Can DBT (Dialectical Behavior Therapy) Help Improve Your Relationships in Lancaster PA?

Dialectical Behavior Therapy (DBT) originally had its focus on the treatment of those suffering from borderline personality disorder but soon became a treatment option for individuals struggling with eating disorders, bipolar disorder, depression, PTSD, and substance abuse. Apart from helping patients to develop appropriate coping skills; this therapy also serves as an aid to improve communication and relationship dynamics. 

DBT focuses on helping individuals regulate their emotions, tolerate stressful and distressing moments, practice being in the present through mindfulness and communicate their wants, needs, and boundaries effectively with others. These are ideal building blocks for successful interaction in relationships. Let’s take a look at how you can implement DBT strategies in your relationship. 

DBT consists of four modules 

Mindfulness

Being mindful allows the patient to bring themselves to the present moment and build on their awareness without judgement. When individuals are in an argument it could be helpful to ‘pause’ the conversation and become mindful of the situation, check in with their emotions and physical sensations (all without judgement) and then take the time to calmly respond. Practicing mindfulness through meditation also allows the individual to sit with their feelings and increase their tolerance of discomfort, indirectly allowing for better communication. 

Distress Tolerance 

For those struggling with unhealthy coping skills or destructive urges, distress tolerance teaches the individual to tolerate those triggers and emotional crises through practicing distracting activities, self-soothing, improving the moment, or manipulating physical symptoms through changing their body temperature. Practicing these skills as individuals would assist in dealing with triggers that come up during an argument or misunderstanding. 

Emotional Regulation 

If you are struggling to relay your feelings and emotions to your partner this skill would come in very handy. It teaches you to identify your emotions and regulate them accordingly. Sometimes we have trouble identifying what we are feeling and this could add to the frustration and feeling of being misunderstood. Emotional regulation also encourages you to take a look at other things that could be influencing your emotions such as exercise, stress levels, balanced meals, sleeping patterns, and substance abuse. 

Interpersonal Effectiveness

This is probably the most crucial skill when it comes to maintaining good communication in your relationships. It will help you understand your wants and needs and how to confidently communicate them, as well as set boundaries and deal with conflict. If you are struggling with being assertive or confident in your communication this would be tremendously helpful. 

Through dialectical therapy, we aim to find a balance between opposing forces. Instead of black and white thinking, and assumptions about others, we want to learn to challenge cognitive distortions through practical skills. DBT could help you develop your perspective about yourself and the world around you, assist you in maintaining healthy relationships and teach you to respect, love and care for yourself. 

If you want to learn more about how you can integrate DBT skills in your relationship therapy, book a session today.