Our therapists offer DBT / dialectical behavior therapy in Blacksburg, VA

My go-to approach for helping people in dialectical behavior therapy (DBT) is emphasizing interpersonal connectedness and distress tolerance. I find the best benefit in focusing on these areas because they empower individuals to build meaningful relationships while effectively managing emotional distress, two key components of a fulfilling life.

In DBT, I teach:

• Distress tolerance: These are skills designed to help individuals cope with intense emotions and crisis situations without making things worse. This includes strategies like radical acceptance (accepting reality as it is), TIPP (temperature, intense exercise, paced breathing, progressive relaxation), and self-soothing techniques.
• Emotional regulation: These are techniques to identify, understand, and manage emotions effectively. This includes increasing positive emotions, reducing emotional vulnerability (by taking care of physical and emotional needs), and opposite action (acting in ways that counteract unhelpful emotions).
• Interpersonal effectiveness: This is a set of tools for improving communication, setting boundaries, and maintaining relationships. This includes DEAR MAN (Describe, Express, Assert, Reinforce, stay Mindful, Appear confident, Negotiate) for assertive communication, GIVE (Gentle, Interested, Validate, Easy manner) for maintaining relationships, and FAST (Fair, no Apologies, Stick to values, be Truthful) for self-respect.
• Walking the middle path: This skill set is particularly useful for balancing acceptance and change. It involves dialectical thinking, avoiding extremes, and integrating both logic and emotions to make wise decisions.

I know a client is making meaningful progress in dialectical behavior therapy (DBT) when they start applying skills in real-life situations rather than just understanding them conceptually. Progress becomes evident when they are able to communicate more effectively, respond to stress with skills instead of impulsive behaviors, show flexibility in their thinking, and recognize their emotions.

Clients can supplement their time in dialectical behavior therapy with consistent practice of DBT skills in daily life. These could include: mindfulness exercises, journaling or using diary cards, using DBT-worksheets or using a DBT workbook, and engaging in self-care.

To prepare for their first dialectical behavior therapy (DBT) session, an individual can familiarize themselves with the structure and goals of DBT. Understanding that DBT focuses on balancing acceptance and change can help set realistic expectations for sessions. Tracking emotions and behaviors and their frequency can be helpful for your provider!