Life is hard, get a helmet (or a toolbox): How DBT can help you cope with stressful life events

Dialectical behavior therapy (DBT)  is an evidence-based psychotherapy that was developed to help people manage intense emotions. DBT allows us to understand that acting when we are experiencing strong emotions can lead to a negative cycle of making rash decisions and then feeling angry or ashamed in the aftermath. By learning and utilizing DBT skills, we can learn to communicate effectively with others, tolerate distress, and live in the present.

Julie Trim, PhD, is the director of training at Well Equipped and is a DBT-LBC certified clinician. We sat down with Julie to learn how DBT can help people manage stress and regulate emotions.

What is DBT?

“DBT was originally developed by Marsha Linehan as a treatment for suicidal individuals and people with Borderline Personality Disorder (BPD). DBT as a comprehensive treatment includes individual DBT therapy sessions, phone-coaching (i.e. reaching out to your therapist in between sessions for support and skills) and a skills component. There are four main categories of skills: mindfulness, interpersonal effectiveness, emotional regulation, and distress tolerance.

Who is DBT helpful for?

“DBT is especially helpful for people who struggle to regulate emotions (i.e. people who have strong emotions or engage in destructive behaviors as a result of these intense emotions). While DBT is the gold standard in treating borderline personality disorder, it is widely used to treat eating disorders, substance use disorders, addictions, and can be really valuable for anxiety and mood disorders. However, DBT skills are tremendously valuable even for people without mental health challenges and can help people live in accordance with the life they really want.”

How can DBT help people cope with stressful events?

“DBT is made for helping people cope with stressful events. The four modules of skills teach people how to recognize their emotional responses, identify potential problematic urges,  and implement effective coping strategies that are in line with their goals and values.”

What are the benefits of doing DBT in a group setting?

“Learning DBT skills in a group setting allows for us to gain perspective on ourselves through the eyes of other group members, and receive and to feel seen and heard by other people.”

Our intensive outpatient DBT program, Well Equipped, is now accepting new clients! Learn more on the Well Equipped page.