CBT/DBT 

Cognitive Behavioral Therapy (CBT) is a psychological treatment that has been shown to be effective for a variety of issues, such as depression, anxiety, substance abuse, relationship problems, eating disorders, and even severe mental health conditions. Research consistently indicates that CBT leads to significant improvements in overall functioning and quality of life. In fact, studies often show that CBT is as effective as or even more effective than other forms of therapy or psychiatric medications.

What sets CBT apart from other therapies is its strong foundation in both scientific research and clinical practice, ensuring that its methods are proven to bring about real change.

CBT is based on a few key principles:

1. Psychological problems are partly due to unhelpful or distorted thinking patterns.

2. These problems are also influenced by learned behaviors that are not effective.

3. People can learn better coping strategies to manage their issues, improve their well-being, and live more fulfilling lives.

CBT typically focuses on changing both thought patterns and behaviors. Some common strategies used in CBT include:

• Identifying and challenging distorted thinking, and then reevaluating those thoughts based on reality.

• Understanding the behaviors and motivations of others.

• Developing problem-solving skills to manage difficult situations.

• Building confidence in one’s own abilities.

In terms of behavior, CBT may include strategies like:

• Confronting fears rather than avoiding them.

• Practicing role-playing to prepare for challenging social interactions.

• Learning relaxation techniques to calm the mind and body.

Not every CBT session will include all these strategies. The therapist and client work together to understand the problem and tailor the treatment to the individual’s needs.

A key feature of CBT is that it encourages individuals to become their own therapists. Through exercises during therapy sessions and "homework" assignments outside of sessions, clients develop skills to change their thinking, emotions, and behaviors on their own.

While CBT does consider a person’s past, the primary focus is on their present life. The aim is to move forward by developing more effective coping mechanisms for dealing with current and future challenges.

Dialectical Behavior Therapy (DBT) is a form of talk therapy (psychotherapy) that is based on Cognitive Behavioral Therapy (CBT) but is specifically designed for individuals who experience intense emotions. While CBT focuses on how thoughts influence emotions and behaviors, DBT introduces the concept of “dialectical,” which refers to balancing opposite ideas. DBT helps individuals accept their current reality and behaviors while also teaching them how to change their lives, including unhelpful patterns of behavior.

Developed in the 1970s by American psychologist Marsha Linehan, DBT is particularly effective for people who struggle with emotional regulation.

What is DBT used for? DBT has been proven to be effective in treating a wide variety of mental health issues, especially those related to difficulty managing intense emotions. It is commonly used for:

• Borderline Personality Disorder (BPD)

• Self-harm and suicidal behavior

• Post-Traumatic Stress Disorder (PTSD)

• Substance Use Disorder

• Eating disorders, such as binge eating disorder and bulimia

• Depression

• Anxiety

The effectiveness of DBT comes from its ability to address unhealthy or problematic ways of dealing with overwhelming emotions. Rather than relying on destructive coping mechanisms, DBT teaches individuals healthier ways to manage their feelings.

In DBT sessions, therapists teach specific skills in a group setting. However, unlike group therapy, this is more of a learning environment where you gain new tools and techniques, similar to a classroom experience.

The four core skills taught in DBT are:

1. Mindfulness – Becoming fully present and focused in the moment, rather than worrying about the past or future.

2. Distress Tolerance – Learning to tolerate and manage difficult emotions and situations without resorting to harmful behaviors.

3. Interpersonal Effectiveness – Developing skills to ask for what you need, set boundaries, and communicate effectively while respecting yourself and others.

4. Emotion Regulation – Increasing awareness of your emotions and learning how to better understand and control them.

DBT offers practical skills to help individuals manage day-to-day life and create healthier emotional responses.