Dialectical Behavior Therapy

How can Dialectical Behavior Therapy help me?

Have you been in counseling before but felt you were missing the “how-to’s”?
Were you tired of just talking about how you feel and what you think but wanted to know what exactly you could do to feel better?
Maybe this is your first time trying counseling & you want to learn skills to help you cope better & not just talk about it?

Dialectical Behavior Therapy (DBT) is a well-researched and comprehensive counseling treatment approach based heavily on skills you learn to help you cope better so you can feel better. These are very simple skills to learn & have helped millions of people decrease anxiety, stress, improve depression, among other issues.

How is Dialectical Behavior Therapy different than other therapies?

DBT works by teaching you actual skills and tools that can be applied throughout your life, which we can integrate into the counseling process to help improve your well-being. This approach not only aids in recognizing the triggers of challenging feelings but also provides effective strategies to cope with and minimize them. For example, DBT can enhance assertiveness skills, allowing you to communicate your needs clearly and comfortably decline requests that do not align with your goals.

Often likened to a “toolbox,” DBT equips you with diverse tools to navigate life’s challenges. Just as you would choose a hammer for certain tasks and a wrench for others, learning DBT empowers you to select the right strategy to handle various situations with calmness and confidence.

It's important to note that while we integrate DBT techniques into our practice, we do not offer a structured, traditional DBT program. Instead, our approach combines DBT with other modalities, including CBT, psychodynamic therapy, and mindfulness-based strategies. If you’re specifically looking for a more conventional DBT framework, we encourage you to explore additional resources such as psychologytoday.com for options available in your area.

What is Dialectical Behavior Therapy good for?

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Developed by Marsha Linehan, Ph.D. at the University of Washington in the early 1990s, Dialectical Behavior Therapy (DBT) was originally designed as an innovative and integrative counseling treatment for a select group of clients. Its initial focus was on individuals with borderline personality disorder, but its success in treating this population has led to increased popularity. Research has consistently shown DBT to be highly effective, easy to learn, and beneficial for a wide range of issues, including PTSD, anxiety, and depression.

At Marin Integrative Therapy, we have found DBT to be helpful for a diverse array of clients. This is why we have dedicated time to fully understand, learn, and integrate DBT into our practice, obtaining full certification in the process. Our therapists not only understand the theory behind the skills but have also practiced them firsthand, allowing us to appreciate their function and adapt them to meet the unique needs of our clients effectively. We recognize the profound impact that DBT can have on individuals striving for improved mental health and overall well-being.

How do we use Dialectical Behavior Therapy with our clients?

In its truest form, DBT separates skills training from individual counseling, requiring clients to attend weekly skills training groups in addition to being in ongoing and weekly counseling.

Our licensed therapists offer an effective modified approach and are dedicated to guiding each individual on their journey toward improved mental health, addressing issues such as stress, anxiety, depression, and grief with care and professionalism.

One of the key assumptions of DBT is that while we may not have caused all of our problems, we are the only ones capable and responsible for fixing them.

Kevin and Beth incorporate DBT skills within the individual counseling session teaching you the skills that will be of most benefit for you.

These are the basic skills modules taught with the Dialectical Behavior Therapy model. We work with you to find what particular skills will work best for your own unique individual needs.

Core Mindfulness - being present and non-judgmentally aware in the moment

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This is probably the skill we teach our clients the most. So much research has now shown that Mindfulness, which can or cannot involve meditation because it is so much more than that, leads to improvement on every level for most people

Mindfulness is not about meditating but learning to build your awareness & acceptance of the present moment. It sounds simple enough in concept, but most of the time we are not mindful - we are not present in the moment - and in fact, spend the most of our time living truly unaware of this very present moment.

When our minds are racing, we aren’t being mindful. When we are trying to figure things out for our future, we aren’t being mindful. When we are thinking about the past, or worrying about the future, we aren’t being mindful.

Anxiety is known as a lack of mindfulness because it is mostly future-oriented.It’s often accompanied with “What if” questions like: “What if this happens…”. Depression, on the other hand, is often past-oriented - regrets, resentments, past abuses - and so, it is also lacking mindfulness.

What if you could stay in this one present moment, learning to fully accept it, without the anxiety, stress, & depression?
What would your life feel like?
What difference could that make for you to let go of worry and sorrow?

2. Distress Tolerance - managing difficult feelings without acting impulsively

With Distress Tolerance skills we focus on managing uncomfortable feelings, emotions & thoughts. There are specific things we can do (most of them not taking much time at all to practice) to feel better much more quickly.

You may be familiar with the saying that fear leads to more fear. By practicing distress tolerance, we can learn how to lean into fear instead of trying to escape it - and by doing so, greatly reducing the impact of the fear itself.

It sounds counter-intuitive. But, it’s powerful!

3. Emotion Regulation - learning to skillfully use or change emotions

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Do you ever feel your emotions get the “better of you”?

Emotional regulation is just as it sounds. We can learn to use powerful emotions to work for us rather than against us. Or, we may want or need to change how we’re feeling. And that is possible! Learning these skills can teach you how.

Have you ever been so angry you just don’t know what to do with all the feelings?
Have you every been so sad you can barely find the motivation to do much of anything?
Or, have you ever felt so annoyed you snap at people?

We’ve all been there. But, it doesn’t have to be that way. These are skills that can benefit us all.

4. Interpersonal Effectiveness –relating skillfully with others

Not only do interpersonal effectiveness skills teach us how to be more assertive & clear in our communications - these skills also can help us preserve our sense of self, our self-esteem and honor the other person we’re communicating with.

Maybe you have trouble explaining how you feel?

Or, maybe you find yourself always apologizing for you how feel or what you want?

These skills can help you with all of these communication issues so you can be assertive while honoring yourself & others.

You don’t need to come see us specifically for DBT. We can weave these into our other counseling sessions - but if you want a solely skills-based approach, we can offer that too!

Does this involve homework?

Yes. To learn and be able to incorporate skills, it's important that you practice them. Consistent practice helps solidify your understanding and enhances your ability to apply these skills in real-life situations. Dedicating time to practice is essential for mastery. Each effort contributes to your growth and confidence, paving the way for continued improvement and success.

If you’ve tried various approaches and are wondering how you can be sure that our methods will work for you, it’s essential to consider what those previous methods entailed. Many people have misconceptions about therapeutic techniques, especially when it comes to mindfulness and related practices.

At Marin Integrative Therapy, we offer Dialectical Behavior Therapy (DBT), a proven approach designed to address anxiety, depression, and stress effectively. The skills you learn in DBT are not just theoretical; they are practical tools that you can integrate into your everyday life. Unlike some other approaches, these exercises can be applied while you engage in your daily activities, making them accessible and relevant.

We understand that finding the right path to wellness can be challenging. Our experienced therapists are here to guide you through this journey, helping you develop the skills needed to create meaningful change in your life. If you're ready to explore how DBT can work for you, we encourage you to reach out for support. You don’t have to navigate this alone.

Contact Is to learn more