Welcome back to this blog series on Dialectical Behavior Therapy (DBT)! Last week we introduced you to the basic concepts of DBT. This week, we’re going to dive into the four core modules of DBT. The four modules are Mindfulness, Emotion Regulation, Interpersonal Effectiveness, and Distress Tolerance.

Whether you're new to DBT or looking to gain a deeper understanding of its principles, today’s blog post will introduce each module and give you some examples of how they can help. My hope is this information further illustrates how DBT can support you emotional and mental health, as well as set you on the path toward a meaningful, fulfilling “life worth living.”

1. Mindfulness

Mindfulness is the foundational module of DBT and serves as the starting point for developing awareness and acceptance of one's experiences. In DBT, mindfulness involves observing, describing, and participating fully in the present moment without judgment. This means being fully in the moment without assigning a story to what is happening.

Mindfulness is so important because it allows us to see reality as it is and make the most informed, intentional decisions based on that information and what we value. It helps us to become less reactive and more responsive. We get out of autopilot and become more present in our lives. Without mindfulness, we cannot be aware enough to change our behaviors effectively.

Through mindfulness we can also tap into our wise mind. Wise mind is when we can balance our emotions and our logic to make the most informed and effective decision. This helps us stay connected to what’s important to us through our emotions and to what is needed to be effective through our rational thinking.

Practical Example: Imagine you're feeling overwhelmed by stress at work. Instead of getting caught up in anxious thoughts about your future projects or past mistakes, you practice mindfulness by focusing on your breath and noticing the sensations in your body. You name what is happening in the moment. This helps you stay grounded and present without getting hooked into the narrative your anxiety is spinning. You are less judgmental of yourself and your experience, which stops your feelings from getting more intense. You are able to let your feelings of overwhelm pass.

Application: Mindfulness skills can be applied in various situations, from managing intense emotions or changing behaviors to improving focus and concentration. By practicing mindfulness regularly, you’re able to cultivate greater self-awareness, reduce your reactivity, and intentionally build the life you want. It also helps you identify which other DBT skills will be useful in any given moment.

The Expert Says: Dr. Marsha Linehan (the founder of DBT) emphasizes the importance of mindfulness in DBT, stating that it helps individuals "develop a wise mind, where emotions and rational thinking work together."

2. Distress Tolerance

Distress tolerance skills are designed to help people cope effectively with emotional crises and situations they cannot change immediately. A crisis may be when you feel so overwhelmed and upset that you have strong urges to hurt yourself or do something you may regret later. Distress tolerance skills help us get through the painful and difficult experience without acting on any self-destructive urges or making the situation worse.

Practical Example: You're experiencing a strong urge to engage in a harmful behavior, like drinking or cutting, to cope with your painful emotions. Instead, you use distress tolerance skills such as distraction (e.g., listening to music, going for a walk) or self-soothing (e.g., taking a warm bath, putting on a strong smelling lotion, or drinking your favorite tea) to ride out the urge. You’re able to wait out the urge until the intensity decreases and you do not have to deal with the upsetting consequences of any harmful behaviors.

Application: Distress tolerance skills are invaluable during times of intense emotional crises. They enable people to tolerate distress without resorting to harmful behaviors, ultimately building resilience and self-confidence. People are able to realize they can survive the moment, which empowers them in the future to remember that the painful feelings are fleeting.

The Expert Says: According to Dr. Linehan, distress tolerance skills help individuals "ride the wave" of intense emotions without getting overwhelmed or acting impulsively.

3. Emotion Regulation

Emotion regulation skills teach people to understand, manage, and change their emotions effectively. These skills include identifying emotions, reducing emotional vulnerability, and increasing positive emotional experiences.

DBT clients learn daily “upkeep” skills to keep them more emotionally resilient, as well as skills to use in specific emotional situations. Emotion Regulation skills also help build emotional understanding and literacy, which gives clients more of a voice to recognize, name, and share with others what they are feeling. This helps foster more connection and validation and reduces feelings of being alone.

Practical Example: You notice yourself feeling extremely anxious before a social event. Using emotion regulation skills, you identify your underlying triggers (e.g., fear of judgment) and apply skills such as opposite action (e.g., engaging socially despite discomfort) to get through event and to not reinforce your anxiety. You learn that you can survive these uncomfortable situations in spite of your anxiety and feel more empowered in the future.

Application: Emotion regulation skills are essential for navigating daily challenges and interpersonal relationships. By learning to regulate their emotions, people can have greater emotional stability, resilience, and healthier relationships.

The Expert Says: Dr. Linehan emphasizes the importance of teaching emotion regulation skills to help individuals "reduce emotional suffering and increase self-respect."

4. Interpersonal Effectiveness

Interpersonal effectiveness skills focus on improving communication, setting boundaries, and building healthier relationships. I’ll be honest; this module is maybe my favorite. These skills empower individuals to assert their needs, navigate conflicts, and maintain self-respect in interactions with others.

Practical Example: You find yourself in a disagreement with your significant other. Using your interpersonal effectiveness skills, you apply DEAR MAN (Describe, Express, Assert, Reinforce, Stay Mindful, Appear confident, Negotiate) to communicate how you’re feeling and ask for what you need in a way that makes your partner less likely to get defensive and more likely to hear you. You also feel good about yourself for being able to communicate more calmly and clearly.

Application: Interpersonal effectiveness skills are invaluable in personal and professional settings. By developing these skills, individuals can cultivate more fulfilling and mutually respectful relationships. They also build more self-respect and feel better about themselves. I use these skills often with my clients who struggle with people-pleasing and being passive in their relationships, and it’s amazing to see how much shifts when they begin to be more vocal in their relationships.

The Expert Says: Dr. Linehan emphasizes that interpersonal effectiveness skills enable individuals to "get what they want and need while preserving relationships and self-respect."

So, there we go! These are the four core modules of DBT. In the future, I will break down each in separate blog posts for an even deeper dive.

Sound useful?

If you're interested in exploring DBT further, reach out! I have a DBT Skills group for all adults beginning May 2024 in Marietta, Georgia.

Incorporating DBT skills into your life is so empowering and helpful. I have had so many clients say “wow, I wish I learned this sooner.” Check out more about DBT through the other blogs in my series, checking out DBT podcasts, and reaching out to DBT professionals.