What is DBT?

Would DBT be worth it for you?

If you're considering DBT therapy, we’re here to help you weigh in on the pros and cons of DBT therapy so you can make an informed decision that suits your needs.

Dialectical Behaviour Therapy, or DBT for short is a therapeutic approach that combines elements of cognitive-behavioural therapy (CBT) with mindfulness techniques.

Developed by the renowned psychologist Dr. Marsha Linehan, DBT is designed to help patients achieve emotional regulation, enhance their interpersonal skills, and foster resilience.

How Do I Know If I Need DBT?

Understanding the pros and cons of DBT therapy might help you determine if DBT therapy is right for you, all starting with recognizing certain signs and challenges in your life. If you’re dealing with any of the following, you might want to explore DBT:

• Persistent emotional instability and mood swings, feeling like you’re on an emotional roller coaster and struggling to maintain a stable mood.

• Difficulty managing intense or overwhelming emotions, particularly anger, sadness, or anxiety.

Frequent conflicts in relationships due to emotional dysregulation, like having relationships marred by arguments and misunderstandings caused by your emotional responses.

Who Can Benefit from DBT?

Although Dialectical Behaviour Therapy was initially founded during suicide research, it’s become a pretty versatile approach that can help a wide range of individuals who are grappling with emotional or psychological challenges. Here are a few common ones:

BPD (Borderline Personality Disorder)

DBT is most well-known for treating Borderline Personality Disorder (BPD), which is characterized by emotional instability, impulsive behaviours, and unstable relationships. DBT can help those with BPD through:

• Emotional management, so individuals can navigate the intense emotional fluctuations they often experience.

• Suicidal ideation and self-harm, so patients can have tools to reduce these harmful tendencies.

• Improved self-esteem and relationships, developing healthier, more stable relationships.

Anxiety

Anxiety affects millions of people, whether chronic, acute or occasional. DBT therapy for anxiety can help in many ways, like:

• Providing coping strategies to manage anxious thoughts and sensations effectively, ultimately empowering individuals to confront and overcome their anxiety-related challenges.

• Offering mindfulness techniques, helping individuals become more aware of their anxious thoughts and feelings. This heightened self-awareness can reduce the impact of anxiety on their overall well-being.

ADHD

While DBT is not primarily designed as a treatment for Attention-Deficit/Hyperactivity Disorder (ADHD), it can still be a valuable complementary approach for individuals facing ADHD-related difficulties, like:

• Helping with impulse control, which can be particularly useful in managing impulsive behaviours and decision-making.

• Promoting time-management skills, and providing valuable strategies for organizing and prioritizing tasks, leading to increased productivity.

• Supporting emotional dysregulation, helping those with ADHD cope more effectively with their emotional responses.

This is not an exhaustive list, as DBT therapy for OCD, depression, and other issues is practiced, too.

The Pros and Cons of DBT

Now that you know a little more about DBT, let’s dive into the nitty-gritty of the pros and cons of DBT therapy, starting with the pros:

Pros

• Effective for BPD: As mentioned before, one of DBT's standout strengths is its remarkable effectiveness in treating Borderline Personality Disorder (BPD). It's not an exaggeration to call it the gold standard for BPD therapy, because it equips individuals with the tools to manage the emotional roller coaster often associated with BPD and reduces self-harm and suicidal behaviours.

• Helps with emotional regulation: DBT teaches valuable skills for managing and regulating intense emotions, whether you struggle with overwhelming anger, sadness, or anxiety.

• Helps with interpersonal effectiveness, especially for those who face challenges in their relationships. DBT can help individuals improve communication, resolve conflicts, and build healthier, more satisfying relationships.

• Offers mindfulness practices that promote self-awareness and stress reduction, helping patients stay grounded and present in the moment, and reducing emotional reactivity.

• Exists as a structured approach, making it easy to track your progress over time. The structured nature of DBT sessions can help create a sense of stability and predictability.

• Offers individualized treatment: And just as much as there is structure, DBT also isn't a one-size-fits-all approach. Therapists can tailor the therapy to your individual needs, ensuring a personalized and responsive treatment plan, even as more tactical, hands-on sessions, like DBT art therapy!

• Can combine multiple techniques: DBT draws on elements of cognitive-behavioural therapy (CBT) and incorporates acceptance and change strategies.

• Offers group support options: Group therapy sessions in DBT provide a unique sense of community. Sharing experiences and learning from others who face similar challenges can be immensely reassuring and motivating.

• Reduces self-harm: One of the most significant benefits of DBT is its track record in reducing self-destructive behaviours, particularly in individuals prone to self-harm or suicidal thoughts.

• Helps individuals develop coping strategies: DBT equips individuals with practical coping strategies that extend beyond the therapy room. These skills can be applied to various life challenges, offering long-term benefits.

Cons

• Could be time-consuming: As with most therapy options, DBT demands a significant time commitment, sometimes involving one or more sessions per week. It’s important to be committed before signing up.

• It could take a while to find a qualified therapist: Locating qualified therapists, specifically DBT specialists, can be challenging particularly in areas where DBT services are limited. (If you’re looking for DBT therapy in Ontario, we offer free consultations to help make the process faster and easier for you!)

• Could be expensive: The DBT therapy cost, especially when combined with individual and group sessions, could be a financial burden for some individuals, especially if the only DBT therapist near you is out of your insurance network.

• Homework and practice: Success in DBT often requires not just showing up to your sessions, but consistent practice and homework outside of therapy sessions.

Hopefully, this gave you a little “DBT therapy for dummies” look into what DBT or even DBT-informed therapy (a methodology that incorporates some but not all elements of DBT) could feel like for you.

How to Get Started with DBT

Now that you know the ins and outs and pros and cons of DBT therapy, contact Access Therapy today for a free consultation if you’re looking for an Ontario therapist. Our qualified team would love to help you get closer to discovering if DBT (or another approach) might be right for you!