DBT is an evidence based psychological intervention which evolved from Cognitive Behavioural Therapy (CBT).

Its four main goals are to:

• Teach people to live Mindfully (in the present moment),
• Cope with distressing feelings,
• Regulate emotions,
• Improve relationships with others.

Whilst DBT is used to treat Borderline Personality Disorder (BPD), it’s also used to treat other mental health issues such as Attention Deficit Hyperactivity Disorder (ADHD), eating disorders and substance-use disorders. It can also be used to successfully treat Complex Post Traumatic Stress Disorder (CPTSD), where a person is impacted by multiple traumas.

There are two components to DBT – Therapy (which is one-on-one with a clinician) and Skills (which can be in a group or an individual basis).

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Mindfulness

DBT uses Mindfulness as a grounding technique to bring you back into the present moment. Mindfulness helps you to slow down reactive responses, self-soothe and bring you into a place of “Wise Mind”.

From Wise Mind, you are better equipped to use healthy coping skills when you are in the midst of emotional pain or turmoil. Mindfulness helps you to stay calm and avoid automatic negative thought patterns and impulsive behaviour.

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Distress Tolerance

DBT teaches specific skills and strategies to tolerate stressful situations. These strategies include Radical Acceptance, Self-Soothing, Distraction and Measured Risk Taking. Distress Tolerance Skills should be used when:

• Someone is experiencing intense pain (physical and emotional) that won’t go away
• An individual wants to act based on emotions that will only make things more difficult
• A situation is overwhelming, yet there are demands that must be met
• An individual is extremely stimulated or motivated to resolve an issue that
can’t be settled immediately.

By implementing Distress Tolerance Skills, a person is less likely to act impulsively, do harm to self or others, or make a decision that will have negative consequences.

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Emotional Regulation

Everybody experiences emotions. They are a normal part of human existence. But for some, emotions can be so overwhelming it causes immense distress and dysfunction.

Emotional regulation is the ability to recognise, manage and respond to your emotions.

When you don’t know how to regulate emotions, it can impact the way you relate to yourself, others, and the world in general. Anger, frustration, and jealousy are common emotions that can become destructive, if not managed well.

Emotional Regulation is a learned skill and one of the pillars of emotional intelligence. DBT focuses on Emotional Regulation Skills to explore healthy ways of coping with strong feelings that come your way.

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Emotional Regulation Skills can help you:

• Feel balanced and in control of your emotional reactions
• Stay calm during challenging situations
• Better manage stress
• Protect important relationships
• Actively listen to the needs of others
• Express your needs in constructive ways
• Remain professional in work situations
• Not take things personally.

Emotional Regulation Skills can help you:

• Feel balanced and in control of your emotional reactions
• Stay calm during challenging situations
• Better manage stress
• Protect important relationships
• Actively listen to the needs of others
• Express your needs in constructive ways
• Remain professional in work situations
• Not take things personally.

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Interpersonal Skills

Having good interpersonal skills is critical in maintaining close connections, friendships, and business relationships. People with BPD, Attachment Disorder or trauma survivors sometimes struggle in this area.

The goals of DBT Interpersonal Effectiveness Skills are to build and maintain positive relationships with others, by learning how to think from the other person’s perspective, have empathy and interpret the other person’s behaviour correctly.

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If therapy is not something you are ready for, then maybe you might benefit from these…

 

Emotional Rescue Cards

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