Understanding The Differences Between CBT & DBT

Psychotherapy is one of the best ways to treat mental illnesses. However, if you’re thinking about going for psychotherapy, you’ll soon learn that many different kinds of sessions are available. In terms of treatments, cognitive behavioral therapy (CBT) or dialectical behavioral therapy (DBT) are two of the most popular types. These two approaches may seem pretty similar on the surface, yet there are some significant distinctions between them. So, let’s learn a bit about how these treatments work before deciding which one is best for you.

What Is Cognitive Behavioral Therapy?

To better understand how your thoughts, emotions, and actions all impact one other is the goal of cognitive-behavioral therapy (CBT). CBT teaches you how to utilize these linkages to your advantage. Depression, anxiety, eating disorders, and drug abuse are among the numerous mental health issues for which CBT has been shown in a study to be effective.

What Skills Does CBT Help To Develop?

Since CBT helps to analyze thinking and behavior, it helps in picking negative thoughts and replacing harmful practices with good ones. The most frequent skills learned through the practice of CBT are-

  • Confidence– Increased confidence helps in gaining greater self-esteem and belief in one’s abilities.
  • Thought Identification– It helps in identifying the distorted ways of thinking that led to past and present problems.
  • Perspective– This skill helps in understanding the reason behind other people’s behavior.
  • Re-evaluation– It helps to analyze situations through the lens of reality instead of previous thought patterns.
  • Problem Solving Skills– Learning the previous skills automatically helps in turning towards healthy coping mechanisms, even during difficult situations.

What Techniques Are Used In CBT?

Cognitive-behavioral therapy (CBT) aims to help individuals change their ideas, not only detect them. Here are some of the techniques used-

  • Developing New Talents Through Constant Practice

Begin practicing new abilities that can be used in the actual world as soon as possible. A person with a drug use problem, for example, may begin to practice new coping skills and techniques to avoid or cope with social circumstances that might cause a relapse.

  • Goal-Setting

As part of your rehabilitation from mental illness, making goals may help you achieve your desired outcomes. You may learn how to define your objective, differentiate between short and long-term goals and develop SMART plans.

What Is Dialectical Behavioral Therapy (DBT)?

Unlike CBT, DBT focuses more on the emotional and social components of one’s life. DBT was created to assist individuals in managing unstable or intense emotions and destructive behaviors. Dialectical behavior therapy is a scientifically proven method for helping individuals control their emotions.

What Skills Does DBT Help To Develop?

DBT teaches you how to deal with emotional discomfort in a healthy, productive manner by teaching four essential skills, also referred to as modules.

  • Mindfulness– To practice mindfulness, one must be able to see and accept the present moment as it is. This may assist you in being more aware of and getting your ideas and emotions.
  • Tolerance For Adversity– Distress tolerance is helpful in developing the ability to cope with stressful situations without resorting to unhealthy coping mechanisms and is essential for emotional well-being.
  • Effectiveness In Interpersonal Relationships– Intense feelings and quick mood fluctuations might make it challenging to connect with other people. Making meaningful relationships requires a firm grasp of your emotions and desires.
  • The Control Of One’s Emotions– You may feel as if you have no choice but to deal with your feelings. However, despite their seeming difficulty, they can be managed with a bit of guidance.

What Techniques Are Used in DBT?

The four fundamental skills of DBT are taught via three different therapeutic modalities.

  • Counseling one-on-one

An hour of weekly one-on-one treatment is the norm for DBT. In these sessions, you’ll have the opportunity to discuss anything you’re working on or attempting to manage with your therapist.

  • Training group

A DBT skills training group is similar to a group therapy session that helps participants to learn new skills. One to three-hour-long skills sessions is held every week.

  • Telephonic coaching

In addition to one-on-one sessions, some therapists provide phone coaching to help you cope between sessions. If you often feel overwhelmed or need a little additional support, this could be a great item to have in your back pocket.

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