DBT is closely related to CBT, and was initially developed by Marsha Linehan for individuals with Borderline Personality Disorder who cope with distressing emotions and situations by using self-destructive behaviours such as self-harm, substance abuse and eating disorders.  DBT is now being used for treating other mental health conditions.

Individuals learn more helpful coping skills to deal with distressing emotions and situations, and to improve their relationships.

Dialectics is the theory that opposites can co-exist.  In therapy, different points of view are discussed, and clients are then helped to select appropriate skills to either change or accept situations.

Skills taught include:

• Mindfulness

• Distress Tolerance

• Emotion Regulation

• Interpersonal Effectiveness

'Wise Mind'                                                                  Wise Mind Worksheet

DBT uses the theory of Wise Mind (Linehan 1993) - the part of our mind where 'Emotional Mind' (thoughts based on our feelings) and 'Reasonable Mind' (rational thinking part) merge together. 

When we feel upset or distressed, we normally react automatically, without thinking about the consequences.  And we can often get into the habit of using unhelpful and often self-destructive behaviours to help us cope.  These may include:

• Self-harm including cutting or taking ‘overdoses’
• Manipulating others (we’re often unaware of doing this)
• Under or over-eating
• Using or relying on drugs and alcohol
• Depending on physical exercise
• Sleeping too much, or opting to sleep rather than address problems
• Focusing on illness and physical pain rather than the ‘real’ issues

When we use these self-destructive coping behaviours, we often then get caught up in thinking we’re bad for doing them, which makes us feel even worse, and may make us more likely to keep on doing them.  A vicious cycle. 

 In order to break that cycle, we can learn to do doings differently, including learning new healthy coping skills which will help us feel better about ourselves and others, and learning to understand and see our thoughts differently.

This website suggest introductions to alternative, healthier ways of coping, but like with anything else in real life, it’s not easy or a quick fix – it has to be worked consistently hard at, and the only certainty is that it takes a lot of practice, practice, practice! 

MP3 guided imagery/relaxation downloads, including Wise Mind meditation

More information:

• Wise Mind Worksheet

• Dealing with Distress Worksheet

• Dealing with Distress Worksheet 2

• The BPD Tool - using the principle of Wise Mind in a practical way

• Dealing with Distress - an introduction to healthy coping strategies (Distress Tolerance, Mindfulness, Emotion Regulation & Interpersonal Effectiveness webpages combined in one 36 page downloadable booklet)

• Creating the Bridge to Middle Ground - explaining dialectics

• Mindfulness

• Distress Tolerance

• Emotion Regulation

• Interpersonal Effectiveness

• What is DBT?

• BehavioralTech - Marsha Linehan's website

• DBT Self Help

• DBT for Borderline Personality Disorder (article)

DBT Self Help Books

• Don't Let Your Emotions Run Your Life

• Managing Intense Emotions

• Skills Training Manual for Borderline Personality Disorder

• Therapist's Manual

• Dialectical Behaviour Therapy:  Distinctive Features

• Dialectical Behaviour Therapy Skills Workbook

• Dialectical Behaviour Therapy for Binge Eating and Bulimia

• DBT Skills Workbook for Bulimia

• Dialectical Behaviour Therapy Skills, 101 Mindfulness Exercises and other fun activities for children and adolescents

• Depressed and Anxious:  DBT Workbook