also focus on helping you create and maintain balance in your relationships.
Emotion regulation. DBT emotion regulation skills help you identify and describe your emotions, cope with difficult emotions, and decrease suffering that comes with painful emotions. Again, the goal is not to get rid of unpleasant or unwanted emotions entirely, but to learn how to respond to emotions in a more effective way.
Distress tolerance. DBT distress tolerance skills help you manage crisis situations without making things worse. Pain and distress are a part of life, and distress tolerance skills help you live with these emotions so you can better tolerate crisis situations and not let them interfere with your goals and ability to live a meaningful life.