Understanding Dialectical Behavior Therapy

Marsha M. Linehan, Ph.D. developed Dialectical Behavioral Therapy (DBT) in 1970 to treat chronically suicidal patients. This comprehensive and evidence-based treatment approach primarily helps individuals who struggle with emotionalregulation, self-destructive behaviors, and difficulties in interpersonal relationships. DBT combines elements of cognitive-behavioral therapy (CBT) with concepts and techniques from various other therapeutic approaches.

DBT operates on the principle that individuals who experience intense emotions often have difficulty regulating and managing them effectively. This therapy aims to address heightened emotions by teaching individuals specific skills to improve emotional regulation, enhance interpersonal effectiveness, tolerate distress, and develop mindfulness.

DBT emphasizes the concept of dialectics, which involves finding a balance between acceptance and change. It acknowledges that while individuals may have difficulties that require adjustment, they also need acceptance and validation. DBT helps individuals recognize and change harmful behaviors while simultaneously fostering self-acceptance and self-compassion. Individual sessions typically focus on helping the person apply DBT skills to their specific challenges and behaviors.

DBT has been found to be effective in treating several conditions, including Borderline Personality Disorder (BPD), self-harming behaviors, suicidal tendencies, substance use disorders, eating disorders, and other emotional dysregulation issues. Trained therapists deliver DBT in a strutured and systematic manner. Suicidal and self-harming behaviors may require hospitalization rather than out-patient treatment.

Consulting with a mental health professional is recommended to determine the most suitable therapy approach for an individual's specific needs. At Greater Chicago Counseling Center our clinicians determine whether a DBT treatment modality is right for you.

What is Cognitive Behavioral Therapy?

Cognitive Behavioral Therapy (CBT) focuses on the relationship between thoughts, emotions, and behaviors. According to CBT, our thoughts play a crucial role in how we feel and behave. By changing our thougts, we can change our emotional and behavioral responses to certain situations.

CBT aims to help individuals indentify and modify unhelpful or negative thought patterns and beliefs. It operates under the assumption that our thoughts are not always accurate reflections of reality, and that distorted or irrational thinking contributes to emotional ditress and maladaptive behaviors.

Therapy typically begins with a collaborative relationship between the therapist and the patient working together to identify the specific problems or issues the patient wants to address. The therapist helps each patient become more aware of their automatic thougths through a goal-oriented and practical approach.

Together the therapist and patient identify negative, biases or unrealistic automatic thoughts which contribute to emotional distress. The therapist assists the patient in examining the evidence supporting or contradicting their thoughts. After reaching a fuller understanding of this process, the therapist begins questioning the accuracy and validity of the thoughts and exploring alternative explanations or perspectives.

The patient develops more balanced and realistic thinking patterns after restructuring their negative and/or distored thoughts. In addition to addressing thoughts, CBT also emphasizes the role of behaviors and actions in influencing emotions and mental well-being.

Therapists encourage patients to engage in behavioral experiments and practice new coping strategies to test the validity of their beliefs and develop healthier responses to challenging situations. Patients often learn that their fears or anxieties abate through gradual exposure to those avoided situations. Thus, making distressful events much more manageable.

CBT typically involves structured sessions, homework assignments, and active participation from the client. CBT is extensively researched resulting in evidence which shows it's effectiveness in treating various mental conditions, including depression, anxiety disorders, phobias, post-traumatic stress disorder (PTSD), eating disorders, and substance abuse.

It's important to note that while CBT can be highly effective, it may not be suitable for everyone or ever situation. Different individuals may respond better to other therapeutic approaches, and the specific needs and preferences of the client should be taken into account when considering treatment options. Our therapists at Greater Chicago Counseling Center work with each patient to tailor treatment to best meet your unique needs.

6 Core Processes of Acceptance Commitment Therapy

Acceptance and Commitment Therapy (ACT) combines mindfulness strategies

with the principles of cognitive behavioral therapy (CBT). It aims to help

individuals develop psychological flexibility and effectively handle difficult thoughts

and emotions, allowing the patient to lead a more fulfilling and meaningful life.

ACT emphasizes suffering as a normal part of the human experience and helps a

patient accept rather than avoid or try to eliminate painful thoughts and feelings.

The therapy focuses on six core processes:

1. Acceptance: ACT encourages individuals to be open and willing to experience

their thoughts and emotions without judgment or avoidance. It teaches that trying

to control or eliminate these experiences often leads to more suffering.

2. Cognitive Defusion: This process helps individuals distance themselves from

their thoughts and see them as passing mental events rather than objective

truths. It aims to reduce the impact of unhelpful thoughts and beliefs on behavior.

3. Being Present: Mindulness plays a central role in ACT. It involves paying

attention to the present moment, observing thoughts and feelings as they arise,

and fully engaging in activities. Mindfulness helps individuals develop a non-

judgmental and accepting attitude towards their experiences.

4. Self-as-Context: ACT highlights the importance of observing one-self from a

broader perspective, recognizing that one's thoughts and emotions are not the

entirety of one's identity. By cultivating a sense of self-awareness, individuals can

create psychological distrance from their experiences.

5. Values Clarification: ACT helps individuals identify their deeply held values and

what truly matters to them in life. This process helps guide their actions and

decisions, allowing them to live in alignment with their values and pursue a more

meaningful life.

6. Committed Action: ACT encourages individuals to take purposeful action in

line with their values, even in the presence of difficult thoughts and emotions. This

involves setting meaningful goals and making choices that move them towards a

rich and fulfilling life.

Therapists at Greater Chicago Counseling Center use ACT to treat a wide array of

psychological issues, including anxiety, depression, substance abuse, chronic

pain, and relationship problems. The application of ACT typically involves

experiential exercises, metaphors, and minfulness practices which help individuals

apply these principles in their daily lives.

Overall, Acceptance and Commitment Therapy aims to foster psychological

flexibility, allowing individuals to develop a more compassionate and accepting

relationship with their internal experiences and pursue a life guided by their core values.