Understanding DBT Skills for Emotional Regulation

Dialectical Behavior Therapy (DBT) is a type of cognitive-behavioral therapy that was originally developed to help people with borderline personality disorder, but it has since been adapted to help anyone who struggles with intense emotions, relationship difficulties, or self-destructive behaviors.

What Makes DBT Different?

DBT is unique because it combines acceptance and change strategies. The word "dialectical" refers to finding balance between seemingly opposite ideas—like accepting yourself as you are while also working to change harmful behaviors.

Core DBT Skills Modules

DBT is organized into four main skill modules:

1. Mindfulness

Mindfulness is the foundation of all DBT skills. It teaches you to be fully present in the moment, observe your thoughts and feelings without judgment, and participate fully in your life.

Key mindfulness practices include:

• Observing your thoughts and feelings without getting caught up in them
• Describing what you notice without adding interpretations
• Participating fully in activities without self-consciousness

2. Distress Tolerance

When you're in crisis or experiencing intense emotional pain, distress tolerance skills help you survive the moment without making things worse.

Common distress tolerance techniques:

• TIPP (Temperature, Intense exercise, Paced breathing, Paired muscle relaxation)
• ACCEPTS (Activities, Contributing, Comparisons, Emotions, Pushing away, Thoughts, Sensations)
• Self-soothing using your five senses

3. Emotion Regulation

These skills help you understand and manage your emotions more effectively, reducing emotional vulnerability and suffering.

Emotion regulation strategies include:

• Identifying and labeling emotions accurately
• Understanding the function of emotions
• Reducing vulnerability to negative emotions
• Increasing positive emotional events

4. Interpersonal Effectiveness

These skills help you communicate more effectively, maintain relationships, and respect yourself and others.

Key interpersonal skills:

• DEAR MAN (Describe, Express, Assert, Reinforce, stay Mindful, Appear confident, Negotiate)
• GIVE (be Gentle, act Interested, Validate, use an Easy manner)
• FAST (be Fair, no Apologies, Stick to values, be Truthful)

How to Get Started

The best way to learn DBT skills is through practice. Start with one skill that feels most relevant to your current challenges. Remember, these skills take time to master—be patient with yourself.

Finding Support

If you're interested in learning DBT skills, consider:

• Working with a DBT-trained therapist
• Joining a DBT skills group
• Using apps and tools designed to support DBT practice
• Reading DBT workbooks and resources

Remember, learning to regulate emotions is a journey, not a destination. Every small step counts.