What is DBT and Why Does it Help with Anxiety?

A widely used and effective treatment for anxiety is Dialectical Behavior Therapy (DBT). If you’ve seen a therapist in the past, it is likely that they have used some form of DBT with you – since it is something that can make a major difference for anxiety symptoms and can be very straightforward and simple to do. In this article we will talk about what is involved with DBT, break down its parts, as well as explain how it helps with anxiety symptoms. 

How does DBT work? 

One common thread through most mental health issues is the management of strong emotions. For many people, strong emotions arise in times of stress or unhappiness, and it can be difficult to manage them – especially if we have not been taught effective ways of regulating our emotions or managing distress. For people experiencing issues with their mood – whether anxiety or depression, finding healthy ways of helping themselves feel better can be hugely empowering and useful in their day to day life. When we are stressed, anxious or depressed, we tend to experience emotional dysregulation – feeling down, anxious, overwhelmed, angry or hopeless – and DBT works hard to address these symptoms in a very straightforward way. 

DBT is made up of emotional regulation and distress tolerance, and is largely a skills-building therapy where patients are taught how to use different techniques to manage emotional distress. Rather than the traditional ‘talk therapy’, where therapists explore family history and some of the potential causes of mental health issues, DBT largely focuses on empowering patients by teaching them ways of feeling better in the moment, and not being overwhelmed by emotions or impulses. 

Why does it work for anxiety? 

DBT is highly effective for anxiety, since it works to calm the ‘fight or flight’ response that anxious people feel regularly. DBT teaches people to self soothe – as in, to use their own resources and behaviors to calm down the fight/flight response, and reduce their feelings of stress or anxiety through easy and practical techniques. 

Another beneficial way that DBT works for anxiety is that it provides its users with tools to manage anxiety in the moment – which can help to rebuild confidence and independence. Knowing that you will be able to manage panic or anxiety, no matter where you are, by using a distress tolerance technique, means that the world is no longer as scary or threatening. Many people who have worked with DBT therapists have found that they can now handle situations that would have been distressing in the past – because they know they will be okay and won’t feel overwhelmed. It is useful remembering that DBT is a behavior therapy – so the focus here is on changing behavior and our response to the symptoms of anxiety. 

How can I find out more about DBT?  

If you’re interested in learning more about DBT, there are many resources online – as well as trained and specialised DBT therapists. You might want to ask your doctor for a referral, or search online for DBT practitioners. Finding the right therapist for you can be a challenge, but fortunately it is a great time to be looking, since many therapists have online profiles and you can find one that suits you. You can find some advice about how to find a therapist here.

Mind Ease also has some useful DBT exercises that you can try if you are curious about this concept – our DBT exercises are designed for people who are experiencing anxiety, and can be helpful in providing you with skills to manage strong emotions and tolerate distress.

If you’d like reliable relief from anxiety, you can install Mind Ease for free here.