Intense emotions can be overwhelming, often emerging suddenly and leaving you feeling out of control. While these experiences can be frustrating, frightening, or even harmful, it’s important to remember that you have the power to manage and transform these feelings. Developing emotion regulation skills is a crucial step toward this goal. If you have tried other forms of therapy before without success, there is hope. One of the most effective approaches for improving emotion regulation is dialectical behavior therapy (DBT).
What is DBT?
Dialectical behavior therapy (DBT) is a type of cognitive behavior therapy developed by Marsha Linehan. The approach with DBT is more educational than other therapeutic methods, and it focuses on managing emotions on a day-to-day basis. Effective DBT treatment involves several components, making it more of a program than an individual treatment method. When someone participates in a full-adherence DBT program, they receive three distinct types of support:
- DBT Skills Group Training: Unlike traditional therapy groups, a DBT skills group training session is more similar to a class. This is where the participants will learn the core skills to help with emotion regulation and impulse control.
- Individual DBT: An individual DBT session provides personalized support and strategies for applying DBT skills to everyday life.
- DBT Phone Coaching: Phone coaching occurs between individual DBT sessions and allows for real-time advice on how to use DBT skills to navigate challenging situations
In a DBT program, you will learn four core skills: Mindfulness, interpersonal effectiveness, distress tolerance, and emotion regulation. These skills support each other and, when combined, allow you to recognize, understand, and regulate intense emotions.
Why Emotion Regulation is Key in DBT
Emotion Regulation is at the heart of DBT, and for good reason. People who seek help through DBT often experience intense emotional responses and have difficulty returning to a baseline state. This emotional vulnerability can lead to relationship problems, impulsive behavior, or a reduced quality of life. By learning to self-regulate, you can begin reacting with healthy, constructive responses that reduce vulnerability and build positive experiences.
The goal of DBT is to create a balance between accepting emotions as valid experiences while also providing tools to avoid being overwhelmed by them. This balance helps you develop greater emotional resilience, stability, and confidence. Over time, the emotion regulation skills learned in DBT can help you build a more centered, purposeful approach to managing emotional ups and downs.
Through the first six months of the 12-month follow-up period, DBT patients demonstrated less parasuicidal behavior and anger and better social adjustment.
Source: Psychiatry (Edgmont)}
DBT Techniques that Help with Emotion Regulation
While understanding the importance of emotion regulation is a crucial step in DBT, the real transformation happens when you start applying the skills designed to manage emotional responses in real-life situations. DBT equips individuals with concrete tools that not only help them cope with intense emotions in the moment but also allow them to build lasting habits that foster emotional stability.
These skills empower you to pause, reflect, and respond thoughtfully rather than reacting impulsively or being controlled by overwhelming feelings. Below, you will find a brief overview of a few skills that DBT will help strengthen emotion regulation:
- STOP: Very rarely does a situation call for immediate action. When we use the STOP skill, we Stop, Take a step back, Observe the situation, and Proceed mindfully. Taking this extra time provides an opportunity to identify your emotions and respond effectively.
- Opposite Action: Our emotions help guide us toward solutions, but sometimes our natural response is a harmful one. It takes practice, but redirecting your initial urge in the opposite direction often results in a more productive response.
- Cope Ahead: Not every stressful situation will appear without warning. If we know about an upcoming event that is likely to cause stress, it allows us to prepare a healthy coping strategy ahead of time, which increases the odds of a favorable outcome.
Is DBT Right for You?
DBT is a highly effective therapy for anyone struggling with intense emotions, especially when those feelings seem to be overwhelming or out of control. If you find it difficult to return to a calm state after experiencing emotional highs or lows, DBT might be the right approach for you.
It’s particularly beneficial for individuals dealing with conditions such as borderline personality disorder (BPD), anxiety, depression, or trauma. DBT helps those who struggle with relationship issues, emotional reactivity, or impulsive behavior learn to develop healthier responses to emotions and build more stable, fulfilling lives.
Whether you’re facing challenges in your personal relationships, career, or day-to-day life, DBT offers a supportive structure for learning and practicing emotion regulation skills, allowing you to respond to life’s challenges with greater resilience and confidence.
Find a DBT Program in Boulder
Taking the first step toward gaining better control over your emotions can feel intimidating, but it’s a critical part of your journey toward emotional well-being. Finding the right DBT program or therapist can provide you with the guidance and support needed to make lasting changes. If you’re ready to begin this transformative process, here are some key things to keep in mind when seeking a DBT therapist or joining a skills group in Boulder.
- Trust and Comfort: It’s essential to find a therapist you feel comfortable with. You’ll be discussing deeply personal topics, and the relationship you build with your therapist is key to your recovery. A trusted, supportive partner in your healing process can make all the difference.
- Experience in Treating BPD: If you’re dealing with borderline personality disorder (BPD) or another condition that DBT is particularly effective for, look for a therapist who has experience treating these conditions specifically. A knowledgeable professional will understand the nuances of your emotional challenges and tailor the approach to your needs.
- Full-Adherence DBT Program: For the most effective results, seek out a therapist or clinic offering a full-adherence DBT program. This includes the three core components: individual therapy, skills group training, and phone coaching. A full program ensures that you receive comprehensive support and the most benefit from DBT.
DBT at Center for Effective Treatment
At the Center for Effective Treatment, we want to help you attain a life worth living. Our DBT treatment is carefully structured to foster lasting progress, with a focus on practical skills and emotional resilience. Our team has received specialized training directly from Marsha Linehan and other experts through Behavioral Tech, LLC, ensuring you receive the highest quality care.
If you’re ready to take the first step toward managing your emotions and building a more balanced life, we’re here to support you on your journey.