DBT Skills
Learn practical Dialectical Behavior Therapy techniques for mindfulness, distress tolerance, and emotional regulation.
What is Dialectical Thinking?
DBT is built on a "dialectical" worldview, which means it focuses on balancing opposites. Before diving into the skills, understanding these core principles can be helpful.
Two things can be true at once.
This is the core of "dialectic" thinking. You can accept yourself just as you are, while also trying to change. There isn't always a single, absolute truth.
Everything is connected.
Your thoughts, feelings, and behaviors are all interconnected. A change in one area will lead to changes in others.
Change is the only constant.
Life is in a constant state of flux. Embracing this can reduce suffering when things don't go as planned.
Change is transactional.
We are influenced by our environment, and we influence it in return. Understanding this helps us see our role in our relationships and situations.
These skills help you become more aware of the present moment without judgment. It involves Observing, Describing, and Participating.
Example:
Observe: Just notice your breath without trying to change it. Describe: Silently label a thought as just a "thought". Participate: Fully immerse yourself in the experience of washing the dishes.