Understanding DBT Therapy: A Guide for Teens, Women, and Families
Psychology for Black Girls ·
What Is DBT Therapy?
Dialectical Behavior Therapy, or DBT, is a transformative form of talk therapy developed by psychologist Marsha Linehan. Initially designed to assist those grappling with intense emotions, self-harm, and suicidal thoughts, DBT has evolved to address a wider array of mental health concerns.
The term "dialectical" refers to the ability to hold two seemingly opposing ideas simultaneously. In DBT, this balance is centered on acceptance and change: acknowledging who you are in the present while also learning effective coping strategies. It emphasizes that you are doing your best, yet there is always room for growth.
The Four Core Skill Areas of DBT
DBT is highly practical, equipping individuals with specific skills to practice in their daily lives:
Mindfulness: This skill encourages awareness of your thoughts, feelings, and bodily sensations in the moment, without immediate reaction.
Distress Tolerance: This area teaches you how to navigate crises without exacerbating the situation, utilizing techniques to calm your mind and body during intense moments.
Emotion Regulation: This skill helps you understand your emotions, reduce vulnerability to emotional overwhelm, and modify unhelpful emotional responses.
Interpersonal Effectiveness: This area empowers you to communicate your needs, assert boundaries, and maintain self-respect while nurturing relationships.
Who Can Benefit from DBT?
DBT has robust research backing its effectiveness in reducing self-harm and suicidal behaviors. It is beneficial for individuals experiencing mood swings, emotional dysregulation, borderline personality disorder, eating disorders, substance use issues, and persistent relationship conflicts.
An adapted version for adolescents, known as DBT-A, involves parents or caregivers, allowing families to learn skills together and respond to challenging moments more constructively.
A supportive therapy session can make a difference.
What to Expect from DBT Treatment
Comprehensive DBT typically encompasses several components: weekly individual therapy sessions, a weekly skills group, phone coaching for real-time support, and a consultation team to assist the therapist. Treatment duration can range from several months to a year.
Some clinicians may offer "DBT-informed" therapy, which incorporates DBT skills without the full program. While this can still be beneficial, it is essential to understand the differences when evaluating providers.
The Importance of Culturally Affirming DBT
DBT invites individuals to closely examine their emotions and relationships. For Black girls and women, these emotions are often influenced by lived experiences of racism, stereotyping, and societal expectations to remain strong. A culturally affirming clinician will validate these feelings rather than dismiss them as mere overreactions. This validation is crucial for healing, especially for Black girls, whose emotions may be misinterpreted as aggression or attitude.
Questions to Consider When Choosing a DBT Provider
What training have you received in DBT?
Do you provide comprehensive DBT or DBT-informed therapy?
Is there a skills group, and does it include phone coaching?
How do you involve parents in the treatment process for teens?
How do you integrate culture and identity into your approach?
If You Need Help Now
If you or someone you care about is experiencing thoughts of self-harm or suicide, please reach out to the Suicide & Crisis Lifeline by calling or texting 988 at any time.
Skills for Navigating Difficult Emotions
Intense emotions are not a flaw; they can be managed with the right support. Psychology for Black Girls connects Black girls, women, and families with vetted Black therapists and licensed clinicians. Explore our directory to find a provider who specializes in DBT.